Consistency

Consistency is a very important part of my training program. At Next Generation CrossFit we have a workout called "Baseline" that we put everyone through for their FREE session.
"Basline" for time:
Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Sometimes we do it as a workout of the day. For the last 2 years I have done this wod 3 times and all 3 times I got 3:33!!! What's the deal? Why can't I go any faster on this workout? Maybe I need to row faster. So to say the least, I'm staying consistent. Yesterday morning I did "Nate" for the 6th or 7th time. Time after time I got 14 rounds, but today that all changed. I got 16+ and I felt like I had more in the tank. That's a 2 round PR. So things do get better because I stay consistent.

"Nate" As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/55)
16 rounds + 2 muscle-ups + 2 hspu (NEW PR) I have at least 18 rounds in me for next time. I was starting round 10 at 9:28

Then:

Swim 30 min practicing Freestyle (trying to stay consistent with swimming)