Everyone is familiar with the saying 'Consistency is key!' but how can we actually apply that to our lives? And why is consistency that separating factor when it comes to excellence? 

Consistent is something that everyone wants to be, yet it's so difficult to be. Consistency in a person comes down to behavior over time. What are the things that you do day in and day out, no matter what? Consistency can apply to anything and everything you do. Do you consistently go to the gym? How do you treat your spouse consistently? What are your eating habits?

Words that frequently pop up when you search 'consistency' include 'persistency', 'reliability', 'self-discipline', and 'dedicated'. I'm sure we all have areas in our lives where we would like to be more of these things. As we reflect this month on the topic of consistency, let's see how we can be consistent with our goals in the gym, at work, and at home.    

Workout of the Month:

15-12-9 Reps for Load
Clean-and-Jerks (Unbroken)

Auxiliary Focus:
Grip Strength

Most sports involve holding onto something, whether it's a ball, raquet, barbell, etc. Grip strength is critical for these sports and can also be an indicator of one's overall health.

Mobility Focus:

The shoulder has the greatest range of motion of any joint in the body. We often take the shoulder for granted but it is such an essential joint for our everyday movement.


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The shoulder has the greatest range of motion of any joint in the body! We often take the shoulder for granted but it is such an essential joint for our everyday movement. The shoulder joint is responsible for many basic motions:

1. Flexion (moving your arms overhead)

2. Extension (moving your arms back behind you)

3. Horizontal Abduction (lifting your arm up and away from your side)

4. Internal/External Rotation (rotating your arm inwards and outwards)

These are just the basic movements and aren't the only biomechanics available to the shoulder joint. These basic motions branch off to create a more complex range of functional movements, so you can see why mobility in the shoulder joint is so crucial to athlete performance and overall health. The two most common culprits for limited shoulder mobility are muscle weakness and muscle tightness.

To help with your shoulder mobility this month, try these exercises below!

Banded IYTs

Scorpion Stretch

Wall Shoulder Rotations

Thread the Needle


15-12-9 Reps for Load
Clean-and-Jerks (Unbroken)

With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Score is the weight used for all three unbroken sets.


Read more below on how to become more consistent in your daily life!

Mechanics, Consistency, Intensity: What Does It Mean?

[Source: CrossFit] One of the most overlooked and undervalued tenets of the CrossFit program is the mechanics-consistency-intensity charter. This charter highlights the importance of having one before the next, including consistency in movement and technique before weight and intensity should be added. 

Read Article

4 Keys To Consistently Great Athletic Performances

[Source: HuffPost] Sports Psychologist Dr. Jim Taylor dives deeper into four keys that can lead to consistently great athletic performance. These keys include: Consistent Effort, Consistent Life, Consistent Mind, and Consistent Preparation. Click to see how he dives deeper into these keys!

Read Article

Consistency is the Key to Success: 6 Simple Actionable Tips to Develop Consistency

[Source: Ichars]  Everyone knows that 'consistency is key' but how do you get started? It's easy to know and say that you need to be more consistent, but how can you actually achieve that? This article provides actual actionable steps that you can take to become more consistent!

Read Article

The Power of Consistency

[Source: Forbes]  Most business owners desire consistency in so many ways but yet they fail to behave in a consistent way carrying out daily tasks that deliver all of those things. This article provides a unique and fresh perspective on consistency in the business world!

Read Article


Grip strength is critical not only for many different sports, but for your everyday life as well, whether you're opening a jar or carrying luggage. In fact, the thing holding you back in certain workouts could very well be your grip strength.

Your grip strength can also be an indicator of your overall health. Studies have shown that grip strength is a predictor of muscular endurance and strength. Other studies have found that strong grip correlates with a lower risk of heart attack and stroke.

Here are some benefits to improving your grip strength:

1. Lower Mortality Risk - Like we mentioned above, grip strength comes with many health benefits. There is a correlation between grip strength and bone, cardiovascular, and overall health.

2. Improved Quality of Life - Our grip strength can greatly affect our day to day. Common tasks like opening jars, changing a tire, painting your house, or even putting your shoes on require a certain amount of grip strength.

3. Predictor of Cardiovascular Disease - According to a study where researchers measured 140,000 people from varying backgrounds, weak grip strength is associated with cardiovascular death in those who develop cardiovascular diseases. The study stayed consistent across age and gender.

4. Lift Heavier Weights - In many lifts, you can only lift as heavy as you can hold so it's no surprise that improving your grip strength will help improve your PRs.

5. More Endurance on the Pullup Bar - Often times our grip gives out long before our muscles do when we are on the pullup bar whether we are doing pullups, toes to bar, muscle ups, etc. When we train grip, not only is the strength increased but the ability to grip for more extended periods is increased.

6. Improved Sports Performance - Grip strength is associated with muscle strength and overall athletic performance. The longer we can hang onto that barbell, the better our performance will be!

Perform these exercises this month to work on your grip strength!

Dumbbell Farmer's Carry

5 sets of 100ft

Dead Hang

5 sets of 20-45 seconds

Reverse Standing Barbell Wrist Curls

3 sets of 10 reps


7 Round for Time:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a 20/14# Weight Vest

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Coach Spotlight

Tim Arrington

Tim Arrington, CF L1 Coach at CrossFit UCS

Tim has always been active, playing basketball, then coaching and even being a referee for many years. With a group of people, he started the CrossFit gym inside Unity Christian School to help generate funds for the school, supply equipment for the school’s athletes, help train the school’s athletes, and build the community of fitness. He hasn't slowed down since!

Tim's nickname for years was 'Steady Tim' because no matter what he did, if it was in the gym, coaching basketball, teaching youth group, or working his same job for the last 20 years, he was consistent. "Consistency means acting in the same way. It means people know what to expect from me or from our gym. A lot of members and coaches have been with us for many years and help preserve what we do and what we are about as a community."

"Consisteny over time makes change. I was chatting with a member the other day and I was explaining my love for CrossFit benchmarks and redoing Open workouts. It’s a reminder of how far you have come. Day in, day out you don’t see the changes in your body, your movements, or your capacity. If you look back at your score or time from a year ago, watch an old video of you squatting or see an old picture of you, 20lbs heavier…it reminds you that your dedication, over time has paid off."

Everyday Athlete Spotlight

Ken Davis

Ken Davis, CrossFit McKinney

"Consistently showing up, even when you're not motivated, allows the body and mind to make small, incremental changes. These changes and adaptions are the key to increased fitness. Everyone wants the big step changes, but with consistent training, you get the small changes which build on the previous changes."

"Pre-covid, I was not consistent in my fitness. I would go regularly for 3-4 months at a time and then 'life' would get in the way. Once I found CrossFit McKinney, I developed the habit to roll out of bed at 04:30 and be at the gym for the 05:00 class. Six months in, with consistent attendance and nutrition, I was seeing more progress then ever before. I'm 55 yrs old now and hitting lifetime personal bests. I attribute this to consistent nutrition planning and consistent CrossFit attendance."

2POOD Athlete Spotlight

Amanda Barnhart

Amanda Barnhart, CrossFit Athlete

If anyone epitomizes consistency in the sport of CrossFit, Amanda Barnhart definitely comes to mind! Barnhart came onto the CrossFit scene in 2014 and hasn't slowed down since.

She has been to the last 5 CrossFit Games in a row, with her best finish being 9th in 2019. She has consistently performed well since her CrossFit debut and she is just getting started!

In an interview with xendurance, Barnhart talks about what gets her in the gym, even on days when she isn't feeling motivated:

"Just the discipline of my routines. And knowing that I have goals and I want to keep working towards them even if I don't feel like it. So I'm not motivated most days, it's just consistency, routine, habits, all of that just drives you to do it no matter how you feel."


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