Top 3 out of 6 Keys to being excellent at anything.  From Tony Schwartz (Harvard Business Review)

        1.  Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.

        2.  Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers, Ericsson and others have found, delay gratification and take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.

        3. Practice intensely, without interruption for short periods of no longer than 90 minutes and then take a break. Ninety minutes appears to be the maximum amount of time that we can bring the highest level of focus to any given activity. The evidence is equally strong that great performers practice no more than 4 ½ hours a day.

In the article Schwartz writes…

“Like everyone who studies performance, I’m indebted to the extraordinary Anders Ericsson, arguably the world’s leading researcher into high performance. For more than two decades, Ericsson has been making the case that it’s not inherited talent which determines how good we become at something, but rather how hard we’re willing to work — something he calls “deliberate practice.” Numerous researchers now agree that 10,000 hours of such practice is the minimum necessary to achieve expertise in any complex domain.”

Passion fuels perseverance, pain turns to pleasure, practice turns to perfection.  This is a recipe for success.  Results in any aspect of life can be difficult to attain without the proper formula.  Without guidelines for achievement there is not much room for success.  These top three keys hopefully give you a perspective not only in achieving your goals in CrossFit but also in life.


_________________________ CIMG2948

"Bunch of Cinco's"

INFERNO Warm-up x 3

Complete the following:


5 Rounds: (35min time limit)

5 reps Burpee Deadlift (225#, 145#)

5 reps Weighted Pull-ups (50#, 25#)

50 reps Walking Lunges (25 each leg)

5 reps Squat Snatches (135#, 95#)

500m Row (do push ups while you are waiting for rower)

* You will use the breakdown of the weights for the deadlifts and the snatchs.  You will need to take the weights off and put the weights on as you make your way through the workout


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