You come in to workout after a long day, or its early and you already seem to be having a bad day. The workout starts off ok but then it seems to go down hill from there.  You feel weak, you feel tired, you feel beaten.  You look at the clock and your only halfway through the workout.  WHAT DO YOU DO NOW!?!?!?!  First, take a deep breath.  It absolutely ok to not have a personal record each and every day.  But you need to kick the frustration out of your head.  Tell yourself that its ok and smile at the workout.  Even Annie Thorisdotter, the 2011 CrossFit Games Woman's Champ, is seen smiling when she workouts and she said that smiling makes it easier for her.  If she does it, then there must be something to it.  Fill your head with positive thoughts.  You WILL get through it.  You WILL make it to the end.  All you need to do is 5 reps at a time and you will get there.  Second, we want your absolute RELATIVE Intensity everyday you train.  "Relative" means what you have in you physically that particular day.  If you had a long night, or a big argument, or a crazy busy day, there is no way you will be rested as if you were readying for an event.  So give what you have and DO NOT FEEL bad about it!  Third, this stuff is supposed to be FUN!!!  If you are getting at yourself too much, on top of an already rough day, then these workouts will NEVER seem like fun.  They are fun, so have fun with them!  Lastly, and don't make this a routine, BUT sometimes it is best to just hit the reset button.  What this means is if you start the workout and its bad and just getting worse and you cant control the downward spiral, hit the reset button and just stop gather your things and go home.  It's better to just stop the madness and stat over the next day.  Again, don't be pissed about it, but take it for what it is.  Remember CrossFit training is not a daily program.  Its a lifetime progression in which you see results over many workouts, not just 1 or 2.  If you have a bad day, its not a big deal.  It's just one workout out of a lifetime of workouts.  Keep your head up!!

If your having a bad day, heres a little inspiration....




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"Man Test"

INFERNO Warm-up x 3

Complete the following with a constant running clock straight through:


5-4-3-2-1 reps

     *Squat Snatch (135#, 95#)

     *Deficit Hand Stand Push-ups (on 2 45's to ground, 1 45 to ground)

5-4-3-2-1 reps

     *Any Clean and Jerk (205#, 155#)


5-4-3-2-1 reps

     *Deadlift (315#, 215#)

     *Muscle-up (Sub: Hip to Bar Pull-ups)

(40 min time limit)

. what is this "PNF" stuff??



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