How often do you give your friend a compliment?  If they did a workout or an event, whats the first thing you say to them?  "wow you really could have/ should have done better", "that really sucked and you NEED to do it again", "wow you really shit the bed on that one", "but you ONLY made it into this round. That sucks!"  Of course you wouldn't:.  So why would you say that to yourself?  Sure this is a "competition.  Its the biggest world-wide competition but that shouldn't change the fact that you use EVERY attempt as data on what you need to improve on.  Remember, the reason we are doing CrossFit is because we are trying to increase our work capacity.  This means we need to be decent at EVERYTHING thrown at us.  But instead of hating on yourself, be proud that you are there and going through the tests.  Be proud that you are learning about what you need to do more of to be better.  Be proud about the fact that you now have the opportunity to change your path and become better.  You MUST be cool to yourself.  You are with this person every second of every day for the rest of your life.  Have a good relationship with them because they will be there for you just as you will be there for them.  That's right, now go and give yourself a hug:)



INFERNO Warm-up x 3

Complete the Following:



28 min EMOM:

.......Min 1) 15 reps Wall Balls (30/20#@10', or 20/15#@12', or heavier ball than normal)

.......Min 2) :30 accumuaged L-sit or L-hang

.......Min 3) 4 reps Clean and Jerk (225/155, 75%, wt to get 4-6UB)

.......Min 4) 20 reps Hollow Body Rocks



MWOD:   Lacross ball to the butt cheek and some ab work..