What fires you up?  Do you get pissed at a bunch of stuff though out the day?  Do you get frustrated during a workout?  There are so many things that can side swipe up from the goal we are trying to achieve.  And out of those things, there will be some things that we are able to deal with or work with, and other things that are completely out of our control.  Being that you only have a certain amount of energy to expend towards your task at hand, save your energy by only dealing with what you work with.  All of those things that are out of your control, leave them be and don't worry about it.  Sure there may be some things that kind of suck but if you cant fix it or change it then just do what you can and not worry about that.  Chris Spealler said that at the Games this year, he had everything that he could control handled.  This is a great confidence builder.  Its good to know that you have done everything you can have done.  So then in the VERY FIRST event, he has issues with his fins in the swim event and then loses his wedding ring all within the first 200m of the first event.  He couldn't do anything about it then so he just continued.  then during the second part of that event, he started to have some severe cramping.  He had a 7 mile run through some gnarley hills in some intense heat.  Again, he couldn't change the temp or the trail so all he could do was do the best he could.  Try to rehydrate, and keep moving forward the best he could.  Feeling bad about the situation, being bummed on the conditions, being bummed that he was cramping, etc are all just bad thoughts.  None of that would have helped him to the finish.  You need to be able todo the same thing.  No matter how bad things get, deal with and work with what you can control.  Keep yourself moving forward and dont stop to feel sorry for yourself.  Just keep moving!!  You will make it!


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"Fight Gone Bad"

INFERNO Warm-up x 3

Complete the following:


3 Rounds for time

     1 min Wall Ball (20#@10', 15#@10)

     1 min Sumo Deadlift High Pull (75#, 55#)

     1 min Box Jump (24", 20")

     1 min Push Press (75#, 55#)

     1 min Row (For Calories)

     1 min Rest

    *total up your reps for your score




30 Muscle-ups for time:

     *or work on muscle ups and bar muscle ups


ON RAMP CLASS Day 3: Intensity, Shoulder Press, Push Press, Push Jerk


MWOD........some assistance for the legs and knees in FGB

[youtube https://www.youtube.com/watch?v=ydoRfEXvmU8]

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