One of the coolest coaching things I have seen this past Regional season was when i was up at the West Regional.  I was talking to Ben Bergeron, Cole Sagers coach.  Cole was struggling with some of the workouts, especially the deadlift workout.  Ben told me that if this event would have been last year, then he would have no chance.  Cole battled through and going into the last event, he was 31 points out of 5th place. and sitting in 7th.  Not only did he need to win, but he needed others to fall in a particular order for him to make up the difference.  Cole did end up winning, and the other variables DID happen and end up making it to the Games!  He placed 5th in the Region.....barely and then finished 5th in the Crossfit Games!  When i talked to Ben i asked if he knew how far out he was.  He told me that Cole wasn't watching the leaderboard.  He couldn't control anything that happened there.  He only had the ability to control his performance.  This was something that Ben was able to teach Cole to embrace.  Not an easy thing!  As an athlete, this almost seems counter intuitive.  How can you drive to win if you aren't looking at the scores?  How do you decide how hard to go or what you need to do??  Well the first thing is that you do the absolute best you can because that will always be the best you can do, win or lose.  Next, you keep the stress of winning or losing out of your head but not worrying about it.  I know it sounds kinda Yoda and the Force-ish, but we all perform best without stress, so reduce the unneeded stress and then do your thing.  Give it a try and see what happens:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Back Squats (14 min limit)

2 Rounds:

.......7 reps @ 60%

.......5 reps @ 70%

.......3 reps @ 80%

.......3 reps @ 85%

*if you were successful for these sets last week then add 10# to each weight, otherwise do the actual percentages again.

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then...

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4 Rounds for Time: (15 min limit)

.......200m Run

.......10 reps Single Rt Arm DB Thruster (75/50, wt to get 12-15UB)

.......10 reps Chest to Bar Pull-ups

.......10 reps Single Lt Arm DB Thruster

.......5 reps Bar Muscle Up (or 10 Chest to Bar pull ups)

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD: