How many times have you said you gave 100% or even 110%?  We throw that number out so often.  It SOUNDS to us, and hopefully to others, that we are giving our absolute best attempt at whatever it is that we are talking about.  You give 100% in your job......do you?  You give 100% in your relationship....do you?  You give 100% in your project........do you?  You give 100% in your workout.......do you?  Let's take the workout (the same things will apply to other areas also but since this is a fitness website, it only makes sense).  You are in the middle of the workout and you come in with a great strategy.  The first round seemed to be right on pace.  You felt pretty good when you looked around and the "right people" are in front of you and you are beating the others, as you were hoping.  Then round number two hits and heavy breathing begins.  You start to feel the burning in your legs.  It almost feels like you are walking in sludge.  You keep pushing, but then from the corner of your eye, you see one of the "shouldn't"s pass you by.  Now, not only is the anxiety of the heavy breathing and pain happening but now the mental strain of wondering whats going on kicks in.  You wonder how you are supposed to make up the distance or the time.  Maybe you can skip a rep or two.  Maybe you can shorten this movement up a little.  No one is watching, just move to the next piece.  You are breathing REALLY hard.  The coach yells to keep on pushing and to pick up the bar.  You decide to flash the face of pain.  They MUST realize how hard you are working! RIGHT?!?  You slow down a bit.  You know the time is clicking down and you need to pick up the bar one more time.  Damn you are so tired!  You go to get some chalk.  You fidget with the bar.  You give 2 more fast reps right at the buzzer.  TIME!  Wow, that was tough!!!  "I TOTALLY emptied the tank on that one (slang for giving 100%)!!!", you say to your workout buddy.  Well.......did you?  Sure you were tired and you were breathing hard but our bodies have a built-in governor that really doesn't like for us to give 100%.  The thing with giving 100% is that there is no way and no how, no matter what, could give ANY more.  Like not an OUNCE more!  The pain and discomfort we feel during the workouts are usually around 85-90% if we are really pushing.  Yes, you are working hard.  But it's not all you have.  You can ALWAYS pick up the bar one more time, or run a little faster, etc.  But the key is to learn how far into that discomfort zone we can push.  Some people will say that this is dangerous to do this.  That it will negatively affect us.  I disagree.  I'm not saying going to this dark place has to happen multiple times a day.  This is why I always say its not about how much you do, it's about the intensity in which you do it.  The closer you get to pushing to 100%, the more your body will adapt and be able to deal with in ALL areas of your life.  But moving into this zone has nothing to do with how hard you are breathing.  It has nothing to do with how wrinkly your face is.  It has to do with can you pick up the bar one more time.  When you think back on it, could you have gone a little faster, rested a little less, do anything else?  Well, then how do you get better at this?  You have to test it out.  I mean go as hard as you can until you can not go anymore.  You probably won't finish the workout, or you may even totally crash and burn, but you are learning where your limits are so that you CAN push closer to the 100% for the duration of the workout.  Are you giving 100%.......are you really?:)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Back Squat Party (12 min)

.......0:00-3:00: 4 reps @ 75%1RM

.......3:00-6:00: 3 reps @ 80%1RM

.......6:00-9:00: 2 reps @ 85%1RM

.......9:00-12:00: 1 rep @ 90%1RM

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then...

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15 min Continuous Clock

12 min EMOM:

.......50m Drag down and 50m Drag back

2 min REST

3 min AMRAP:

.......Max Burpees

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MWOD:   compression band on the calves and achillies, leg swings for the hips and roll out the quads