Many of you have been doing CrossFit for quite a while now.  You all are pretty good at knowing how a workout will feel but here's an issue I see.  Let's say its a 5 Round for time workout of 30 wall balls, 500m row and 20 pull ups.  There will be some of you who immediately see this as "well thanks Bill!!  We have 150 wall balls??  And 100 pul ups......all on top of 2500m of rowing???"  Yeah thats what the math turns out to be but the workout you described is way different than what is actually written.  There are breaks between muscle groups in the 5 round for time set.  It has been broken up for you.  Now, the reps are WAY more manageable.  But this doesn't mean you need to do 30 reps unbroken on the wall balls either.  Remember in basically EVERY crossfit workout, the first round means NOTHING.  So who cars if you go unbroken?  If thats NOT the best plan then don't.  If you aren't a massive athlete with a big capacity, then don't!  Break it down into manageable reps with short rest.  So many get lulled into large sets because the number is something they can do unbroken.  But they aren't looking past that round.  Lets say you are in your 4th round of wall balls and you do it unbroken.  You have already done 90.  Your legs are tired.  You are breathing hard.  You are sweaty.  How long do you think you will need to rest if you do this set unbroken.  Could be anywhere between 20-30 seconds.  But what if you broke the set into 15s with a 10-15 sec rest between?  Or three sets of 10 with a 8-10 sec rest or 6 sets of 5 with a 5 sec rest?  It takes about 2 seconds per wall ball rep on average.  So the 30 reps would be 1 minute plus the rest of 30 seconds is 90 seconds.  The 6 sets of 5 reps, is for 30 reps, would also be 1 minute for the movement and 30 seconds or 90 seconds.  But which do you think you would be able to hold for longer?  The smaller rep set!  Even if you have the workout of 150 wall balls, 2500m row and 100 pull ups, you could break this WAY down and find a way to make the rest time as short as possible.  Something you should try is for movements that are high volume (pull-ups, wall balls, kb swings, light weight cleans or thrusters, etc), for every number of reps you do, count to that number for rest.  If you did 5 reps then after the fifth, you drop it and count to 5 seconds.  If you did 10 then you count to 10, etc.  This does a couple things: 1) it keeps your rest time planned and makes you very aware of the number of reps you should do and the rest you should take, and 2) since you are constantly counting, your brain will stay in the present even if it gets really uncomfortable.  The longer you can stay here, the better.  Don't let the workout dictate how many reps you should do.  You dictate the number you should do!  Be the master of your own destiny!! :)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Back Squat Party

.......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 AMRAP:

.......12 reps Toes to Bar

.......6 reps Hang Power Snatch (135/95, 55%1RM PS, wt to get 8-12UB)

.......2 reps Rope Climb

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MWOD:   banded stretch for hip flexors, foam roll lats, pic pipe sotz press