Doing CrossFit properly should mean the you are Constantly Varying, Functional Movements at High Intensity.  If you are doing CrossFit for general overall fitness then you should follow the program and give what you can on the days you train.  The program you get here will be varied enough to make your body have to adapt and make its changes and increase it benefits.  However if you are competitive CrossFitter, then you need to get the most out of each workout while also allowing for Rest and Active Rest days.  While most have a tendency to do too many workouts and only hit an 85%ish output over them, their training usually results in about 85% when they are on the floor to competing.  However, if they have times where they really give it TRULY everything they have, 95-98%, then their body will learn what this really feels like.  Once this is a "normal" then they will be able to push to this level during a regular competition setting.  But this doesn't mean that they will hit this mark each and every session.  We say to push hard but they need to be able to cycle these true max effort days around.  Maybe hit a max effort 2-3 times a week and the rest will be "push hard", which usually will mean around 80-85%.  They will want to be able to have training days where they push to those true max effort results but because it takes so much out of people, it can only be done every once in a while.  Use the lighter percentage days to build the base and then the max effort days to build the height of that strength and metabolic pyramid.  This constantly varied will also allow the body, and mind, to not get beat up so bad.  The variance actually will work in the bodies benefit by allowing some rest and recovery.  So push hard when you come in, but occasionally run the wheels off the car and see what happens.  See how you feel.  See how you body responds.  See what kind of growth you get!! :)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Technique Thursday

.......Take 15 minutes to work on Double Unders.  For those that need real work, the trainer will spend time with you going over positioning, arch placement, bounding skills, rope management, etc.  If you have doubles then you can work on triples or you can 5 min max reps or a mini Flight Simulator where you go 10-20-30-40-50-40-30-20-10 reps on DUBS and 5 burps in between each round.  each set must be UB or you ned to redo that set again.

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then...

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10 min AMRAP:

.......10 reps Dead Lift (225/155, 50%1RM, wt to get 24-28UB)

.......100m Run

.......10 reps Thrusters (135/95, 60%1RM, wt to get 16-20UB)

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MWOD:   hit the calves, low back and happy baby hips