I don't think people really understand what it means to be an ELITE level athlete.  Obviously, the fame is great.  It's always fun to have people look at you and say things like "You are incredible! You will crush this! I could NEVER do what you do.  It must be nice to be able to do that!"  But in reality, the time frame for this fame is VERY short.  You aren't going to be elite forever and in fact, you will take years off your life.  We NEVER think about that.  But why would this happen?  Well the amount of training, and beating they do to their bodies is NOT what the body is made for.  Yes, there will be some that just seem to be demi-gods, but that is for right now.  Have you seen many elite level athletes that are now in their 60s, 70s, etc?  How do they walk?  You won't see many of them bounding around like a gazelle.  I know that for myself, I have logged over 4 decades of training, almost consistently all the way through.  And whether it was wrestling, swimming, lifting, lifeguard competitions, triathlons, CrossFit, or any other thing I could find to compete in, the training was very intense.  Sure I can still perform pretty well in workouts but I feel pain each and every time I get up off the ground.  My true goal is to live to be 100years old.  But if this is the case then I need to REALLY be smart with how I train from now on.  Everything we do has a consequence and we need to understand this.  We may not see it now but we WILL see it.  If you smash your head into the wall doing hard workouts over and over, there will be a diminishing return for sure.  There are less true professional crossfitters than there are on a single regular professional sports team.  If your goal is to be one of them, that's all good but realize what you are in for.  Even if you are one of the best of the best, the WILL be a toll taken on your body.  You don't get fitter being a professional crossfitter or athlete.  You get fitter for longer by being smart!  So without sounding like I'm being negative on wanting to be a competitive crossfitter, I'm more talking about the realizing that nothing comes without a price.  Make sure you are willing to accept that price.  :)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Technique Thursday

.......Use this 28 min EMOM to use Negatives to practice proper positioning through each one of the movements

28 min EMOM:

........Min 1)  5 reps HSPU with 5 sec Negative

........Min 2) 5 reps Pull-ups with 5 sec Negative

........Min 3) 5 reps Push Press with 5 sec Negative (135/95, 60%1RM)

........Min 4) 5 reps Weighted V-ups with 5 sec Negative (20/15#WB)

*this should take 30 secs for each piece otherwise you are going to fast;)

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MWOD:   kb external rotation for shoulders, and band + PVC pipe curls for improved shoulders