What do you do when something shitty happens to you? Everyone has to deal with this situation. The scale on what shitty actually means varies but it all boils down to the same thing: having to decide what to do next. Usually there is a either a reaction or a response to the situation. A reaction is usually an emotional action: fear, rage, hate, anger, love, jealousy, embarrassment, etc. A response is usually one that is thought out, more logical. This doesn't mean that you don't feel emotions while you are responding. It just means that you aren't consumed by the emotions or acting basically blinded by them. This also doesn't mean that there are only two choices to choose from. In reaction you have a bunch and in response you have a bunch. The object is to try to keep yourself in response mode so that you can figure out the best choice of action. Lets take a crossfit competition.  I see it all the time where someone is no-repped and then they stop. You can see they are pissed. I have seen others yell and scream at the judge. These are strictly emotional reactions. But when you see the athlete try to calm themselves, talk themselves out of being pissed, saying it's ok and to keep going, then now it is a response. The situation is the same but in one the athlete loses focus and in the other, the athlete stays focused. I know this doesn't seem like a life and death situation but the actions will work in other examples also: you fail a test, you get penalized for not paying a bill, you lose something, etc. Which will you choose to do? :)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Bench Press 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 Continuous Clock

6 min AMRAP:

.......12 reps Sumo Deadlift High Pull (115/75#, wt to get 20-25UB)

.......12 reps Box Jump Over (24/20")

3 min REST

6 min AMRAP:

.......9 reps Sumo Deadlift High Pull (135/95, wt to get 10-15UB)

.......9 reps Box Jump Over (30/24")

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MWOD:   shoulders for sumos