Unknown and unknowable is the CrossFit credo: the ability to ready for anything.  So we do our constantly varied training so that no matter what comes "out of the hopper", we are ready.  The harsh reality is that life doesn't just throw a change at you like instead of heavy dead lifts, its weighted pull-ups.  Life changes things up like giving you an injury, becoming pregnant, having money stole from your account, your company down-sizing, having to move and go to a different school, etc.  These types of things can JOLT your entire world.  So how do you prepare for these things?  It takes a calm mind to be able to react.  What are you able to do?  If there is something that you can do to change or affect the life change, then do it. If you can't do anything to it, then you have to be able to roll with it.  This is tough because (especially if it's a bad change) you want to get mad, angry, break things, whatever.  But this isn't going to do anything.  Accept the situation and then do everything you can to make it work in your favor.  We have talked before about injuries.  Yes, it sucks to be hurt.  You aren't able to train the way you want, you might miss competitions that you are wanting to do, etc.  Getting pissed doesn't fix it.  Accept it, then do the workouts you are able to do with movements you are able to do.  The silver lining here is that you get to hit a reset button on your movements and perfect your movements so that as your strength comes back, you will be more efficient and better than before you got hurt.  There is a silver lining but you have to see it.  Roll with the punches. Do the things you can and don't get bogged down by the things you can't.  Be ready for anything!!:)

FEEL THE BURN!!!

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INFERNO Warm-up x 2

Complete the Following:

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Front Squat (12 min limit)

.......8 x 1 rep

*work to a heavy 1RM

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then...

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10 Rounds Every 90 sec on the 90 sec:  (15 min clock)

.......100m Run

.......10 reps KB Swing (70/53, wt to swing 20 times)

.......5 reps Toes to Bar

*15 sec REST min per round.  If not making the time, then cut WBs by 2 reps until you make it or until 6 reps, then move to dropping 1 T2B until you make it or unitil 3 T2B.

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MWOD:  open the hip for better folding and toes to bar