o What makes a boxer so good at what they do.  Is it the miles they run?  Is it the early morning workouts?  Is it the raw eggs they throw in the blender?  Nah.  None of that.  It's the minutes, hours, days, weeks, years of jabs, uppercuts, and body blows.  It's repetition.  Constant repetition of perfect movement.  The thing is that when you have the ol' "10,000 hours" of a perfect single jab, then the result will be a perfect jab.  Now, this isn't a discussion about if you need 10,000 hours or not.  It's about putting in the time to PERFECT something.  As crossfitters, we want to get that heavy snatch, have the big clean and jerk and we EXPECT those things to happen in a month or even a year.  But get PISSED if it doesn't happen!  We forget that there are Oly lifters that have been in the sport for over 12-15 years and still chase their best lift.  They don't see new PRs every week or month.  It can be years!  You can't think about how to speed up the time.  You have to think, or better yet, concentrate on doing the perfect movement as many times as possible.  You can afford to get lazy and blow off the OCD-ness of the movements, of the auxiliary work, of the prep, of the BORING stuff if you want to be good.  Be the Boxer!!  :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following: 

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28 min Clock:

7 rounds E4MO4M:

.......500m Row

.......8 reps Squat Snatch (185/125, 75%1RM, wt to get 5-8UB)

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MWOD:   tend to those sore and tired bits!