"Let me tell you something you already know.  The world ain't all sunshine and rainbows.  Its a very mean and nasty place and I don't care how tough you are, it will knock you to your knees and hold you there permanently if you let it!"  This quote is from the movie Rocky Balboa.  He was using it to talk to his son about how he needs to keep fighting and not let things get him down.  But I want to use this phrase for something else.  Yes, the world can be an ugly place but it's easy to get caught up in the crap.  So much that EVERYTHING starts to become an issue.   But it does have to be an issue. in fact, the majority of the time it is an issue is because you let it be an issue.  We are 100% in control of our action 100% of the time.  Let's say something bad happens.  Its very easy to get mad and think about how crappy it is and how it makes you feel bad and that it ruins your day, but then second that happens, you now feed into that.  You are pissed and you take it out on others.  You make more of your day worse and it just spirals to oblivion.  But you have the choice and the power to not let things negatively affect you.  Ok, so something bad happens.  It is possible to contain it to that one thing.  If you lost an event, then it's just the event.  It doesn't mean you are a bad person or that you will lose your house.  If someone says something bad about you, then look at it to see if there is any merit or something to grow off of otherwise, let it goes like a breath in the air.  It can only affect you if you choose to let it.  If you block it out then it has ZERO power. There will always be bad things that happen and probably more bad things than good things.  But when the bad things happen don't give it energy.  Just deal with it by taking care of whatever, or blow it off.  Remember words are just words.  Put your energy into those things that make your day bright!  If you see something good, say it!  If you see someone do something awesome, let them know.  Positive begets positive!!  And that's where your energy should be!!  :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Technique Thursday

.......Take 15 mins to work on Double Unders and Jump Rope Mechanics including hand position, spinning of each hand, bounding, single efficiency, double efficiency, learning triples

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then...

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For Time:  (15 min limit)

.......9 reps Overhead Squat (225/155, 75%1RM, wt to get 9-13UB)

*must do these in this rep fashion: 3/3/3.  drop to ground between every three

.......9 reps Front Squats

* :90 rest

.......15 reps OHS (205/145, 70%1RM, wt to get 14-18UB)

*must do these in this rep fashion: 5/5/5.  Drop to ground between every five

.......15 reps Front Squats

* :90 rest

.......21 reps OHS (185/125, 65%1RM, wt to get 20-24UB)

*must do these in this rep fashion: 7/7/7.  Drop to ground between every seven

.......21 reps Front Squats

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MWOD:   some first rib work for ohs!