So you had a bad day today.  We all have had them.  Sometimes we even get in a rut where it seems like we have a bunch of bad days in a row.  It amazes me how it seems that everyone thinks they should have the most amazing day, EVERY single day.  In the fitness/CrossFit world, its the same thing with PR's.  It's like if you aren't PR'ing each and EVERY single day then you are plateauing and its the worst day ever.  And it will NEVER end!  I never understand this.  In the beginning when you are able to make a slight tweak in a movement then you jump up 20# in this or that mostly happens because the movement is bad and the slight tweak is a major efficiency improvement lol!!  But once you get the basic movements set and you are now truly building on your "actual" PR's, it will take time to get new ones.  Time is a relative term.  It depends on a bunch of things: movement patterns, injuries, nutrition, recovery, stress, frustration, your life outside of training, age, the cycle of training you are in, etc.  And just because your program says to build to a 1RM doesn't mean that your cycle is prepping you to hit a TRUE new PR.  It just may mean heavy for that day.  The fact is that PRs and GOOD days don't come around every day.  This is what makes them so awesome!  If they happened every day, then it really wouldn't be that exciting of a thing.  There is the thrill of pushing to that new PR or prepping for that great day and after days or weeks or months, then it finally happens.  Then there is JUBILATION!!!  But the daily grind is part of the process.  You have to love the grind, love the system, love the plan that WILL get you to the good stuff.  But if it doesn't happen that day, then assess the situation and move forward.  Don't let it bumm you out or frustrate you.  If you get bummed and you carry this to the next day and the next and the next, then you are just going to PLAN to fail and not hit the lift, or expect a shitty day.  Don't let yourself go to that place.  Always see it as a step towards what you are trying to hit.  Then go to hit again, the next day!!!  :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Technique Thursday

.......Take 15 min to work on Pistols, including all scales (sit to box, banded, step ups, step downs, etc) then go to weighted pistols and barbell overhead pistols.

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then...

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For Time: (15 min limit)

30/12, 25/10, 20/8, 15/6, 10/4, 5/2 reps

.......Wall Ball (30/20#, heavier than normal)

.......Push Press (205/145#, 85%1RM, wt to get 8-12UB)

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MWOD:  banded ankle and KB on knee for ankle flexibility, kb on shoulder for external rotation