"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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11 February 2014

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TUESDAY 140211

Back Squat 3-3-3-3-3 Repetitions

Rest as needed then,

As Many Repetitions As Possible in 2:00 of:

Wall Ball

Rest 1:00 then,

As Many Repetitions As Possible in 2:00 of:

Pull-ups

Note: Let’s get heavy on the Back Squat today! Rest as needed between sets to encourage maximum potential under the bar. Weight on the Wall Ball is up to 20lb. for both men and women. Who can complete 100 or more repetitions combined between the Wall Ball and Pull-up?

Bob Jones on Peg Board Virtuosity

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“I’m going to work so that it’s a pure guts race at the end, and if it is, I am the only one who can win it.” – Steve Prefontaine

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