what is your reality.

CFE Cert, Olympic weight lifting Cert, Nutrition Cert, new toys in the gym, new moves to be learned... and then a coaches killer.

Coaches Killer is what I have decided to call this Saturdays workout session. After putting over 100 students through our free Saturday workouts, almost all the coaches met up at the gym to do 3 WODs in 4 hours. Who made these atrocious workouts for the CC coaches. Freddy of One World Crossfit mixed it up. I new he could put together some killer WODs and he hesitated NOT to hand it to us.

First workout:
185M/135F power clean and jerk
row

10, 200, 8, 300, 6, 400, 4, 200, 2

TIME: DNF

Second workout:
7 rds
7 snatch
4 Muscle ups
200 m run

Time: 17:21 muscle ups off a box

third workout:
row 500
run 400
X5

Time:19:40

For fun(really it is for training the mind) I will be running Mesa hill in the morning starting at Steck and heading to 2222 and then back up.

Things I focused on today: Nutrition and recovery. What works, What upsets the tummy, what can I do different to recover faster. Does trigger point play a role.(yes) How will I prepare these next 4 weeks before qualifiers?

I encourage all of you to put yourself in situations that make you sweat. What is the saying, Do something that scares you everyday. Situations that challenge you mentally. Competition with you, not anyone else but you and the bb. You will learn a lot.

Learn a lot about what your reality is and what you thought it was.