Mel pushes Kevin for just a little more during "Scream and Go Naked."

Thursday

1.  1 mile Time Trial

2.  "A Kick in the Crotch"
10 Hang Power Cleans (155, 105)
20 Box Jumps (30, 24)
30 Slam Ball (20, 14)
400 meter Run
50 Pull ups
400 meter Run
30 Slam Balls
20 Box Jumps
10 Hang Power Cleans


Flo pushing hard...


The Wall
By Coach Ben

We've all been there..."The Wall."  You know The Wall...it's waiting for you in the middle of round three of a five round wod, or the 15's of a 21-15-9.   It's the place where you start to question why you're doing this, it's the place that stops you in your tracks.  It's when the next rep seems like a bad idea and finishing seems like an impossibility.  Everyone goes there at some time or another, but how each athlete responds to The Wall can differ greatly.  Is it a bad place?  Is a place where you doubt your abilities, feel sorry for yourself, and make excuses? 
The Wall should be a welcoming place.  This is where you make gains.  This is where previous limits are tested.  This is where you get fitter, faster, leaner and stronger.  But to get through the wall takes determination and will power.  Simply going through the motions and will not get you there.  You need to be strong; mentally and physically.  And each of you can push through, it just takes practice.  Next time you find yourself staring at the barbell, or convincing yourself that you need a rest, or making excuses...STOP.  Take one more breath and get on the bar. 

Here are two great quotes that relate very well to this topic...

"Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have." 
-Dale Carnegie

"Think about how long you spend starring at the pullup bar or barbell during any given workout.  If you can limit your need to open mouth stare at the bar/floor/kb...your performance will improve.  I feel like 90% of the time we stop during a workout to breathe we are just feeling sorry for ourselves.  It is time to realize it and move on.  Quit feeling sorry for yourself and pick up that bar and get moving!!"
-Dutch Lowry