Do You Really Bring It on Competition Days?  Really?

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40 Burpees
30 snatches (75/45)
30 Burpees
30 snatches (135/75)
20 Burpees
30 snatches (165/100)
10 Burpees
As many snatches as possible (210/120)
**Compare to March 7 or 9.


A) Row 5 min @ 80% RPE
B) 3x for time
10 Sq. Cleans @ 62.5% 1RM
20 Dips
:60 rest
*10 minute cutoff
C) EMOM 10 (odd/even)
O: 10 OHS @ 50% 1RM Snatch
E: 10 Strict Pull-ups
D) Row 4 minutes for distance Competition. It’s a word that we use to describe one of the three types of training days we do at CFLA. We’ve all got a good idea of what it means… compete – against yourself or someone else and give it everything you’ve got. Right? But are you really competing?

The only reason I ask this question is I was reading the book, Iron War by Matt Fitzgerald while on vacation. It’s the story of the epic battle between two arch rivals in one of the toughest endurance challenges in the world – Ironman Kona. The race took place in 1989 – Dave Scott and Mark Allen were in lock-step for 8 hours and ultimately finished over 20 minutes ahead of their closest competitor – it wasn’t until the last 3 miles that Mark Allen got the best of Dave and beat him to the finish line. To this day, both their times on that course on that day are in the top 10 of all time best times at Kona, 25 years later!

Dave Scott was an INCREDIBLE competitor. He found workouts not worth doing unless he was competing. Every workout he logged in training was either a race against the clock, his odometer, or someone else. He loved to test himself every single time he got out there to train. He was one of the lucky few people that could do this year after year and still perform at his peak when he had to. Most of us aren’t so lucky… going as hard as you can, every time you work out leaves us overtrained, unrecovered, and/or injured.

So you’ve got to ask yourself… Are you taking advantage of the competitive OPPORTUNITY of Competition Days? Are you willing to lay it all out on the line – be in the practice of allowing yourself to go there (yes, it definitely takes practice). If you only get one or two chances each week to really bring it… do you? REALLY? Time for a gut check… lets hear about it in comments.

We were lured into the pain cave today. Photos by @laurencasady  #mentaltoughnessday #crossfit #grabbingshorts #DidntKnowItWouldBeThatHard @thekennykane
In the Pain Cave



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