10Jan13: Thursday SealFit Bonus + Bonus reading....

Complete 8 rounds for time of the following…
Run 400m
15x dips
15x box jumps (save your achilles, step down)


The key question you have to ask yourself is this: “What are your goals?”  (similar to what do you want...)

If your goal is to be healthy, feel good all the time and live a long life with no knee or shoulder issues ever, then I recommend that you scale back on the intensity and volume, lower the weights you are using and add yoga to your resistance training 2-3x/week.
If your goal is to be the best goddamn CrossFitter you can be and to perform at higher levels (whether that be your local CF competition or the Games) – you need to step it up and follow a program that is meant for next level shit.
There is not one program that is meant for all people. Quite the contrary. Each individual will perform best using a certain protocol. But no protocol is special or significant beyond its usability or value (perceived or otherwise) to the athlete.
In much the same way — the Carb Back Loading Diet is in no way a health and longevity diet. This diet was designed and made for people with one specific purpose and goal: to put on muscle, get strong and burn fat. It is not a “health diet” – rather it is a “performance diet”.
Many programs being touted in the CrossFit World are just that – “performance programs”. They are meant for a very narrow percentage of the population with very specific goals.
If you are reading this, I am going to assume you are training for something more than “increased health and wellness” — although that is always the ultimate goal, right? You are probably trying reach new levels of performance, whether it’s just for yourself or to be competitive on some level.

Know that in your search for that next level, you are going to pass through high, sunny peaks and low, dark valleys. Your knees might hurt, your shoulders might hurt. You might pick up an injury at one point or another. You may wake up feeling tired and sore. That’s part of the game dudes. If you’re never sore or beat up, you’re probably either A) Not training very heavy/hard or B) Don’t have goals of higher-level performance.

Ask anyone who ever trained for greatness — Usain Bolt, Joe Montana, Louie Simmons, Kendrick Farris or Michael Jordan — if they ever felt tired or beat up from training. I’ll bet they would say yes. That’s the price you pay.
Don’t judge your pain – acknowledge it and move forward.