Hang in There

Hang in There

PSKC CrossFit – CrossFit

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Metcon (Time)

2:00m’s of work // 1:00m of Rest

Every 2 Mins you will complete the following until 75 Thrusters (115/75) are complete.

•2x Rope Climb

•10/7 Cals Ski

Once you complete Rope climbs and Cals on Ski, you will begin Max Effort Thrusters with time remaining in the 2 Min interval. You will rest 1

Min, and start again, until you

have completed 75x Thrusters.


1x Rope Climbs

8/6 Cals On Ski

(95/65) Thrusters


3x Burpee Pull-Ups or Target Burpees

6/4 Cals on Row

50x Thrusters (75/45)
Never whine. Never complain. Never make excuses.”

Staying positive is difficult for humans, because our DNA is hardwired to hold on to negative experiences over positive ones, for sheer survival. Way back when our species was in survival mode, it was far more important to know and remember that the big furry animal with claws and teeth would kill you than it was to know and remember that the butterfly was pretty. We developed a survival instinct that is ingrained in a negative mindset.

Negativity, though, is immensely detrimental to performance. When you’re in a negative mindset, you’re slower and less precise. Positivity, by contrast, is directly linked to improved performance. It doesn’t matter what the task or profession is; you could be an athlete, a surgeon, a professional typist or a classical violinist. If you stay positive, you perform with greater speed and accuracy.

This is easier said than done. Not only is negativity hardwired into our DNA, it’s become ingrained in our culture: almost two thirds of English words convey the negative side of things. Positivity, therefore, must be a learned behavior. We have to work at it. Every. Single. Day.

Many often deny that they are complaining. “I’m just stating a fact,” they say. “It’s just reality.” But focusing on and verbalizing negative feelings or circumstances—It’s so hot out, I’m tired, This traffic sucks, My boss such an idiot—brings greater focus to things that are ultimately outside of your control and are potentially detrimental to your performance.

In no competitive or life scenario will focusing on negative uncontrollable factors improve your performance or stress levels. Period.

We all have stories we tell ourselves, and whether we realize it or not, they dictate what we are capable of. Our thoughts become our words, our words become our actions, and our actions dictate our

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