"How Bad Do You Want It?"

Strength:
5x 3 snatch high pulls @ 80% of max
3x 10 bamboo bench press w/ max effort hold on last rep of each set. 
   Video 


WOD 1: "End of the world"

3 min AMRAP
Rest 1 min
6 Min AMRAP
Rest 2 Min
Completetion (15 min cap)


10 Hand stand pushups
20 Hang Cleans (135/95)
30 Toes to bar
40 Front Squats (135/95)
50 hand release pushups
300m plate run (45/25)
*300m plate carry applies only to the completion portion of the wod 

-OR-

WOD 2:"12 days of Christmas" - (credits to outlaw crossfit)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 185 #
2 Muscle-Ups
3 Box Jumps 30
4 Hang Squat Snatch @ 115
5 Bar Facing Burpees
6 Push Press @ 115
7 Pistols (alternating)
8 Toes to bar
9 Wall Ball 20
10 Chest 2 bar pullups
11 Hand stand pushups
12 Front Squats @ 185 (no racks)

Chuck Finishing off "12 Days of Christmas" WOD

Coach Mike Finishing "End of the World" WOD

To finnish off todays post  I'll leave you guys with a page ripped out from the philosophical pages of  NoX Training crew member... Ulises Araiza (Unedited)

"How bad do you want it" by Ulises Araiza
While some people dream of doing great things, some people are working for their goal and doing everything possible to get there. You see it's easy to say you want something, it's easy to deceive people and make everyone around you believe that you want it but at the end of the day it's you vs you! the amount of work you put forth is the result you get out. Greatness is not achieved by hoping and dreaming its by your effort and actions. In any aspect of life  whether it be sports, education, or relationships; if you want something bad enough you'll stop making excuses and start living it. It's not an easy road and that's why many succumb to the adversities that arise. But breaking barriers, overcoming thresholds, and reaching new heights will make you stronger; mentally and physically. You can't wait for someone to be your motivation, you have to search within and mold yourself to be that person. life gets tough but you just have to be tougher. If you want it bad enough stop feeling sorry for yourself and start working for it. I stumbled upon an interview that I reference constantly. In this interview Will Smith was asked how he overcame his adversities and became as successful as he is. He  described a story in which his dad asked him and his brother to build a brick wall in their backyard. They were about 13 and 15 and they looked back at their dad and told him that it was impossible, that it would take them years to finish it. But nonetheless they began building, brick after brick, layer by layer. Hours, days, weeks, and months had gone by and they were still working to build this wall that they thought would never be finished. About half way through Will and his brother stepped back and looked at the wall and realized that they were almost done. They realized that they were looking at it the wrong way, instead of looking at the wall they should have broke it down and looked at the bricks before they mentally told themselves it wasn't possible. In life this happens to most of us, we tell ourselves NO before we break down the situation into reasonable proportions. For example if the goal was to build the wall, instead of looking at the entirety, setting small goals and reaching them will keep you motivated and keep you working harder because even if its only one step, you're still moving forward. And this was the Lesson their dad was trying to show them. Eventually they finished the wall. They stepped back and saw how far they come. Will Smith became successful because he had a dream a goal that he didn't wait for but went out and worked for. This can be applied to any goal you aspire to achieve. with dedication, determination, and discipline all is possible! One day you'll step back and see your wall coming together. Never give up and be the best YOU that you can be! How bad do you want it?