Workout of the Day:
Rounds of 21-18-15-12-9-6-3 for time of:
Kettlebell Swings (as heavy as you would like)
Box Jumps (as high as you can handle)
Push-ups

CrossFit Kid Simon demonstrates the perfect push-up. Join Simon and the rest of the CrossFit Kids group on Tuesdays and Thursdays at 5:00 p.m.

The Value of Hard Work
Written by Mike Hom 

How many times have you asked yourself during a WOD, “Why do I do this to myself”?  The question has traveled through my head many times.  Some of the stuff we do really does beg the question.  After some reflection, I’ve boiled down three possible factors to help answer the question.  
First, working hard builds character.  I look at training as a self-imposed task of extreme difficulty.  A workout is as hard as you make it.  You want to get a first-rate time?  Then you better go hard.  You prostrate yourself to a sense of risk that, give your level of effort, you will receive a very tangible reward that is a direct reflection of your invested effort.  
Second, working hard builds integrity.   Going hard at maximum intensity increases the probability that your movement will be less than ideal.  The key is to ensure that you are always actively pursuing virtuosity – the ability to perform the common uncommonly well.  (This is a well-respected, but too often neglected CrossFit standard of excellence.)  The ability to focus your efforts on virtuosity while constantly pressing the threshold for maximum intensity creates mindfulness that carries into all aspects of life.  Achievement of a result might be the goal, but the achievement is nullified if you cheated to get the result.
Third, working hard builds confidence.  The positive feeling of accomplishing a difficult task changes how one views him or herself.  CrossFit helps individuals develop confidence by setting before them tasks that, once impossible, are conquered through consistent effort and learning.
So the next time you ask yourself why you do this, remember that it is not just about the workout.  If you can fight through some insane workout with 110% effort while maintaining your focus on doing things the right way (i.e., taking no shortcuts), chances are you’re the kind of person that is going to do the same thing in every other aspect of your life.  And that is one of the reasons I am proud to be a member of this community.