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” 10 Finally, be strong in the Lord and in the strength of his might.11 Put on the whole armor of God, that you may be able to stand against the schemes of the devil. 12 For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.” (Ephesians 6:10-12, ESV)

Super proud of our team tonight completing 13.3. It’s interesting that we were slow on the wall balls.  At least slower than I thought we might be. What we found is that no matter how good your strategy is if you don’t stick to it or are not willing to adapt doing the work out your strategy is meaningless. Check out Jason Khalipa’s words on that exact point.

“So 13.3 is finished for me. I scored 8 reps better than last year with a score of 305. Overall I am happy, wish I would have done just a tad better. Who wouldn’t? Everyone always wants to do better…right?
Quick Note:
Don’t become obsessed with your game plan. Having a game plan is a great idea. However if you become too strict on it, it never works. You always need to allow yourself an opportunity to switch things up on the fly. Some people say you should do “x.” Well hell they don’t know how I feel after 150 wall balls….I don’t even know that. As a result….have a big goal “beat my last score” and then have smaller goals built in. An example would be: finish karen in under 6 minutes or get 1 muscle up. This way even if you don’t beat your previous score or accomplish your big goal, you can still walk away feeling as if you accomplished something. 
to summarize….allow yourself the ability to switch things up on the fly….listen to your body. Ultimately if you ever want to compete at the CrossFit Games you need to learn how to do this. Unfortunately we don’t have a week to analyze a workout, you probably have 10 minutes.”
The key is being able to adapt. If the wallballs are easier than you thought then do more of them consecutively then you planned on. If you hit your first set of muscle ups and mentally prepared to stop at 5 reps but your body is good for more then don’t break your muscle ups where you planned. Keep on trucking. Adaptation is the name of the game especially in a workout that you never attempted or practice before.
I celebrated completing 13.3 today (surviving 13.3) with a pretty sweet concert. I know this is outside the realm of weightlifting and or CrossFit but wanted to promote this awesome album.  Isaac Wimberley (fellow Crossfitter who has lost over 100lbs) threw together a album that is both creative and moving. “Raging Strong” is the name of the album and you should all check it out.