You Get Out What You Put In

Maybe one of the most important ideas to understand in CrossFit and training in general, is "you get out what you put in".  A book could be written on why this is the case, but if I may, I'll share a few examples...
1 - Responsibility.  No one is going to do the work for you.  You receive benefits in training equal and opposite to the amount you are willing to put in.  You have to show up and do the work.  This may be hard at times, but when you show up and put the work in, you are not only rewarded on a physical and physiological level, but you are also empowered psychologically and emotionally as well.
1a - Recovery - you get out what you put in also means you have choice.  You are never required to go heavy, fast, or slow for that matter.  It is the responsibility of each individual (with the help of a trainer of course) to choose if intensity is or is not the right decision.  Taking it easy in class can be a challenge, but if your body is not in the appropriate state to go heavy or PR Fran, there's no shame in putting a little less effort in so that you don't receive in return an intense stimulus your body doesn't want. 
2 - Movements - The rower, assault bike and prowler (hence post on workout today) are so ready to give back exactly what you put into them.  They will always meet you right where you're at no matter what.  Push harder, they will push harder back.  What a friend!  Always willing to give you back exactly what you're putting in.

Leah and Amanda were going hard this morning - receiving all the rewards of hard work our mechanical friends have to offer.

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Workout:

2 rounds of:
1 minute AMRAP of:
assault bike
rest for 3 min
2 rounds of:
1 minute AMRAP of:
prowler push [high handle down/low handle back]
rest for 3 min
2 rounds of:
1 minute AMRAP of:
max calorie row
rest for 3 min
2 rounds of:
1 minute AMRAP of:
maneater at 40/30 lb [power clean]
rest for 3 min