So yesterday's wod was all about seeing how long you could stay in that anaerobic threshhold and crush your self in that 1 minute time frame. If some of you gave it everything you had during that minute, Awesome!!! If some of you held back because you didnt want to be too tired or you didnt want to feel the pain, Shame on you! This is the safe environment to do that. There should never be the fear of failing while you are in the INFERNO. We do not fail here ever! When you are here, you give it everything you have. Yes, some days will be much more successful than others but that doesnt mean you failed. The only time you fail is when you give up, dont try, or try to take the easy way out. That is unproductive and a waste of your time. Today will test you again but instead of only being 6 minutes of timed work, we will be doing as much work as we can in 16 minutes. The intensity here should be a bit lower than what you did on yesterdays. But this doesnt mean you go slow. What we need to do here is to limit the amount of rest on the transitions. So get in there!! Stay in the game! Dont walk away! Stay there and grind it out for 16 minutes!!!!! Lets do this!!!!!
Foundations Class will be happening this Saturday starting at 7am in the gym. If you are an unlimited member and need to talk this class, please email at firstname.lastname@example.org so that i know you are coming. This is a very important class and will help you in everything you do!!! See you there!
FEEL THE BURN!!!!!
"Again Faster WOD 6" [vimeo http://www.vimeo.com/16078242 w=400&h=224]
INFERNO Warm-up x 3
Complete AMRAP in 16 minutes:
8 reps Chest to Bar Pull-ups
8 reps Pistols (alt. 1-legged squats, 4 on each side)
8 reps Deadlift (185#, 135#)
Hand Stand Push-up Clock
*do 1 HSPU in min 1, 2 reps in the next minute, 3 in the next and continue until you are unable to complete the needed number of HSPUs in that min. You must get to a minimum of completing the 10th minute. If you do, then continue until you are not able to get the needed reps in and you are done. If you do not, take 1 minute rest and then you have three 1 min rounds of 70% of your highest completed round. (Ie, you do not complete the 8th min. Take 1 minute rest then you do 3 rounds of [70%x 7=4.9 or 5] 5 reps. Once you finsh these reps you are done. If you are unable to finish the reps in the minute then you must complete the total number of rep, 15 in this case, before you leave)
Post rounds of both to comments: