How strong are you?  Many people know of crossfit and the insane circuits that we do.  We will have you running around, doing cleans, push presses, ring dips etc.  Everyone knows these are hard and they are!  But how do you get better at these metabolic conditioning workouts?  Do I just keep doing more of them?  Nope!  You NEED to get stronger!!!  The stronger you are, the more weight you can move, OR the faster you can move lighter weight!!!  Now I'm not say you should stop the met-con workouts all together.  But when there is a strength component to the WOD (like there is today or any time you see a max weight for 5 reps, 3 reps, or 1 rep) then the whole point of that is to move AS MUCH WEIGHT AS YOU POSSIBLY CAN!  If the workout calls for 4 sets of 5 reps, then you warm-up with some lighter weights, then the first set you will be up there so that your body is used to some heavy weight, then the rest of them are supposed to be basically maximal efforts.  This means you would not be able to a 6th rep, and you are fighting for number 4 and 5.  This is where you develop the strength.  If you blow through these and don't feel spent, then you didn't go heavy and you didn't do it right.  So get that weight on there!!!  Build that strength and get the gains from more strength: more tone, more muscles, less fat, more power, faster moving, burning more calories and just looking DAMN SEXY!!!!

So it looks like we will be doing our Holiday Party at the downstairs of the Downtown Brew in SLO on December the 18th.  Stay tuned for more info on prices for dinners and times, etc!

FEEL THE BURN!!!!!

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"Easy as ABC"

INFERNO Warm-up x 3

Complete the following:

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a)  Double Unders

*Max reps in 3 minutes

then immediatly after the 3 minutes do Max Number of Pull-ups without letting go of the bar.  If you are using Bands, then your number stops when you are not able to keep a normal cadence.  If you rest then you are done.

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then...

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b)  Overhead Squats

5-5-5-5

*The point is to be up around 85% at round 2 and increase from there.  Take it from the rack

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then...

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c)  AMRAP in 9 minutes:

7 reps Deadlift (275#, 185#)

15 reps Broad Jump (8', 6')

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