How do you chart how you are doing?  Do you know if you are improving?  How do you show that you are?  All of our unlimited members are given a log book for them to write down the date, the WOD, what they did on the workout, their times and weights, and if they scaled anything.  They also should be writing down how they felt during the workout.  Were they were weak on something or do they have some self coaching comments.  "But Bill, I'm so tired after the WOD and my arms are shaking.  I just don't have the time or the desire to write all that!"  Well what you have to remember is that if you want to improve then you have to be able to look at the "road map".  Your road map is your log book.  Currently, you can set up your book anyway you want.  However the more info you put in it, then the more data you have to compute and see what you are doing.  It makes you responsible for what you just did.  If you find yourself forgetting to write your workouts down, ask yourself this one question......."How do you know if you are getting better".  Crossfit training is based on empirical evidence.  How much work is done, how much power is generated.  Its in your log book where these answers go.  Make the writing in your log book an important part of your day after the wod as well as just before you go so you know how you did the day before.

We have a sweat shirt order being filled up at the gym.  So if you want one, get your name up there!!

FEEL THE BURN!!!!!

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"Keep up!"

INFERNO Warm-up x 3

Complete the following each minute for 30 minutes:

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5 rep Burpees

3 rep Deadlifts (185#, 125#)

1 rep Power Clean and Jerks (185#, 125#)

*on minute 10, 20, and 30 do max sit-ups for that minute.  Score the WOD by the number of situps you complete minus the wall-balls.  If you miss a normal round or unable to finish a particular round in the minute, you will owe 20 Wall Balls per missed round after the workout is complete. 

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How far can you walk on your hands?....and I mean in a Hand Stand.

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