To be a good all around athlete you need to have strength.  If your body is used to doing light weight all the time, even if you are doing it at high intensity, then you will never get past those plateaus and you will become stagnant.  Strength is a key component to the Crossfit formula.  That formula is "moving LARGE loads, long distances, quickly".  To move large loads you need to train with large loads.  Many people get very scared when it comes to moving heavy weights.  But if you have been training your body to move correctly and making sure that the muscle memory for those moves is there then the chance of getting hurt will diminish.  The reason you hurt yourself when you workout is because you get out of position or because you get lazy and your form falters.  This is why it is so important to concentrate on perfect movement during the warm-ups.  Full Range of Motion, keeping core tight, staying on your heels, keeping your chest up, not going limp at the bottom of a squat, not letting your belly sag when you are doing a push-up, keeping your hips underneath you when you are doing an overhead press.  These are all important things that will help you when you get heavy and when you get tired.  So put some weight on there and move those large loads far and do it fast. Then you will see the changes!!!!!

FEEL THE BURN!!!!

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"Strength This"

INFERNO Warm-up x 3

Complete the following:

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Tabata Strength

* you will have 4 stations, doesnt matter the order you do them.  The trainer will put you in your respected places and have you make your way around.  Do 8 sets of 20 secs on and 10 secs off for each movement then you have the 10 sec rest on the last round to move to the next station and hit it

Back Squats (135#, 95#) off rack

Kettle Bell Swing (53#, 35#)

Hand Stand Push-ups

Thrusters (95#, 65#)

*make sure your weights are ready before you start!!

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then...

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Rope Climbs

5 ascents or 15 "pulling self up w rope"

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