CONGRATS TO OUR REGIONAL AFFILIATE TEAM!!!!  I FEEL THAT WE HAVE PUT TOGETHER A VERY GOOD GROUP OF ATHLETES THAT WILL REPRESENT OUR GYM WELL AGAINST THE REST OF THE SOUTHERN CALIFORNIA REGION!!!

INFERNO REGIONAL TEAM: Curtis Fortune, Danica Boyle, Wes Piatt, Sarah Cockerham, Josh Snider, Jamie Samano, Jess Gilkey and Dawn Ross!

Intensity is more important than Volume!!!!!!!  The reason I say this is two fold: 1) If you do a bunch of work but the intensity is low, then your body is ONLY ready to go at that lower intensity.  So 3, 4, or 5 workouts in a day don't make any sense if you are just moving through the workouts.  Being tired doesn't mean that you are HAMMERING.  You should be "broke off" after each workout no matter how long or how short.  Then you are prepared to battle at that intensity.  2) When we make our biggest gains is when we are pushing hard on the WODS.  It doesn't matter if its a true Met-Con or even a Strength based WOD.  When we Intensely workout, we have a Neuro-Endocrine response in your body and your body forces changes so that you can get to some sort of equilibrium.  This change means GAINS!!!!  So when you get a workout that looks hard, HAMMER it.  If you get one that looks easy, HAMMER it.  Basically, anytime and every time you are in here, HAMMER it!  If you get a WOD like the one on Monday, don't let yourself think "that's hard so ill just kinda do what I can".  Grab that weight and get moving!  Just keep thinking......HAMMER IT!!!!

FEEL THE BURN!!!!!

_________________________ 300-The-Movie-Prepare-For-Glory-iPhone-Wallpaper-Download

"3 Hundo"

INFERNO Warm-up x 3

Complete the following:

.

"300"

25 reps Pull-ups

50 reps Deadlift (135#, 95#)

50 reps Push-ups

50 reps Box Jumps (24", 20")

50 reps Floor Swipes (touching the left and right side equals 1 reps)

50 reps (25 each arm) Kettle Bell Single Arm Clean and Press (53#, 35#)

25 reps Pull-ups

.

then...

.

Front Squats (70% of 1 RM)

3-3-3-3

*Warmup first then your first set will be at 80% of your 1RM.  All 5 set will be done at this weight. 

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