Now that the Games competition season is over for our members, its time to take a good look at ourselves and fix whatever weaknesses we had this year.  Many times when someone has a weakness they will set one of their goals as an individual accomplishment in that weakness.  For example, we had Deadlifts and Box Jumps in the Regional workouts.  So if the Deadlift was rough or scary for them, then you might see them put "400# Deadlift by XXXX month".  Not that deadlifting 400#s isn't a great goal, but what is the weakness?  Is it just strength, is it a core issue, is it bad form in the back from the ground, is it a grip issue, etc.  There are so many things that may cause the deadlift to be tough.  The way to fix this deadlift issue is not to just do more deadlifts; its to work all the parts of the deadlift in other forms.  This means to do deadlifts on a box, to do box-squats, to do grip work, to do straight leg deadlifts, to do Zurker Squats, to do atlas stones, etc.  What im saying is that we will still be doing constantly varied workouts daily, but there will always be an aspect of your weakness that you can address while in the daily wod.  So take a step back, take a good look at what you need to fix, take a deep breath and then lets hit it!!!

A little more love from our local news:)

FOUNDATIONS CLASS WILL BE HELD THIS SUNDAY STARTING AT 8AM!!! BRING YOUR WORKOUT CLOTHES AND PREPARE TO GET VERY SPECIFIC INSTRUCTION ON THE 9 BASIC MOVES IN CROSSFIT AND INFERNO TRAINING!!!  EMAIL OR SIGN UP AT THE GYM SO WE KNOW YOU WILL BE THERE!!!

FEEL THE BURN!!!

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"Shwaggin Hips!"

INFERNO Warm-up x 3

Complete the following:

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Power Snatch (135#, 95#)

5 reps every minute on the minute for 10 minutes

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then...

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4 rounds

10 reps Knees Jumps

**start on ground in a kneeling position with your shins flat on the ground, then open your hips hard and fast so that you are able to jump into the air and land on your feet)

200m Sprint

15 reps Sumo Deadlift High Pull (95#, 65#)

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