People always ask how many times they should do these crazy workouts a week.  There has been much discussion about the numbers.  You will hear 3 on and 1 off.  You will hear 5 on and 2 off.  You will hear 3 on 1 off 2 on 1 off.  The main idea was that if you were absolutely EMPTYING the tank each and every time you worked out, then you would need to rest both physically and mentally so that you could get back to it again and hit it hard.  However, the idea of the "off" day has been messed up.  When we rest, it doesn't mean that you don't do any physical activity.  It means that you do another sport, or activity other than CrossFit.  When we talk about world class fitness, part of that is trying new sports and doing those other activities that you enjoy, or that you get to test your new found skills with.  So don't think of your off days as resting.  Try to use them to have fun and do other things.  We are meant to be moving.  We are not sedentary creatures.  So get out there and have some fun!!!!

FEEL THE BURN!!!

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"Gettin Muzzles!"

INFERNO Warm-up x 3

Complete the following:

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Back Squats

3 (60%1RM)-3 (70%1RM)- 3(80%1RM)- 3(90%1RM).

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then...

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10 reps Muscle-up

50 reps Double Unders

8 reps Muscle-ups

50 reps Double Unders

6 reps Muscle-us

50 reps Double Unders

4 reps Muscle-ups

50 reps Double Unders

2 reps Muscle-ups

50 reps Double Unders

*Sub for Muscle-up is jumping muscle-up or 3 pull-ups and 3 dips,

*Sub for Double Unders is 3:1 singles

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