I was told by someone that  if something hurts you so bad when you do it, exercise wise, it MUST be bad for you.  This is also different from "no pain no gain".  Both are right and both are wrong.  Many times when we push to a new level, we experience some discomfort.  There may even be some lingering discomfort, but this is because our bodies aren't used to being pushed this far or hard.  Whenever we move to a new level in anything, it ends up being very taxing on the body.  You need to get used to doing it.  But this doesn't mean that its bad for you.  It actually is good for you!  Its forcing your body to adapt and change and grow.  This is what we want!!! However, if you are doing damage to your body by not getting enough rest, eating wrong, lifting incorrectly, working out too much, etc then when you get pains you need to switch from intensity to rehabilitation.  This doesn't mean you don't work the engine, it just means you take it easier on the injuries.  We don't want you to have pains.  Soreness is ok though:)

GET READY FOR FIGHT GONE BAD THIS SATURDAY !!!!!!

CROSSFIT GAMES ARE ON ESPN2 TONIGHT!!!!!!  8PM EST

FEEL THE BURN!!!!

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"Bear Days"

INFERNO Warm-up x 3

Complete the following:

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5 Rounds of 5 reps each round:

*1 rep consists of 1 Power Clean, 1 Front Squat, 1 Shoulder Press, put bar over your head and rest on your neck, 1 Back Squat, put bar back over your head and put the bar down. You do this 5 times without resting the bar on the ground.  It MUST be "touch and go" off the ground.  You can rest the bar anywhere on your body but not on the ground.  You must do a Power Clean and then stand before you go into the front squat.  You CAN go directly to the shoulder press out of the Front squat.  You must only do a shoulder press.  Push presses and push jerks dont count. You must lock out on the both Shoulder Presses!

**Object is to go as heavy as you can for these rounds.  Score by adding the rounds together and divide by 5.  If you fail on a weight then you cant add that weight in to your total but you still divide by 5.

***5 minute rest between rounds!!!  Keep track of your own times!

Bear Complex Video [wmv][mov]

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then...

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Max Double Unders in 5 minutes

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