Had a great Foundations Class yesterday with 9 new members who are well on their way to better performance, better functionality and big improvements in their movements.  I made a comment in the class about why we don't have mirrors in the gym and why we do the same warm-ups each and everyday.  If Crossfit is about real world functionality, then you must be able to feel when you are in the correct position, or not, when you move.  We have you squat, press, pull-up, etc so that you are able to feel your body do what it does.  Do you lean to far forward, are you collapsing at the bottom of your squat, what is your hand placement on the press, etc, etc?  Our warm up is made so you have to think about each rep you do because here is where you perfect your movement.  We want it to be muscle memory so when you are tired and your brain is fuzzy, you body will perform correctly.  We don't want you to rely on looking at a mirror at your body to see if you are in the correct position because in real life, you do not have this option.  You need to feel it and then go.  So everyday you do your warm up, think about those movements.  Constantly practice and perfect them.  Make your muscle memory perfect!!

OCTOBER 2, WE WILL START OUR 3RD CROSSFIT INFERNO PALEO CHALLENGE!!!!!!  STAY TUNED FOR DETAILS!!!

FEEL THE BURN!!!!

 

_________________________ Chickenlegimages

"Any Means NESSAsary"

INFERNO Warm-up x 3

Complete the following:

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50 reps Front Squats (65#, 45#)

50 reps Push Press (65#, 45#)

50 reps Back Squat (65#, 45#)

50 reps Overhead Squats (65#, 45#)

50 reps Thruster (65#, 45#)

*30 secs rest MAX allowed between each different movement

***5 Burpee penalty for ANY rest greater than 10 seconds or for dropping the bar.  If you have penalties, you must finsih your burpees before the time stops.

* (25 minute time limit)

.

then...

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Row

*1000m for time

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