What is the weakness in your fitness armour?  We all know that the most important thing to your health and fitness is nutrition.  But lets say you have that in order and you are good there.  Then you know that you need to lift large loads quickly and do Constantly Varied Functional Movements at High Intensity.  So you are here at the INFERNO, or any of your other boxes from around the world, and you are in crushing workouts on a daily basis.  You feel strong, you feel flexible, you feel like you have lungs of power!  Then next part would be the maintenance part of your routine:  The icing of any pains you might have, the taking of fish oils to keep the inflammatory response down so your body can pay close attention to healing the muscles and tendons.  But the big one that I ALWAYS SEEM TO MESS UP..........SLEEP!!!!  Sleep is something that we need probably more than we even think.  Its not just about getting some rest.  Its about allowing your body to recharge and have the proper time to heal and make its self better. We NEED to get 8 hours of sleep!! (I'm talking to myself right now!!!)  Its been said that getting 6 hours of sleep a night, or less, is like smoking 2 packs of cigarettes.  This isn't to say you will get the direct effect of the smoke by not sleeping, but you will get the stressful reactions to the lack of sleep.  And these over time WILL hurt you and your performance.  So, yes there are some great videos on youtube and its always needed to see whats up on Facebook, but close the computer and go to sleep.  YOU WILL BENEFIT FROM IT!!

FOUNDATIONS CLASS THIS SUNDAY AT 9AM-12noon.  EMAIL OR SIGN UP AT THE GYM SO WE KNOW YOU WILL BE THERE.  WE NEED A MIN OF 5 PEOPLE TO RUN THE CLASS!!!!

REGISTER FOR YOUR CLASSES ON MINDBODY!!!!!  EVEN IF ITS YOUR FIRST ONE, WE HAVE THE FREE WORKOUT YOU CAN SIGN UP FOR ONLINE!!!!

FEEL THE BURN!!!!

_________________________ DSC_0089

"Bear CUB"

INFERNO Warm-up x 3

Complete the following:

.

4 Rounds:

400m Run

4 reps "Bear CUB" (155#, 105#)

8 reps Muscle-ups (Scale w Jumping MU's, Banded MU's, or Strict Chest to Bar Pull-ups)

*"Bear CUB": 1 rep= Hang Power Clean, Jerk bar behind head, Back Sqt, Jerk to Lock-out, Overhead Sqt, Jerk back to front rack, Front Squat, Back to Hang position.  Bar CAN NOT TOUCH THE GROUND!!!  If it does you owe 5 Reverse Burpees for each time it does IMMEDIATELY AFTER THE WORKOUT.

.

then...

.

Snatch

1-1-1-1-1-1

*Warm-up and start light for first 2 sets.  Big jump to about 80% of 1RM in round 3, then go up from there.

 

[youtube https://www.youtube.com/watch?v=WXEq3OeD68o]

.

Post to comments:

_________________________________________________