Biases. In Crossfit programming, people will choose biases in which they want to improve on or attain a higher level of ability.  You have seen the Crossfit Endurance bias, the strength bias, the gymnastic bias, the football bias.  I think that all of these are great. However, I do feel that if you aren't getting these things in your normal crossfit routine then you are missing the boat with crossfit.  Crossfit is supposed to be the best of everything that is out there.  And when you train with all of these different modalities and train regimens, you end up being pretty damn good at all of them.  Basically you now can do everything well.  What I hate to see is when an athlete feels that they are lacking something and then they do whatever they can to improve it but at the demise of the things they are good at.  I don't think "the "see-saw-ness" of training has to be that dramatic.  You can get stronger without getting slower.  You can get better endurance without losing your strength.  It will be a slower progression but it can work if you just concentrate on those needed biases rather than neglecting the good things you have.  Remember, if you want to be the best at one particular thing, then you need to train for that.  But if you want to be good at everything, then you need to train this way, with coaches that understand the programming and what the workouts will do for you.  Whats our bias?  CROSSFIT BIAS!!!

FOUNDATIONS CLASS WILL BE THIS SUNDAY AT 9AM.  THIS IS A REQUIRED CLASS FOR ALL OF OUR UNLIMITED MEMBERS.  WE HAVE MANY MANY NEW PEOPLE HERE NOW SO PLEASE EMAIL HERE OR PUT YOUR NAME ON THE BOARD.  WE NEED TO HAVE AT LEAST 5 TO RUN THE CLASS!!!!

FEEL THE BURN!!!!

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"Gun Powder"

INFERNO Warm-up x 3

Complete the following:

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5 Rounds: (15min time limit)

6 reps Any Clean and Jerk (155#, 105)

12 reps Chest to Bar Pull-ups

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then...

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Front Squat

Find 1RM in 5 minutes, then every minute on the minute for 10 minutes, do 2 reps of 65%of 1RM.  Go for SPEED!

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