How do you attack your weaknesses?  First, you need to know what they are.  Sometimes there is quiet a bit of stuff that you need to fix so the best option is to prioritize them.  It may not be the best choice to go for the "muscle-up" first.  Maybe you are needing some strength first or you need to work on a better pull-up.  Muscle-ups don't come around all the time but we do do a bunch of weightlifting.  Are your hips opening up all the way?  Is your squat set up right?  There are so many possibilities.  Be smart about it.  Fix the biggest issues first.  Dont get frustrated.  Fixing these things can take time.  But when you fix it you will see instant and huge gains in your performance.  Ask your coaches for help if you cant figure out which on to do first.

MO'Vember countdown....4 days....pick a new stache right before you go clean.  1 whole day of a new stache!....I'm going for the manliest one of all.....the Magnum PI!!

[youtube https://www.youtube.com/watch?v=qubEHA1xeMw]

CROSSFIT NORTHERN INFERNO IS DAYS AWAY FROM EXPLODING ON THE SCENE IN THE NORTH COUNTY!!!  ARE YOU READY TO SEE WHAT FITNESS IS ALL ABOUT??  COME SEE WHAT TRUE CROSSFIT TRAINING IS AND HOW IT REALLY WORKS!!  FOR MORE INFO CHECK THE WEBSITE OR EMAIL!!!

BURPEE CHALLENGE:  16 Burpees

FEEL THE BURN!!!

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"Mo' tabata"

INFERNO Warm-up x 3

Complete the following:

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Double Tabata:

     Power Cleans (155#, 105#)

     Double Unders (or Tuck Jumps)

*8 rounds of 20 secs as many reps as possible w the cleans, 10 sec rest, 20 secs double unders, 10 sec rest.  Total time is 8 minutes

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then...

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For Time: 1000m Row then Weighted Walk (135#, 95#)

     *Do the row then immediately pick up the bar and start walking.  Everytime to drop the bar, you own 10 burpees.... dont drop it:).

.

MWOD.....Hows the internal rotation doing??

[youtube https://www.youtube.com/watch?v=U4d7fsz3g7s]

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