I'm so sore!!!!  I cant workout!!!  I shouldn't workout!!!  WRONG!!!  We have all had those days where the workout from the day or days before left us with sore legs, sore pecs, sore shoulders, etc.  Especially if you are new to CrossFit, you will be feeling some aches that you haven't felt before.  First there are 2 kinds of pain: 1) Injury, and 2) Owies.  Injury comes from tears, strains, tweaks pulls, etc.  Owies are sorenesses from use.  Maybe you blasted your legs or "Angie" got to you.  If you have an injury, you need to treat it as such.  Rest it and attack the inflammation immediately.  Don't wait forever to get back to it but take the first 2 days and reduce that inflammation then start to move it again, restoring that range of motion.  If its an owie, you need to workout to loosen up those muscles.  Don't take time off waiting for the pain to go away. You need to get in there, stretch, and use those muscles.  Now if you have regular soreness like this, workout to at least a 70% intensity range to experience EIA (Exercise Induced Analgesia).  When this occurs endorphins will be released, body temperature increases and circulation increases all which reduce pain and finally, the intense activity will take your mind off of the sore muscles and concentrate on the movements at hand.  So get in there, stretch out, warm-up, and hit it hard.  Your muscles will appreciate it!!

WE WILL HAVE THE OPEN EVENT THIS SATURDAY FOR ALL INFERNO MEMBERS AS WELL AS ANYONE WHO NEEDS TO HAVE THEIR EVENT VALIDATED!!!  WITH OVER 55,000 PEOPLE INVOLVED WORLDWIDE, WE WELCOME EVERYONE TO GET YOURS DONE WITH US.  1PM-3PM ON SATURDAY!! SEE YOU THERE!!!!

FOUNDATIONS CLASS THIS SUNDAY AT 9AM-12PM!!  EMAIL IF YOU WILL BE HERE!!  WE NEED A MINIMUM OF 5 TO RUN THE CLASS!!!

FEEL THE BURN!!!

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"I am a Champion!"

INFERNO Warm-up x 3

Complete the following:

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3 Rounds:

     40 reps Double Unders

     20 reps Pull-ups

     10 reps (total) Single Arm Kettle Bell Thruster (53#, 35#)

..Rest 3 minutes...

2 Rounds of above

..Rest 2 minutes...

1 Round of above

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then....

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Any Clean and Jerk

     *warm-up, 1-1-1-1

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MWOD.....So how does your back feel after yesterday? Lets check your range of motion

[youtube https://www.youtube.com/watch?v=CcIaR2IFmAE]

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