Well I did to myself over the weekend.  I didn't follow my normal patterns for getting ready to hit a WOD.  I got excited watching everyone, I was yelling and screaming the times, I was getting amped on the energy!!  But then what happened was I didn't think about the workout correctly.  I DID NOT PACE APPROPRIATELY!!!!  I really figured I had enough rest, but I wanted to be in with the big boys so I needed to get moving!  Well I found out the hard way that that is NOT the way to accomplish what I wanted to accomplish.  I needed to relax and give myself enough rest so that I could be consistent through the workout.  So I went in yesterday, tried it again and really slowed down.  I was about 40 seconds slower in the first set of 30, and about a minute slower in the second 30.  This allowed me enough juice in the tank to hit 8 sets of 3 reps in the my 165# weight.  It felt WAY easier than it did the day before.  Just a helpful lesson learned the hard way!  Don't just be a strong and fast athlete. You must also be a SMART athlete!

We are thinking about doing the next OPEN workout up at the NORTHERN INFERNO on Saturday.  We will still have the make-up days on Thursdays at the respective boxes, but Saturday we will go north.  We still need to see what the workout will be so stay tuned!!

YOU MUST SIGN UP FOR YOUR CLASSES!!!!!  OUR CLASSES HAVE BEEN GETTING FULL AND WE WILL HAVE TO TELL YOU THAT YOU CANT WORKOUT IF WE ARE FULL AND YOU DIDN'T SIGN UP!!!  DON'T FORGET!!!

FEEL THE BURN!!!!

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"Pacing"

INFERNO Warm-up x 3

Complete the following:

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AMRAP in 20 minutes:

     3 reps Thrusters (135#, 95#)

     6 reps Hang Squat Clean (135#, 95#)

     9 reps Deadlift (135#, 95#)

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then.....

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Push Press

     3-3-3-3-3

     *Warm up first then your 1st set should be around 75% of your 1RM.  Jump up after that.

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MWOD......This has to with AFTER your workout.  Do you cool down?  Its IMPORTANT!!!!  Check it!

[youtube https://www.youtube.com/watch?v=5XsOb86izvA]

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