NO REP!!!!  The absolute worst thing to hear when you are doing a workout!  Why is it so bad?  How can you be so tired, hear those words and then somehow feel like you have enough power left to grab your judge by the face and launch them through the brick wall?  This no rep thing is nothing more than a complete mind-F@#k.  There is no reason to get so screwed up when you hear the no rep.  First off, the reason you are getting called on a no rep is that you are not going to Full Range of Motion on a movement.  If they say no rep because you aren't going low enough, then you better go lower next time.  Go to full range and you wont have to worry about this.  Second, you need to be able to strengthen your mind to not let little things bother you or disrupt your movement.  If you hear no rep, then you need to continue your movement just as if you got the last rep.  If you think about it, if you stop, if you get pissed, if you do anything other than stay calm and continue moving then you are failing yourself.  Keep your mind strong!!  See how long you can stay in the game!  We are going to try a little test....the trainers will be coming around and "no rep" you!!!!  This whole week we will be doing it.  It will continue and randomly occur over the next couple months.  We want your mind to be as strong as your body.  Lets see what happens!!!

MAKE SURE YOU SIGN UP ON MINDBODY!!!!  THE CLASSES LATELY HAVE BEEN PACKED AND WE WILL HAVE TO ASK YOU TO LEAVE IF YOU DIDN'T REGISTER YOURSELF FOR THE CLASS!!!!! IT ONLY TAKES A SECOND AND YOU CAN REGISTER FOR THE WHOLE WEEK.  BUT IF YOU CANT SIGN UP THEN WE NEED YOU TO CANCEL AS WELL!!!

FEEL THE BURN!!!!

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"No REP!"

INFERNO Warm-up x 3

Complete the following:

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50-40-30-20-10 reps

     Kettle Bell Swings (53#, 35#)

     Anchored Feet Sit-ups

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then.....

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Thruster

     1-1-1-1-1-1

     *the object here is to get s heavy as you can with the thruster.  Warm-up and then get at least 6 sets of a 1 rep and see where you can get.  NO JERKING!!!!!

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MWOD......a little love for your lower back and a GOOD explaination of a PROPER sumo deadlift high pull!!!!  (its not the dumbest crossfit move ever)

[youtube https://www.youtube.com/watch?v=aJJ_hhT3AAU]

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