The smallest change in your form can give you huge benefits!!  I know it just seems like nit-picking on you when we "harass" you about foot placement, or knees tracking, or where your elbows are etc.  But when we have the same incorrect movement occur over and over, bad things will happen.  First off, you will not be able to achieve the weights, reps or times you want because inefficiency breeds decreased power output.  But more importantly, you will get hurt.  Maybe not right then, but if you are moving wrong then your body will have to compensate in another area to make up for that movement fault.  We some members that are having a hard time driving their knees out when they are squatting.  We have even had some damage to ones knee because of this repetitive incorrect movement.  We do the best we can to get on top of all of you but it also takes some self awareness to feel these.  Be as receptive as you can when your coach gives you corrections.  They are to make you the best you can be and to keep you as injury free as possible.  Remember if you are moving right, then you wont get hurt!  Keep pushing!!

TOMORROW WE WILL BE HOSTING THE 12.4 SECTIONAL OPEN EVENT AT THE INFERNO AT 1PM-3PM.  THIS WILL BE FREE FOR MEMBERS AND ONLY $10 FOR NON MEMBERS WHO NEED TO HAVE THEIR SCORE VALIDATED.  GET READY TO CRUSH!!

YOU HAVE BEEN DOING PRETTY GOOD SIGNING UP ON MINDBODY BUT WE NEED THE REST OF YOU TO DO IT!  ITS NOT HARD AND ONLY TAKES SECONDS!!!!  REGISTER FOR YOUR CLASS!!!!

FEEL THE BURN!!!!

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"Give me 5!"

INFERNO Warm-up x 3

Complete the following:

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5 Rounds:

     10 reps Ring Dips

     10 reps Dumbbell Hang Squat Clean (50#, 35#)

     2 Rope Climbs

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then.....

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5 Rounds:

      Max Distance Handstand Walk (or Handstand Hold)

      Hanging "L" Sit

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MWOD......save it for the muscle ups and floss those pieces

 

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

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