So I'm up here at this Water Rescue seminar where we are rolling out some new water rescue classes for my fire department, CALFIRE.  I have been part of this group now for 6 years and every year I have been doing some crossfit workouts or starting the box, or preparing for the Regionals or whatever.  The crazy thing is that it went from no one knowing what the hell I was doing or what Crossfit was, to them knowing that I was doing some crazy workouts, to them hearing about someone they knew that knew someone that did it, to now where there are others here that belong to other gyms, or they do it at their fire station, etc!  Its ALL OVER NOW!!!!  I cant believe how wide spread it is getting but what a ride it has been getting here.  This IS the workout that everyone should be doing.  This IS the workout that will produce the most fit people.  This IS the best program to get everyone the most functional they can become.  Man i love this stuff!!!



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"MMM  Tasty Viddles!"

Inferno Warm-up X3

Complete the Following:


Death by Any Clean and Jerk (155#, 105#)

     *do 1 rep the first minute, 2 reps the second minute, 3 the 3rd etc, until you cant complete the desired reps in the round.  Do this for max time of 15 minutes. If you are able to get through the 10th round then you are done at whatever round you fail in.  If you finish below that then you must continue through the completion of the 10th minute at 70% of your highest completed round.  IE if you fail on the 7th round then you must continue to do 70% of your highest completed round (6x.7=4.2 or 4 reps each minute through the 10th minute)




Barbell Turkish Get-ups

     *Work to a 1RM max for each arm


MWOD.....Make sure your knee tracks correctly on climbing stairs and doing your jerks!!!.


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