The 2012 Reebok CrossFit SoCal Regionals are finally finished and even though I didnt end up on the podium, I am still extremely happy about how I did overall.  There were some pretty great moments too:  winning the opening event, beating Rich Froning (the current fittest man in the world) in the the Diane workout, being in first place going into day 2, power snatching 215, and being able to come back in the third day with a shredded hand and blistering heat to achieve my highest standing to date at the regionals in 5th place.  Its easy to get bummed about not achieving  my goal, but it is easy to clear that away with all the good things that happened and all the great comments I got from people in the CrossFit community, and more importantly, my Inferno Family.  Thank you so much for those of you who trekked down to Pomona to watch our team and me give everything we have out there.  It really means more that I could ever write down to be out there and hear YOUR people cheering for you.  One of the best feelings in the world!!  Thank you from the bottom of my heart and also thank you for all the text messages and facebooks comments too!!! :)

WE WILL NOT HAVE THE 630AM MONDAY AND WEDNESDAY CLASS.  WE JUST DIDNT HAVE ENOUGH INTEREST IN IT.  SORRY FOR THOSE THAT WERE HOPING FOR IT.  THIS WEEK WILL BE THE NORMAL TIME SCHEDULES AND WE WILL TRY SOME THING NEW NEXT WEEK.

FEEL THE BURN!!!!

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"Completed!"

Inferno Warm-up X3

Complete the Following:

 

4 Rounds:

     21 reps Kettle Bell Swing (53#, 35#)

     21 reps Toes to Bar

     14 reps Deadlift (255#, 165#)

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then.....

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Overhead Squat

     3-3-3-3

     *Warm up and then go as heavy as you can with these and increase each round.  Once you have it overhead, descend with a 3 count, hold for a 5 count, explode up, and IMMEDIATELY go into the next rep.  Dont stop at the top to rest.  This will be more difficult that your regular overhead so see how it feels on the warm up part.

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MWOD.....a crazy little step up for doing stuff overhead

[youtube https://www.youtube.com/watch?v=gRJG78k-9FY]

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