Speed versus Form is one of those lines we ride as CrossFitters EVERY day!  Since we are put on a clock, and because of the whole "competition between friends", and even the "Sport of fitness", there is a heavy emphasis put on speed.  The faster we go, the more work is done and the more power output there is.  However, going fast and not getting full range of motion IS NOT increasing anything but bad form and the chance for injury.  When the question was asked of Coach Glassman about which was more import, Speed or Form, his answer is "yes"!  Basically what this means is that BOTH ARE EQUALLY IMPORTANT!! We want you to go as fast as you can while keeping full range of motion.  Move your body to the end range of motion so that strength is developed for the entire range. Don't let yourself get short muscles.  This will cause less flexibility, and injury because you wont be able to move the way your body needs to.  Get the MAXIMUM out of EACH WORKOUT!!!!

NEXT WEEK WE WILL BE CHANGING OUR TUES/THURS MORNING CLASSES TO 6AM AND 715AM.  THIS MOVES THE CLASSES BACK 30 MINUTES AND HOPEFULLY THIS WORKS BETTER FOR OUR MEMBER'S WORK SCHEDULES!!  WE ALSO WILL BE ADDING THE 12 NOON CLASS ON FRIDAYS!!!!  MAKE A NOTE OF THIS!!!

CROSSFIT FOR HOPE JUNE 9TH!!!!  REGISTER AND START RAISING MONEY WITH THE INFERNO TEAM FOR THE CHILDREN OF THE ST. JUDE'S CHILDREN'S HOSPITAL!!!

FEEL THE BURN!!!!

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"3 Times a Lady"

INFERNO Warm-up x 3

Complete the following:

 

1) 1-3-5-7-9 reps

     Muscle-ups

     Squat Clean and Jerk

          *225#, 205#, 185#, 155#, 135#

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then.....

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2) Deadlifts

     30 reps for time (315#, 225#)

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then....

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3) Toes to Bar Tabata

     *8 rounds for time of 20 seconds max reps T2B and then 10 seconds rest.  Score with total reps

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GWOD........a little scaled version for muscle up with Carl Paoli

http://gymnasticswod.com/content/p00022a?size=medium

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