Strength.  People (especially women) think that strength is bad because 1) you will get hurt getting stronger, 2) it will make EVERY woman look like a Bulgarian Shot Putter (no offense given), 3) you can get stronger by running or doing VERY light weight a bunch of times, 4) will make women look like guys, and 5) isn't as important as "Cardio".  Strength is the essence of a good athlete.  In fact, I'll go as far as to say that there aren't any great athletes out there that don't have strength.  In the fitness world we use weights to build strength.  The object is to lift weights more so that you are able to increase the contractile power of the muscle fibers enabling you to lift more weight.  This CAN ONLY happen if you are moving weight.  Body weight movements for high reps will only help you with endurance of those muscles.  Sure there is some strength but not like the explosive power, "I've got to get out of here or I'll die", "I need to pick this person up or they will die", etc.  Lifting weights will NOT make women look like men either.  To look like a man, you need to have the hormones of a man and you need to eat like a horse!  Natalie Burgner is a 130# Olympic lifter who is a cute little thing and she can front squat 315#, clean and jerk 250#, and snatch 210#.  If you saw her you would just think she is an athletic girl, but still very cute and girlie. There is no way to prepare your body to lift 250 pounds by only lifting 130.  Use the proper techniques and gain efficiency and you will move more weight.  This will translate to more strength.  Put that strength into a metabolic workout and now you are a machine!  Sleek, strong, fast, and damn sexy;)

We are going to be staring a new Foundations Class starting next month.  It will be called the On-Ramp Class.   This class will teach you the 9 basic moves in CrossFit but will also give you time on pull-ups, muscle-ups, Kettle Bell Swings and Double Unders.  Stay tuned to the website for more info!!  

FEEL THE BURN!!!! 

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"Love my Plate!"

INFERNO Warm-up x 3

Complete the following:

 

3 Rounds:

     10 reps Thrusters (45#, 25# bumper)

     10 reps Burpess w 1' jump (w bumper)

     10 reps Overhead Walking Lunges (1 reps is rt and lt leg)

     10 reps Hand Release Push up (bumper is placed on the shoulder blades)

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then.....

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Muscle-ups

      30 reps for time

           *sub with banded muscle-ups or jumping muscle-ups

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MWOD........hmmmm  so try this if you are getting hung up in the shoulders when you are overhead!
[youtube https://www.youtube.com/watch?v=bMLafrHPIPA]

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