Why dont we have any scales in the box?  I mean how can I tell if I am losing weight if I cant step on a scale?  If I'm not losing weight then the workout program isnt working right?  Wrong!  As your coach, I DONT GIVE A SH#T about what the number says!!!!  Being a wrestler my whole life, I can lose weight or get you to lose a ton of weight so that you can stand on the scale and see that those extra ten pounds are gone....at least for a day or two.  But I will promise you that if you are chasing numbers then you will end up doing WRONG things to get there.  One of those things is NOT EATING!!!  Better body composition is not just calories in and calories out.  Changing your comp takes some time and dedication to do the right things.  First you NEED to eat the right foods.  This doesn't mean you should gorge yourself to beyond stuffed every meal.  But if you are hungry then eat and eat the paleo way with meat and good fats.  Have your vegetables too and go EASY on the fruits.  This will set you up with correct fuel so that you can get in and hit the workouts hard.  The more intense you can workout, the better results you will see.  Jogging for 5 miles everyday will work only until a point then you will not see anything after that.  We constantly change on you so your body HAS to constantly change and adapt.  Concern yourself with performance and the body will come.  Forget the numbers, but be diligent on eating right and working out hard! 10 pounds doesnt mean ANYTHING!!!!!  But being a better, healthier you does!

NEXT MONTH WE WILL BE STARTING OUR NEW ON RAMP FOUNDATIONS CLASS!!!  THIS WILL BE HELD ON THURSDAY AND FRIDAY NIGHTS AT 730PM AND SATURDAY AT 1045AM.  WE WILL NOT HAVE THE NORMAL CLASS DURING THE 730PM TIME SLOT ON THOSE DAYS.  THIS WILL BE TIME FOR NEW PEOPLE TO COME AND TRY OUT THE INFERNO AS WELL AS GET THROUGH THE FOUNDATIONS CLASS.  NORTHERN INFERNO WILL BE DOING THE SAME THING EXCEPT ON MONDAYS, TUESDAY  and WEDNESDAY AT 8-9PM AND YOU WIL BE ABLE TO EACH GYM TO GET YOUR 6 DAYS IN!!  STAY TUNED FOR MORE INFO!!

FEEL THE BURN!!!!

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"Stone Cold Killa"

INFERNO Warm-up x 3

Complete the following:

 

For time:

      15 reps Hang Squat Clean (155#, 105#)

      30 reps Ring Dips

      12 reps Hang Squat Cleans

      24 reps Ring Dips

       9 reps Hang Squat Cleans

     18 reps Ring Dips

      6 reps Hang Squat Clean

     12 reps Ring Dips

      3 reps Hang Squat Clean

      6 reps Ring Dips

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then.....

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Weighted Chest to Bar Pull-ups

     5-5-5-5

          *your chest must touch the bar!!  Hold the weight anyway you want.  If not able to use the weight then make it with the smallest band possible.  Get up there!

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MWOD........lets look at some bad biomechanics in the pull-up!
[youtube https://www.youtube.com/watch?v=0SIFd-1U7wA]

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