What I love about CrossFit is that it is the compilation of all the best types of workouts out there.  It brings in aspects of fitness to ensure that all 10 physical traits of fitness are hit.  And over the time the program has been out there, it has remained mostly the same.  But, there have been some additions to it.  There was the initial idea of being more well rounded, then the idea of nutrition being the foundation of fitness, then the Zone diet came in and then the Paleo diet.  Then came all the equipment to help with Olympic lifting and flat shoes to help with running, and then came the mobility addition to our daily routine.  Basically, when someone had an idea of how to make the program better, it was tested to see if it works or not.  This is the CrossFit way: measureable and recordable evidence.  Where am I going with all this?  YOU need to test things also.  If you think you may have a idea to help with a weakness, or a way to become better, lose weight, fix performance issues, sleep issues, etc, it is up to you to take the bull by the horns and test it.  It may be against the grain a bit but thats ok (Just look how long its taken for CrossFit get to where it is today and ITS STILL against the grain!). You know where you are right now. Make a single change and then evaluate the results.  Did you get what you expected or something different?  Be scientific about it.  See what happens.  Take control of yourself and your world!!  

 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!!!!

__________________________ DSC_0014

"TGIF"

INFERNO Warm-up x 3

Complete the following:

 

5 Rounds:

     15 reps Kettle Bell Swing (70#, 53#)

     35 reps Wall Ball (20#@10', 15#@10')

     1 min rest between rounds

.

then.....

.

Hang Clean Walk

     4 Rounds:

          8 reps Hang Power Clean (185#, 115#, or 65% of 1RM)

          50 meter Front Rack Walk

          *If the bar is put down at anytime, you owe 5 Squat cleans per drop at the end

.

MWOD........better fix that front rack position !!!
[youtube https://www.youtube.com/watch?v=Un1PDhrU3h0]

Post to comments:

________________________________________________________