I heard something I really liked last night!  H.A.M. This came from Austin Malleolo and Spenser Hendel from Reebok CrossFit One in Massachusetts.  The word stands for Hard As A Motha-fu#@r!  Its used as "Did you get HAM'ed at the workout today?"  Or "Man, Shawna was HAM-ing yesterday when she was killing those Clean and Jerks!"  Whats cool about it is that its a very small word that packs a huge punch!!!  To work HAM means that you were absolutely crushed and absolutely crushing!  Its something that is spectacular.  It something that is a goal to strive for each time you execute and action.  And this doesnt have to be just in the gym.  It can be anywhere in your life.  But here's the thing.....you dont get to say that you are HAM'ed.  People always say they work hard, or they are trying hard, or they gave it everything they had.  Its something that IS!  If you have to tell someone you worked hard, then you didnt work hard enough.  Just because you are making the "I'm dying" face, doesnt mean you are working HAM.  It just means you are making a face.  Have you ever been HAM?  Do you strive to be HAM?  Do you want to hit HAM?  Or do you just like to eat ham?:)

NO CLASSES TOMORROW!!!!!  WE WILL BE AT CAYUCOS BEACH AT 9AM DOING A BEACH WORKOUT!!!!  ITS FREE SO BRING A FRIEND!!!! THEN ITS TIME TO ENJOY THE DAY!!!

NEXT WEEK WE START OUR ON-RAMP CLASS.  THIS IS GOING TO BE REQUIRED FOR ALL OF OUR NEW MEMBERS (meaning those that have just joined with us from June 1st on including our unlimited and 2 workouts a week folks, and anyone that has still not had the Foundations Class, and any of those that want to have some specific training on basic moves).  THIS IS A $40 CLASS AND WILL GET YOU 2 WEEKS OF WORKOUTS THAT WILL NOT AFFECT YOUR NORMAL MEMBERSHIP.  I CANT STRESS ENOUGH HOW IMPORTANT THIS CLASS WILL BE!! 

FEEL THE BURN!!!

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"Weirdness"

INFERNO Warm-up x 3

Complete the following:

 

AMRAP in 25 mins

     4 reps Bar Muscle-ups (or 12 strict pull-ups)

     8 reps Stone to Shoulder (good heavy weight)

     12 reps Overhead Squats (135#, 95#)

     400m Run

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MWOD........better internal rotation of the shoulders=better overhead squats!
[youtube https://www.youtube.com/watch?v=XRH8sxloaTw]

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