Speed, Weight and Intensity.  These are 3 things that we are concerned with when we are working out and programming workouts for you.  Remember, the INTENSITY of a workout is based on the amount of work that is done over time.  Power or INTENSITY = F X D / T (Work is FXD, F: force or weight of the object, D: distance the weight travels and then multiple that times the number of reps, and T: time).  If you pick a weight that is too heavy, then sure you may get through it but it will take much longer than it is supposed to.  Thus the Intensity drops due to the time.  If you go too light and keep the same number of reps then you may be faster but because the weight was low, the Intensity is low.  Ideally, scaled people on our workouts should be finishing around the same time as the RX people.  There is a time frame we are shooting for.  Too far above or below means that you are missing at least one part of the equation.  I have been trying to cue you better by giving the Rx and then telling you approximately how many reps you should be able to get in the first round.  This will give a good estimate.  Don't let pride guide your weight choice.  Go for maximum INTENSITY.  Do a little math and figure out what will be the best for you.  Choose wisely!!!


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"Keep it Tight!"

INFERNO Warm-up x 3

Complete the following:


Front Squat (no rack):

     Every 30 seconds for 2 minutes

          1 rep Front Squat, 5 reps total (70% of 1RM)

     Rest 2 minutes.....

     Every 45 seconds for 2:15

          1 rep Front Squat, 4 reps total (75% of 1RM)

     Rest 3 mininutes.....

     Every minute for 2 minutes

          1 rep Front Squat, 3 reps Total (80% of 1RM)

     *on "go", Squat Clean the 1st rep for each of the 3 sets.  If you drop it, you owe 5 burpees per drop in your rest period.




50-40-30-20-10 reps

     Pull-ups (sub: cut reps by 1/3 or 1/2)

     Double Unders (sub: 10 attempts then 2:1 singles with remaining)


ON RAMP CLASS Day 1: What is CrossFit and Functional Movements, Squat Series  


MWOD........i know you all want a crazy kip or a butterfly pull-up but you need to think about this!!!!!

[youtube https://www.youtube.com/watch?v=hPbZvtzgWx0]

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