TOYSFOR TOTS BASKETS ARE IN THE GYM!!!!  BRING A TOY AND GET AN EXTRA SUBMISSION FOR SHAWN AND ADAMS "CREATE A SHOE" CONTEST!!!  HELP SOME NEEDING KIDS AND MAYBE YOUR SQUAT CLEAN AT THE SAME TIME!!!!  

STARTING THE BEGINNING OF NEXT YEAR, OUR PRICES WILL BE GOING UP $20 ACROSS THE BOARD.  IF YOU ARE A CURRENT AUTO PAY MEMBER WITH US, YOUR PRICE WILL STAY THE SAME.  GET YOUR MEMBERSHIPS IN TODAY!!!  AS LONG AS YOU STAY CURRENT WITH YOUR AUTOPAY MEMBERSHIP WITH US, YOUR COST WILL STAY THE SAME!!!!  IF YOU WANT TO CHANGE TO A DIFFERENT PLAN, THEN YOU WILL HAVE A 3 MONTH GRACE PERIOD TO DO SO, OTHERWISE YOU WILL BE AT THE NEW COST!!

Strength is one of those things that everyone talks about in the gym and outside of the gym.  Sure its great to be able to say that you can bench press 300 pounds, or Deadlift 550 pounds.  I would definitely say that those that can do these things are definitely strong, at least in these movements.  But what we are looking to achieve in here is functional strength.  This is strength in movements that you use everyday.  If we are looking at bench and deadlift, deadlift is absolutely the more functional movement.  But now we need to be able to do that for repetitions or under some physical duress.  Pulling 500 pounds isnt as impressive or as functional as pulling 375 pound for 30 reps two minutes.  Just look at an athlete like Josh Bridges, who was 2nd at the 2011 CrossFit Games.  He was a smaller athlete compared to the larger Froning athletes but would crush the workouts.  He even said that his 1 rep maxes werent even close to the other guys BUT he could 90% of his 1RM for reps for days.  Strength is very important, but its how its used.  Functional Strength.  Move Large Loads, Long Distances, Quickly!

FEEL THE BURN!!!!!

__________________________

"A Gift of STRONG"

INFERNO Warm-up x 3

Complete the following:

 

"King Kong+some"

          *warm up well with movements before you start

     3 Rounds: (5 min max)

          1 reps Deadlift (455#, 315#, or 97% of 1RM)

          2 reps Muscle Ups (Bar MUs, Jumping MUs, or 2 pullups+2 pushups=1)

          3 reps Squat Cleans (250#,175#, or 80% of 1RM)

          4 reps Hand Stand Push-ups

     3 Minute Rest

     3 Rounds: (5 min max)

           *same 3 movements but bring your weights down to 80% of what you just did and up the reps to 3,6,9,12 

.

then.....

.

Back Squats

     5-5-3-3-1-1-1  

          *go big! have a good spotter on you!

.

ON RAMP CLASS Day 5:

.

MWOD........happy baby to impprove that bottom squat position

[youtube https://www.youtube.com/watch?v=fWsjAoCmOb4&w=480&h=315]

Post to comments:

________________________________________________________