Most seem to be under the impression that to get in shape you need to do long hard workouts.  That this is the ONLY way you will lose weight or increase your cardio capacity.  The fact of the matter is that your body has multiple "engines" that will work depending on the length of time you are working.  Sure you burn calories when you do long "slow" duration workouts.  But basically, once you are done working out, then your burning of calories stops.  However if you do shorter very intense workouts, you burn calories during the workout but then can burn calories for long after the workout.  So you actually burn more calories for that work out.  Now for those that think you need to ADD more cardio.....why?  More doesnt mean more.  I have been told by some that they feel like they need to more because the regular wod wasnt long enough. But remember its about the intensity.  Thats where the magic happens.  Are long slow workouts bad? Not at all. But it shouldnt be the center piece of your training.  You really dont get that much from it.  So, instead of thinking what else you need to add to your training, concentrate on the intensity of the work and get the absolute most from each one you do:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Deadlift (12 min clock)

2 Rounds:

.......7 reps @ 60%1RM

.......5 reps @ 70%1RM

.......3 reps @ 80%1RM

.......3 reps @ 85%1RM

*If you made all these numbers last week, then increase each weight by 10lbs if 1RM over 300#, 5 lbs if under 300#.

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then...

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3 Rounds For Time: (18 min limit)

.......200m Run

.......21 reps KB Swing (70/53, wt to get 20 UB)

.......15 reps Box Jump Over (24/20", NO TOUCH THE TOP)

.......9 reps Hang Power Cleans (185/125, wt to get 8-12UB)

.......90 sec REST

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  some low back relief

[youtube https://www.youtube.com/watch?v=zT657soclws]