There is this thing in Crossfit and our training at the INFERNOs called scaling.  Here we program heavy and hard.  Its made for the BEST and then we SCALE for the rest.  On the surface, it may appear that scaling means you are making it easier.  This is NOT the case.  When we scale or modify a workout, we do it so that you are getting the same basic "response" of the workout as the member who does it RX.  By response i mean that you will finish around the same time, you will get about the same number of rounds, you will work to about the same intensity level as the person doing the RX version.  When i put something like (225/155, 70%1RM, wt to get 4-7UB), it gives you the RX weights for men and women, the approximate percentage of your 1 rep max, which should be close to matching the percentage of the rx persons 1rm, and then the number of reps you should be able to get unbroken fresh and not tired.  This last piece is important.  It doesnt matter now if you are an RX person or a newer person that doesnt know their real numbers yet.  All ranges of people will be able to get themselves into the ball park and then get the correct workout.  No its not a perfect but has shown to be able to get the masses into the correct place for the workout.  We dont want it to be EASY for you.  We want it to be RIGHT for you.  Dont worry if you are scaling versus Rx'ing.  Whats more important is that you are doing the correct version of the workout for yourself.  As long as you do this then you will constantly improve and feel like you are getting the best version of the workout for yourself.  Now if you dont feel like it was right, or you finished WAY to soon, or you werent even close to the group, then we just need to readjust.  Not a big deal to do.  But if you dont readjust and just make the workout easy, then that is all you will get: an easy workout.  Correct INTENSITY is where the magic happens:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Front Squats

2 Rounds:

.......7 reps @65%1RM

.......5 reps @75%1RM

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

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

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then...

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10 min AMRAP:

.......100m Run

.......5 reps Right Arm Single Arm KB Swing (70/53#, normal 20 rep KB wt)

.......5 reps Right Arm Single Arm Overhead Squat (same wt)

.......5 reps Left Arm Single Arm KB Swing

.......5 reps Left Arm Single Arm Overhead Squat

.......1 Rope Climb (2 lay down climbs, 6 pull ups)

*the object here is to GO FAST!!!!!!

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:   thoracic opening and hips