.Way back before the Crossfit Games and ANY CrossFit/fitness competitions existed, there was a fitness program called Crossfit. In this fitness program, people would be involved in a broad-based strength and conditioning program that blended weightlifting, gymnastics and body weight movements and mono structural activities in a way that was Constantly Varied, used Functional Movements and did them at High Intensity. Way back then, these "originals" would lift weights. they would do it heavy, moderate and light for 1RM, for a handful of reps and for a ton of reps. They even did Olympic lifting along with ring muscle ups, hand stand push ups, and running, rowing or cycling. How much has Crossfit training and methodology changed since its inception? Well it shoudnt have changed at all if you are doing it right. Back then, they didnt do Olympic lifts because you need them for competition or to be a good competitor. They did them because they were hands down one of the best exercises to develop core to extremity explosiveness movements around. We werent great at it yet but we understood the idea and why to use it and how it will benefit us and ALL of our physical activities. This also goes with lifting heavy weights. The comment was "stronger people are harder to kill...." Its the truth! This doesnt mean you need to only be strong, but it does mean that you should have strength and a relatively high level of strength for YOU. Over the years, there has been much talk about how CrossFit is bad for you, that it injures you, that its bad for your joints, that it has you do things you dont EVER need to do. All of these things are not true. Crossfit training is the BEST all round fitness program around because it moves your body the way its supposed to move. Not because it (the body) needs to get ready for competition, but because of how it needs to move through this thing we call life. Its designed to increase those 10 physical traits of fitness so that you have less weakness that will get you hung up. Life is not low impact so why would you train for that. And for those that will say doing Crossfit will hurt your joints or your body, then you or the coaches around dont seem to understand the idea or the practice of scaling appropriately. Yes you can get hurt, and im not saying that if you are hurt to "suck it up", but im saying that you dont need to quit the program. Scale, modify, adjust, work around, etc and stay in it. Im not saying other activities are bad. Im not saying you should CrossFit and NEVER do another activity. But there is a way for CrossFit to be a lifestyle fitness program rather than Games training tool only.......oh yeah thats right.....thats EXACTLY how it started  :)   

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Strict Press

Find a working 1RM by:

.......2 warm up sets/5/3/3/1/1/1 reps

* you pick the weights

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then...

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With a continuous 16 min Clock:

3 Rounds:

4 min AMRAP:

.......:30 max reps Power Cleans (135/95, wt to get 15-18 reps UB)

.......:30 max reps Bar Facing Burpee

2 min REST

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MWOD:   hips for better burpees