CrossFit makes people better.  I truly believe this.  The reason, obviously, are the amazingly programmed workouts.  But the workout becomes attached to nutrition, to rest, to recovery, etc.  It opens the door to more information about the things and actions that will make our lives better.  But even with all this great information, I feel like many only read the "cliff note" versions of the info or just go by what "someone" told them.  The thing with information is that the best way to understand is not just to read it (or watch it), but to actually test it out.  If you are looking into a diet or eating regiment, instead of taking it at face value as THE way, try it out.  See how you respond to it.  See if the pros and cons are the same as the info you read.  If you see a new way to teach a movement, or even to learn a movement on your own, try it out.  Even if you think the information is completely false, do a little bit of research to find out if it's really worthless or not.  Don't let yourself just be a "parrot" of others.  When you actually do it, you will understand it better, and be able to explain it better because you will have a much more fuller understanding of what it is.  So when we say you are getting better because of CrossFit, this shouldn't just be about your workout.  Become better in all parts of you: your body, your brain, your habits, your overall knowledge, everything.  There can't be the "dumb jock" syndrome anymore if you really want to excel in life.  Learn, Test, and be AWESOME!! :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Thruster (13 min limit)

.......work to a 1RM for the day

*from the ground

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then...

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17 min Running Clock

5 min AMRAP:

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

.......20 reps Air Squats

3 min REST

4 min AMRAP:

.......8 reps Single Arm KB Thruster (same wt)

.......16 reps Sit Ups

*ALT hand each round

2 min REST

3 min AMRAP: 

.......6 reps Single Arm KB Snatch (same wt)

.......12 reps Push Up

*ALT hand each round

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MWOD:  external rotation with kb for shoulders, and roll out the quads and IT Bands