Knowledge is an amazing thing!  But have you ever been beaten in the face by "knowledge"?  Let me ask you this: did you ever have a teacher that would intentionally use massively big words for the sole purpose to show how smart they are or so that you would be in awe of their brilliance?  I have.  But I didn't learn anything extra from them because of the vocabulary they threw at me.  I come from a teaching family.  Both my parents were teachers and coaches and what I learned from them is that being a great teacher isn't about the amazing vocabulary that comes out of your mouth but rather whether or not they understand what you are saying.  It's taking the knowledge and being able to explain the exact same thing to 10 different people in 10 different ways.  This doesn't mean you are dumbing it down.  It just means that you have so much knowledge of the subject that you can come at it in a bunch of different ways.  Since we are in the fitness world, let's take the phrase "external rotation".  We hear it and say it all the time but do you know what it means?  The basis of the phrase is that when you "externally rotate" your arm or your leg, you are rotating it out away from the midline of the body.  For this to happen, there needs to be certain muscles that fire in a particular order so that this rotational effect happens.  The joint will always search for stability.  If the joint is wound up so that the limb is "screwed" into the socket then the stability is found in the joint rather than moving out and backing up against some random tendon or knees driving inward.  This may be said as "screw your feet in to the ground", or "wined up the shoulder", or "turn your hand out".  But either way it's said, the object is for you to undestand how and why you should be moving this way or why you aren't able to move that way.  But this understanding of knowledge should be in everything you do.  Don't let yourself get WOW'ed by big words or smoke and mirrors.  If they really know the information they will be able to really be able to make you understand it! :)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Back Squats

10 min EMOM:

.......MIn 1) 3 reps @70%

.......Min 2) 3 reps @80%

.......Min 3) 3 reps @85%

.......Min 4-10) 3 reps @90%

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then...

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12 min AMRAP:

2/2/, 4/4, 6/6, 8/8, reps etc......

.......Overhead Squats (95/65, wt to get 25-30UB)

.......Toes to Bar

.......Wall Ball (20/15#@10')

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MWOD:   external rotation with the band for the shoulders, use lacrosse ball in the TFL and IT Band and right above the knee cap.