I had an amazing time in Seattle Washington doing another of my Master Experience Seminars.  In this class, there were over 25 athletes, regular members, and coaches.  What I love about this class is that they all come wanting to get the "big secret" to being a better athlete.  Obviously, a big piece is the whole recovery thing.  But the also want to know what workouts they should or shouldn't do.  They want to know how long their warm-up should take.  They want to know what they should take immediately after the workout.  They want to know about the volume of the workouts.  And if you take a look at the things I just wrote down, you will see that they have to do with the time in which they are working out.  This is something that even young people do.  They focus on getting better ONLY while they are in the gym.  But our fitness levels and abilities will actually stem not just from the 1 hour in the gym but in the other 23 hours of the day. I have written before about how your movement during the outside 23 hours and how it's important that we focus on good movement all day long since it has to do with developing patterns and if we move bad, or have bad posture, then this will just continue into the gym.  But this 23 hours idea goes with EVERYTHING else also.  How stressed out are you outside of the gym?  Probably quite a bit.  If that's true, then guess what, it's making not only your workouts worse, but it's making your recovery worse also.  This affects older athletes more because we have just had more years of added stress, bad nutrition, bad movements, etc so our bodies are kind of over wanting to compensate for it.  But guess what you youngSTARS.....you are forcing your body to have to compensate and adjust to it also.  Your nutrition, your stress, your party time, your bad posture, etc.  It does and WILL take its toll.  So even though this is something I preach to the older athletes, it really goes for everyone.  If you want to be better, if you want to recover better, if you want to perform better, if you want to be able to do all this for longer, then you MUST concentrate and focus on the ENTIRE day. Not just the time in the gym.  It ALL matters!!:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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8 Rounds (each on :90)

.......1 rep every :90.  Start @ 65%1RM Clean and Jerk

*1 rep = 1 clean+1 frt squat +  2 jerks

**increase every round!

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then...

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12 min AMRAP:

.......6 reps Bar Muscle Ups (2:1 Chest to Bar)

.......12 reps Burpee Box Jump Over (24/20")

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MWOD:   foam roll lats, lacrosse ball on triceps, stretch out forearms and fingers