Proper movement and positioning are things we talk about all the time in the gym.  If you don't have good body positioning then you won't be able to move correctly and if you can't move correctly then you increase your chance of injury.  I think this is pretty widely accepted during the one of training time you do when you come to the INFERNOs.  But what happens the rest of the day?  How do you move when you are outside in the real world?  Do you think about your back when you bend over to pick something up?  Do you think about external shoulder rotation when you go to push yourself up off the sand when you are at the beach or when you are posting up to surf?  Do you think about pushing your butt back and down when yo go to sit down for dinner?  Do you position your shoulders and head position when you are texting your friend?  The fact is that we do work you out so that you can have nice abs and butt for when you go to the beach.  We work you out so that when you leave the gym, you are moving better, more correct, more FUNCTIONAL.  Functional fitness is the main goal of CrossFit and that functional fitness is to be able to good at anything that comes your way.  This doesn't mean just workouts.  It means anything life-related, sport related, career related.  But it takes you to be diligent every hour of the day and to be on top of these movements and your positioning.  Your coaches aren't there so its all on you.  All you have to do is think about it.  Set an alarm on your phone to remind you to think about your shoulders, your back, your slouch, your swayed to the side hips, the way you pick up your laundry, the way you hold your kids up, etc.  Think about it and train yourself to be as badass as you are in the gym, for the rest of the 23 hours of the day!!:)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following: 

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Three Girls (21 min clock)

A) Diane (5 min)

21-15-9 reps:

.......Dead Lift (225/155, 50%1RM, wt to get 25-30UB)

.......HSPU

3 min REST

B) Fran (5 min)

21-15-9 reps:

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

.......Pull-ups

3 min REST

C) Elizabeth (5 min)

21-15-9 reps:

.......Squat Cleans (135/95, wt to get 18-22UB)

.......Ring Dips

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MWOD:   Lacrosse Ball in front delt and pec, mash out IT bands, foam roll lats