We live in a VERY sexy world.  I'm not talking about what people are wearing necessarily.  But I mean we all want to be doing what's cool and popular.  And usually, this stuff is BLASTED on social media.  I mean one person does something CrossFit-cool on Instagram and then EVERYONE has to do it.  Now I'm not really being the grumpy old man sitting on my porch yelling at all the young kids and their rock-n-roll music or anything like that when I say this but how can you try to do all these super cool and flashy things when you can BARELY do the simple foundation step at all??  It's just a question.  Does it make any sense to jump ahead?  I know it means everything to SNAP your version of this or that for the world to see how cool you are, but I really think that an important idea has been forgotten.  That word is VIRTUOSITY.  This word means to "do the common uncommonly well."  This means that you MASTER the simple steps, the foundation steps, and then you move to the more flashy ones.  I think most would agree that if you can't do the basics, you shouldn't go to the more advanced stuff.  Yet, so many just want to jump ahead.   What's the big deal anyway?  Who cares if you jump up in skill level to early or before you are ready?  Well depending on the activity, you could get hurt, and sometimes it could be really bad.  Let's say you want to do a butterfly pull-up but you cant do a strict pull-up yet.  You fling your body around using the momentum and you get some but since you don't have the correct strength, you drop from the top position and snap your shoulder then you tear the tissues.  That's a fault.  What if you want to do a backflip but you haven't mastered getting enough height on your initial jump up or built up the confidence to get upside down.  You probably won't have a very good landing and might just end up on your head.  Mastering all those foundational moves not only protect you, BUT they help make the next steps that much easier.  Don't get lulled in by the sexy.  You wil be WAY more sexy when you can nail the foundation pieces and THEN crush the final movements.  That will be sexy!  :)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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Hang Snatch (12 min)

.......work to find a 3RM

*must hold onto the bar for all 3 reps.

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then...

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For Time: (15 min limit)

.......100 reps Double Unders (2:1 Singles)

.......50 reps HSPU

.......40 reps T2B

.......30 reps DBs or KBs Push Press (75/50, wt to get 14-18UB)

.......50ft DBs/KBs Front Rack Weight Lunge (or the appropriate number of steps.  each person test the number before the start of the workout)

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MWOD:   internal rotations shoulder mash with BB, thoracic see-saw over foam roller w BB