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WOD

Crew

I grew up with a very powerful affiliation with the concept of loyalty. I was never in the military but I’ve been on teams and crews my entire life. I think my belief and loyalty started as a young kid watching my dad and he was with my family, the teams he coached, and the things he believed in. The way I saw it was that your team, your family, or your group would always be protected by you and stood up for by you. This isn’t to say that you wouldn’t call something that was stupid stupid, but only you could say that. You wouldn’t be okay with someone else calling your group stupid. Loyalty wasn’t about being on the cool kids club. It had to do with the belief in the group, what it stood for, and what it did for you as an individual. It’s about giving credit where credit is due as a sign of respect to your group. I see many people out there trying to find the best thing they can in whatever area they are working in. I don’t have a problem with that at all. But I do have a problem with someone being part of a group to the point where they identify themselves with that group and love everything about that group but then the second they leave the group to start their own team or crew, or to go to another team or crew, it’s like the time with that first group never existed. They seem to have forgotten the time that was put into them and the time that they put into the group. I do believe that growth and change are important to everyone’s life and honestly inevitable but it just doesn’t seem possible that you can completely block out a period of time where you found love, camaraderie, identity, friendship, and life-change as though it never happened. There were very few of us that generated what we do out of thin air. We were inspired and motivated by someone and usually that someone was in the group that we were loyal to. If it wasn’t for that first group then you wouldn’t be where you are. So whether you still with the group or not you, remember to give that respect and give credit where credit is due. FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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25 min AMRAP:

.......400m Run

.......20 reps Over Head Squat (135/95, wt to get 18-24UB)

.......10 reps Bar Facing Burpees

.......5 reps Strict Hand Stand Push Ups (or make them a difficult scaled version)

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  some internal rotation smashing

[youtube https://www.youtube.com/watch?v=jUeMFbY6Q4U]

Gritty

People are born with talent but they aren’t born with grit. Talent is something that you have built within you that allows you to be able to do certain things well. Sure you can get better and better by practicing but you will be starting one or two steps ahead of the rest of the group. However talent doesn’t mean that you will win. Talent only takes you so far. Grit is that variable that determines winners are not. You aren’t born with grit. It’s something that you have to learn. Grit is that ability to keep on pushing when things are difficult. The ability to deal with discomfort and not let themselves get buried no matter what is coming at them. Lets say you have a person that is talented and one that is not battling for the same thing. If the talented person doesn’t succeed immediately then this opens up the door for the one with grit. I have seen many people that have tons of talent that aren’t able to go anywhere with it. They feel that should instantly get it or win and if they don’t then they throw their hands up and give up. something is wrong and they don’t know what they are supposed to do. But the people that want to get that win or that prize, and drive for it, practicing super hard, dealing with pain and discomfort, etc. they will end up towards the top. And the best thing about grit is that if you learn it in one area then that grit will carry over into all the other aspects of your life. If you happen to have a particular talent then you are only going to be good in that particular talent. So yes talent is awesome but don’t think it’s the end-all be-all. Ask yourself, how much grit do you really have and what you could do with more :-) FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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Front Squats (15 mins)

.......5 x 5

*find a 5RM

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then....

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15 min Clock:

6 min AMRAP:

.......30 reps Power Clean (225/155, wt to get 5-8 UB)

.......Max Muscle Ups (Sub: Bar Muscle Ups, Banded BMUs, Burpee Jumping Chest to Bar Pull Ups)

3 min REST

6 min AMRAP: (2 three min rounds)

.......30 reps Toes to Bar

.......5 reps Squat Cleans (Same wt as above)

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFENRO - PASO ROBLES: MTW@530pm

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MWOD:  better arms for front rack

[youtube https://www.youtube.com/watch?v=Mt291m-MELg]

Move Right

All i do now is watch people and the way they move.  I watch them at the store walking around, i watch my daughter and her friends in their group texting and talking, i watch older guys and girls who used to be athletes trying to move through old injuries, i watch babies and toddlers always squat and never bend over to get things off the floor.  One thing i have learned is that how we stand, sit, move, work, all the "other" time we arent at the gym, THAT is what determines whether our bodies work right or not.  Sure its important to load order correctly when we go to deadlift, but if the rest of the day we are sitting at a desk or we have our head lowered and our shoulders rounded forward, if we stand with our arches flattened out and knees turned in..... all of this will affect us.  This alone will bring us to injury.  We always talk about how proper movement in our lifts will reduce the incidence of injury.  But improper body mechanics WILL increase the chance of injury.  We need to CONSTANTLY think about our body all the time, not just when we are lifting.  Its a 24 hour job.  Start assessing and start improving:) FEEL THE BURN!!!

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670-px-fixbadposture

INFERNO Warm-up x 3

Complete the following:

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Thruster Party

.......0:00-3:00: 4 reps @ 75%1RM

.......3:00-6:00: 3 reps @ 80%1RM

.......6:00-9:00: 2 reps @ 85%1RM

.......9:00-12:00: 1 rep @ 90%1RM

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then...

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17 min Continuous Clock:

5 min AMRAP:

.......20 reps Bar Facing Squat Jump over PVC (30/24")

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

3 min REST

4 min AMRAP

.......16 reps Bar Facing Squat Jump over PVC (34/28)

.......12 reps KB Swing

2 min REST

3 min AMRAP

......12 reps Bar Facing Squat Jump over PVC (38/32)

.......9 reps KB Swing

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  open those hips for more explosiveness

[youtube https://www.youtube.com/watch?v=hL3CVpu8zN8]

Luke Cage

When a actor in a movie says a corny line that is some sort of joke in the middle of something that is a life and death situation, think its weird?  Would you be able to do it?  Id like to think i could but whats the point?  The purpose would be to not get lost in the moment of bad things.  Yeah i know it sounds totally fake, but when would you be able to respond the best?  In a moment of supreme terror or when you are able to break the levity with a stupid corny little joke?  When we are terrified, our bodies respond a particular way.  You will get the ol' Fight or Flight response and either run like a bat out of hell (hopefully in the right direction or you will be like bird hitting a sliding glass door) or you will literally freeze in terror.  But if you are able to some how, even for a moment, break that fear cycle, then you can react.  Maybe in the moment you can get yourself in the right direction, or make the best first action so that the rest of the steps will get you safe.  This idea doesnt have to be only if you at gun point in some action movie. It can be used in everyday activities.  Crack a joke, break the levity, smile for a second.  Then when your brain is not in Fight or Flight, then you can make that good decision.  So go bust out that corny ass line and make things happen! FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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With a 25 min Continuous Clock:

5 min AMRAP:

Buy in: 750m Row

.......9 reps Hang Squat Cleans (95/65, wt to get 20-25UB)

.......25 reps Double Unders (2:1 singles)

5 min REST

5 min AMRAP:

Buy in: 750m Row

.......9 reps Hang Squat Clean (135/95, wt to get 14-18UB)

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

5 min REST

5 min AMRAP:

Buy in: 750m Row

.......9 reps Hang Squat Clean (185/125, wt to get 9-12UB)

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

*must do all the hang squat cleans UNBROKEN!!!

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  tend to your sore and tired bits

Back at it

Something that I hate more than anything is trying to get back into shape. When you’re in shape you can do so many things. You can hammer through workouts, you feel strong, you feel confident, your body feels better, looks better, everything just is better. Then for whatever reason you take a day or two off. Somehow that turns into a week and next thing you know you haven’t had a good workout in about a month. The hard part now is that you know what you should be able to do what you are able to do it because you’re out of shape. If someone ever came up with a athletes amnesia pill I think I would invest in it sometimes ha ha! The biggest problem with coming back is that you know exactly how fast you should be, how strong you should be, how good you should be. But you aren’t there. And it just pisses you off! So how are useful to come back in without being so frustrated that you never want to step foot in the gym again? You must realize that you’re starting the journey over again. Yes you know that it’s going to hurt. Yes you know that you’re knocking to be nearly as good as you were but you have to give yourself the opportunity to take those steps to get back to that place where you once were. The easiest way to do that is to give yourself a couple days of lighter versions of the workout than you would normally do. This lets you enjoy what’s happening, and actually have a little bit of success with the workup that you’re doing that day instead of just burying yourself into the floor. The next thing, and I think the most important thing, is you give yourself credit for taking each one of those new steps. You can’t get down on yourself and think that you aren’t any good just because you are where you once were. You have to enjoy the process. It’s actually kind of nice to feel just how miserable these workouts can be from a different point of view. It really lets us know that were human ha ha! So if you are in this position right now, enjoy the ride back up to the top! And maybe, just maybe, it will make you second guess about taking that week off again :-) FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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Overhead Squats (12 minutes)

.......5 x 5

*increase each round and go for a working 5RM

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then....

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For time (15 min limit)

4 Rounds:

.......5 reps Hang Squat Snatch (185/125, 75%1RM Sqt Snatch, wt to get 4-6UB)

.......10 reps Box Jump (34/28")

.......15 reps Toes to Bar

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  some lower and upper body mob for ohs and snatch

[youtube https://www.youtube.com/watch?v=HgEgIGE2ZI8]