CROSSFIT - INFERNO!!!

CrossFit Inferno WOD for Tuesday May 21, 2013

Well after all this Regional stuff, there is always the question of how to rehab yourself.  Of course its going to be different for everyone (slightly anyways) but there needs to be a couple things listed before hand.  First, when you are training, you should be in a general state of readiness all the time.  This means that there shouldnt be huge ups and downs in your training.  Sure you will increase volume, or concentrate a little more on fixing those goats, or building the engine.  But you shouldnt ever let yourself go completely away from training.  I will admit im sore today after throwing weights around with the kids this weekend, but anymore than 3-4 days off and i end losing more overall and hurting myself.  No, i dont need to come back like im training for the Regionals out of the gate, but i need to be moving.  There needs to be MOBILITY in large amounts to get that body back and ready to go.  I have some pains that need to heal and ill make sure to go easy on those, but what ill do is modify the movements to not aggravate those aches.  My body isnt made up of only 1 joint, so i have all kinds of other things i can do.  This idea holds true for suds like Wes that qualified for the GAMES.  Heal and recovery in huge. MOBILITY is super important.  And then building back into the training so the body is prepped, primed and ready!!  Dont do the big race then celebrate by eating crappy food, drinking , getting bad sleep, and not getting back to the gym.  Your body has been working hard so dont piss in the gas tank.  Keep yourself in that constant state of readiness!!!  And then you will be ready!!

FEEL THE BURN!!!!!

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"Eternal Flame"

INFERNO Warm-up x 3

Complete the following:

 

20 min AMRAP:

      200m run

      20 reps KB Swings (70, 53#)

      2 reps 15' Rope Climbs (sub: 12 Pull-ups)

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then.....

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Front Rack Lunges: (8 min max)

       50 reps for time (185#, 125#)

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MWOD......what exactly is the role of stretching ??

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CrossFit Inferno WOD for Tuesday May 21, 2013

 

FEEL THE BURN!!!!!

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INFERNO Warm-up x 3

Complete the following:

 

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then.....

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MWOD.......

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CrossFit Inferno WOD for Monday May 20, 2013

WE ARE CLOSED TODAY FOR THE 530am, 645am, 8am, and 915am!!!!

WE ARE OPEN FROM NOON ON !!!!!!

Well an incredible weekend has come to a close and after all the dust settled, CROSSFIT INFERNO IS SENDING TWO ATHLETES TO THE GAMES!!!!!!!  Robby Lorber is going AGAIN, in the Masters 55-59 year Division, and Wes Piatt fought his way to an amazing 3rd place spot!!!!  And there were incredible performances by first time Regional Athletes Adam Peterson and Danica Boyle.  I was proud of our athletes and ALL of the INFERNITES that came down to lose their voices for us on the battle ground.  All of us know what feels like in the gym to have people cheering you on, but in that arena....there is NOTHING like it!!!!!  Thank you and Congrats to everyone!!!!

 

And...I'm sneaking on here at 11:50pm before this posts to wish a HAPPY BIRTHDAY to an excellent athlete, coach, mentor, friend, dad, brother, boyfriend, and inspriration to many out there worldwide!!!  I am so proud of my babe who killed it this weekend!   Thank you for standing by my side before, during, and after every single WOD of my first Individual Regional while still managing to coach yourself and perform an an elite level too.  I love you Bill Grundler! 

<3 me ;)

 

FEEL THE BURN!!!!!

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"Its Just a Number"

INFERNO Warm-up x 3

Complete the following:

 

Every 30 seconds for 10 minutes:

      5 reps Push-ups

      5 reps Front Squats (135#, 95#)

      *move quickly!!!   

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then.....

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Shoulder Press:

      10-10-10-10-10

           *increase weight each set and go HARD!!!

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MWOD.......some serious groin work to help to get knees out and chest up in the front squat

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CrossFit Inferno WOD for Sunday May 19, 2013

 

FEEL THE BURN!!!!!

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" "

INFERNO Warm-up x 3

Complete the following:

 

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then.....

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:

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MWOD.......

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CrossFit Inferno WOD for Saturday May 18, 2013

THE GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY AND MONDAY AM CLASSES DUE TO THE 2013 REEBOK CROSSFIT SOCAL REGIONALS HAPPENING DOWN AT THE DEL MAR FAIRGROUNDS!!!!!

FEEL THE BURN!!!!!

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" DAY 2"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      Double Tabata:

            Burpees

            Air Squats

            *8 rounds of 20 seconds max reps burpees, 10 secs rest, 20 second air squats and 10 seconds rest. 

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CrossFit Inferno WOD for Friday May 17, 2013

THE GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY AND MONDAY AM CLASSES DUE TO THE 2013 REEBOK CROSSFIT SOCAL REGIONALS HAPPENING DOWN AT THE DEL MAR FAIRGROUNDS!!!!!

FEEL THE BURN!!!!!

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" DAY 1"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      10k Run

            *many of you might decide not to do this. However its the workouts that we dont want to do that we should do the most!!

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CrossFit Inferno WOD for Thursday May 16, 2013

THE GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY AND MONDAY AM CLASSES DUE TO THE REGIONALS IN DEL MAR THIS WEEKEND!!!!  SORRY FOR ANY INCONVENIENCE!!!

The quiet before the storm starts today for those going to the 2013 SoCal Regionals.  It amazing how nerve wracking it can get know that you will be standing shoulder to shoulder with some of the best athletes in the world to see who has the best fitness.  But is it really a battle of one man/woman versus another?  Sure there is a race to see who can move the weight the fastest or complete the task the quickest but the race is truly against yourself and the clock.  How fast can you move the weight or complete the task?  If you do everything in your power to go as fast as possible, then does it really matter what the outcome is?  Of course we all want to win (believe me I hate to lose in anything) but there really is only one race.  That race is YOU versus YOU.  So for all those competing, do everything you can to do your best!  Enjoy what this event is and know that everyone in the stands has complete honor for all of you!!  Good Luck to everyone!  But of course an extra GOOD LUCK to our INFERNITES Wes Piatt, Adam Peterson and Danica Boyle!  As a coach and a friend, I couldnt be more proud of all of you!!!

FEEL THE BURN!!!!!

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"Calm"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      6 Rounds: (18 min max)

            200m Run

            7 reps Deadlift (275#, 155, or a weight you can get 10-12 reps straight)

            14 reps Hand Release Push-ups

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then.....

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Front Squats:

       3-3-3-3-3

            *with a 3 second hold at the bottom.  First set is 60% of 1RM, then increase after that.  GET HEAVY AND STAY TIGHT AND ACTIVE AT THE BOTTOM!!!

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MWOD.......proper setup for the push-up

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CrossFit Inferno WOD for Wednesday May 15, 2013

THE GYM WILL BE CLOSED THIS FRIDAY, SATURDAY, SUNDAY AND MONDAY AM CLASSES DUE TO THE REGIONALS HELD DOWN AT DEL MAR!!!!  SORRY FOR THE INCONVENIENCE!!!!!

What does that little voice in your head say to you when you are in the middle of a terrible workout?  Do it tll you to stop  To slow down? Say that you dont really have to do this?  Start telling you that its ok because you had this or that happen today? That voice is always there but it gets really loud when we start to feel a little pain or discomfort.  However, just because the voice starts talking doesnt mean that you have to listen.  You can actually talk the voice around or drown it out with your own voice.  One way is to stop thinking about how bad it hurts, or thinking what rep you are on and just let your thoughts float away to what you are doing.  In your head, start to talk to yourself about your form.  Tell yourself to stay on your heels, drive your knees out and keep your elbows up, instead of "oh my gawd how many more do i have?"  The longer you can think about other things and just keep moving, the quicker you will get through the reps.  Give it a try the next time you are in the box.  When you get to that point where it starts to burn, just change the subject in your head keep on rolling!  See what happens!

FEEL THE BURN!!!!!

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"Burners One Five"

INFERNO Warm-up x 3

Complete the following:

 

With a Continuous Clock......GO AS FAST AS YOU CAN!!!:

      4 min AMRAP:

            15 reps Thrusters (115#, 75#, dont put it down)

            15 reps KB Swing (70#, 53#)

      **4 min rest**

      4 min AMRAP:

            15 reps Pull-ups

            15 reps Wall Balls (20#@10', 15#@10')

       **4 min rest**

       4 min AMRAP:

             15 reps Toes to Bar

             15 reps Hang Power Cleans (115#, 75#)

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then.....

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Back Squat:

        10-10-10-10

               *increase your weight.  Its meant to be HARD!!!

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MWOD.......fixing ankle restriction to get better squats

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CrossFit Inferno WOD for Tuesday May 14, 2013

THE GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY and MONDAY AM CLASSES DUE TO ALL OF US BEING AT THE CROSSFIT GAMES SOCAL REGIONALS!!!!!!!

There is one main reason why everyone is in here crushing themselves everyday....to make their life better.  This goal my be stated differently for each of you but its the same thing.  You want to look better, be healthier, be able to play with your kids, look good in Vegas, make work easier, be safer at your job, you want to compete on the big stage, etc.......its all the same thing...you want your life to be better.  The movements you do here, in the ways we make you do them, the way we tell you to eat, the way we tell you to do mobility is all to help this goal.  Now, there will be injuries that happen.  Most of the time these are due to improper movement.  In fact, its usually when you get ahead of yourself and jump up in weight or intensity when you arent moving correctly enough yet to do really so.  Just because you dont get hurt this time doesnt mean you wont next time.  For you to gain the most out of these workout, yes we need you to push.  But we need you to be honest about how your body feels also.  If you are injured then treat it!!  Treatment isnt stopping and doing nothing.  Treatment is icing, mobility, fish oil, and properly scaling and modifying as needed.  If you dont do this, then you dont have an injury. You NEED to keep your ears open to your body and your coaches.  We will direct you to where you need to go and what you should be doing.  This isnt a chance to let that inner baby start whining about every little "owie", but be aware of whats up with your body.  Now let get to work!!!

FEEL THE BURN!!!!!

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"Familiar Different"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      3 Rounds:

            400m Run

            12 reps Power Cleans (185#, 115#)

            21 reps Burpee Deadlifts (same bar)

                  *hands stay on the bar the whole time, touch chest to bar

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then.....

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Max Height Jumps:

        Find Max Height Knee Jump

        Find Max Height Box Jump

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MWOD.......lets open up that hip and butt capsule area

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CrossFit Inferno WOD for Monday May 13, 2013

GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY and MON AM CLASSES DUE TO THE REGIONALS HAPPENING THIS WEEKEND!!!!!! SORRY FOR THE INCONVENIENCE!!!!!!

Its been noted by Kelley Starett, my mobility himself, that 98% of all orthopedic injuries are caused by incorrect movements.  And most of these are due to impingments and other muscular "stickiness" that forces incorrect movement.  Its because of this reason that mobility is so important.  At the INFERNOs, we recognize how important this is for you and your constant improvement.  Everyday, a mobilitywod video is posted to help with the movements of the day.  We see many of you using the lacrosse balls, roller, bands, and bars to work that body back into proper mobility.  You need to be doing this if you arent.  Stretching will NOT be the answer to get you moving properly again.  You NEED to break the stickiness between the the muscle fibers.  You NEED to get the skeleton back into its proper positions.  You NEED to do movements so that when you test and retest you see change and improvement.  There are other forms of stretching, and im not saying they are bad.  However, stretching to stretch is not the way to fix your issues.  Its all about MOBILITY.  Our very own John Montgomery, Mobility Certified and a special student of Mr Kelley Starett, is currently teaching 2 mobility classes a week at NORTHERN INFERNO.  We are going to be bringing him down to the SLO INFERNO to do 2 classes a week down here as well.  These will be 1 hour classes that will target specific location on the body or whatever the group at the time needs.  This is a huge benefit to our INFERNO Family that is not offered anywhere else.  We will let you know when we set the dates!

FEEL THE BURN!!!!!

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"Hip-ezzs"

INFERNO Warm-up x 3

Complete the following:

 

For Time: (15 min max)

      21-15-9 reps

            Power Snatch (115#, 75#, be able to get at least 15 straight on first set))

            Box Jumps (30#, 24#)

            Chest to Bar Pull-ups (be able to get at least 12 straight)

       Cash Out: 50 reps Wall Balls

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then.....

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Front Squat +: (15 min max)

       5-5-5-5

             *for each set, you must clean it up off the ground then do your set of 5 front squats.  When you drop the bar you immediately sprint 100m.  Rest 2 minutes between each set.

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MWOD......working the heel chords

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