CROSSFIT - INFERNO!!!

CrossFit Inferno WOD for Thursday May 31, 2012

A question was brought up about recovery, especially after something like Murph.  Recovery is something that is unique to each individual however there a few basic things to follow.  First, ice and ice baths are a necessity on the initial.  The second you know you had a rough workout, you need to ice immediately.  This doesn't mean that you hurt something, its just means you worked those muscles and tendons HARD!!!  So, Murph after 300 squats?  Ice bath would be key.  10-15 minutes in the tub.  Next step, the fish oil.  Make sure you are taking some high dose EPA/DHA yielding fish oil.  Look for something around 2-5 grams and take in the evening before you go to bed and your stomach is pretty empty.  This allows for max absorption of the Omega 3's and lets it do it's anti-inflammatory job.  Third, make sure you are getting some good sleep that night.  Your body does its healing and repairing while you are sleeping so give your body the ample time it needs.  6-8 hours doesnt work.  Go for 8-10 ideally.  Finally, when it comes to when to wod again.......again this is totally dependant on the person.  What I have found is that if you are sore, its better to get back in there and workout.  It gets those muscles loose again and keeps the scar tissue broken up and doesnt allow for stiffening.  Now if you are completely UNable to move, then its time to "roll-out" and do the mobility thing for a day.  Let those muscle recoup if they are just thrashed but don't just sit and do nothing.  Your body is made to move, so move.  If you do come in the next day, and lets say there is more leg work, like ......"Kelsu" comes up, well now what?  Warm-up well, mobility hard and then move!  Maybe you may need to scale the intensity back and that's ok! The point of our workouts are to give your RELATIVE high intensity.  It isnt going to be GAMES intensity everyday.  So if you have a really sore day, thats ok, come in and move.  If you need to take the day because you move, then MOB it out.  Hopefully that helps:)

Tomorrow we will have a class at 12 noon and this will be a regular class!!!!  SIGN UP ON MINDBODY!!!

CROSSFIT FOR HOPE JUNE 9th!!!!!!

FEEL THE BURN!!!!

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"All That!"

INFERNO Warm-up x 3

Complete the following:

 

4 Rounds:

     AMRAP in 4 minutes:

          3 reps Walk Walks

          6 reps Broad Jumps (8', 6')

          9 reps Hang Power Snatch (115#, 75#)

     **rest 1 minute between each of the 4 rounds.  Start back at Wall Walk at the start of the round

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then....

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Overhead Squats

     3-3-3-3

          *35x0 (3 second count on way down, hold for 5 count, explode up, and wait 0 seconds to go into your next rep)

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MWOD........here's some info about coming back to workout after an injury.  Be smart about it!!

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CrossFit Inferno WOD for Wednesday May 30, 2012

CrossFit is obviously THE best workout you can do.  But people seem to miss the point that it doesn't matter what workout you do, if your nutrition is not there, then you will only go so far.  But if your nutrition and your workout are there then you are good right?  WRONG!!!  Now I know all my college students will be upset when they hear this but if your lifestyle is not 100% then you are STILL not going to be able to get all you can get from all the good stuff you are doing.  Basically, each day counts when it comes to your health and the more days you are doing EVERYTHING right, the longer you will live and the healthier you will be in that life.  Your lifestyle can actually turn on and turn off bad gene expressions.  So you are able to actually control your life, you aren't predetermined to have cancer or other things like that just because your parents did.  When you put ALL the elements together: your training, your mobility and movement, and your lifestyle, this is what will determine your lifespan and your health.  So how long do you want to live and be healthy?  The coolest thing is that it is TOTALLY up to you!!!  Check the MWOD Video below:)

We will have the 12noon class this Friday as a normal running class!!!  MAKE SURE YOU SIGN UP ON MINDBODY!!!!!

WODtours will be coming this Friday and Saturday!!  That's right, we will be having some visitors from around the world coming to visit our gym on a 10 day workout vacation!!!  Lets make sure to make them feel welcome!!! 

CROSSFIT FOR HOPE JUNE 9th!!!!!!

FEEL THE BURN!!!

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"Living the Life"

INFERNO Warm-up x 3

Complete the following:

 

5 Rounds:

     10 reps Sumo Deadlift High Pull (135#, 95#)

     10 reps Box Jumps over the box (24#, 20#)

     100' Bear Crawl (outside)

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then.....

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Box Jump and Knee Jump

     *Find Max Height on both

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MWOD........Lifestye and health

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CrossFit Inferno WOD for Tuesday May 29, 2012

We want to welcome Cruz Martinez into the world!!!  This is Cesar's first child.  There have been a bunch of babies born lately and of course it makes me think about my daughter.  She just turned 11 years old and it seem like yesterday that she was a cute little blobule like Cruz.  Its amazing how fast time goes.  It seemed to drag when I was younger but now that I'm older, the years FLY by!!  Maybe this is why I go to bed late and get up early, I don't want to let the time slip away.  The fact is that time moves quickly.  You NEED to make sure that while you are here you do what you can to be happy.  Enjoy your job, enjoy your activities, enjoy your family, enjoy your friends!  Even enjoy the bad times or the hard times because it these that make the good time seem that much better.  You are in the middle of a great life, and you are doing great things in it!  Enjoy your life!!!!

We will be starting the 12noon class on Fridays starting this friday!!! Sign up for it on Mindbody!!

CROSSFIT FOR HOPE IS COMING THIS JUNE 9TH AND ITS GOING TO BE BIG!!!!!!!!  MAKE SURE YOU ARE REGISTERED AND RAISING MONEY OR YOU CAN JUST COME TO THE WORKOUT AND FOR $25 DO THE HOPE WORKOUT AND GET A FREE TSHIRT AND SWAG BAG!!!

FEEL THE BURN!!!!

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"Cruz-in"

INFERNO Warm-up x 3

Complete the following:

 

Kalsu:

     Every Minute on the Minute:   

          *do 5 Burpees and then as many reps as possible of Thrusters(135#, 95#).  The object to get to 100reps as fast as possible.

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then.....

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5 Rounds:

     70 foot Hand Stand Walk (or Handstand Hold for 1 minute)

     Max time "L-sit"

         *This workout is for quality rather than time.

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MWOD........some work for the thrusters!

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CrossFit Inferno WOD for Monday May 28, 2012

Today for Memorial Day......we MURPH!!!  This is such a great workout, but also has such a great following in the Crossfit Community.  First, we love the HERO wods like this that show homage to those that have put their lives out there for us and paid the ultimate sacrifice.  It shows the respect and the connection we have with them.  Second, Crossfit has been known for grinding workout, and though most of them are short in duration, this one is NOT!  One of the coolest things about this workout is that Lt Micheal Murphy did this workout on a regular basis.  So today, do it for Murpy, do for all the others that give their life for us, do it for those who do for us!  Happy Memorial Day!!

TODAY WE WILL ONLY HAVE THE 8, 915AM CLASSES AND THE 5,615PM CLASSES.  SEE YOU THERE!!!!!

CROSSFIT FOR HOPE JUNE 9th!!! GET IT ON YOUR CALANDER!!!!

FEEL THE BURN!!!!

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"Memorial Murph"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

     1 mile Run

     100 reps Pull-ups

     200 reps Push-ups

     300 reps Squats

     1 mile Run

     *if you have a weight vest, do this with 25#.  Today we will make it the traditional Murph meaning that you must do all of the pull-ups before you can move on to the push-ups, etc.

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Some Pose Running........B Mac explains what POSE is all about!!!

 

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CrossFit Inferno WOD for Sunday May 27, 2012

Life has things happen in it every single day.  Sometimes they are good things, sometimes they are bad things.  The fact of the matter is that if you are presented with something, an issue, a task, work to be done, etc, life doesn't really care about any of the excuses you might give.  It doesn't care if your are tired, it doesn't care if you are older, it doesn't care if you are super experienced, it doesn't care if you feel sick, it doesn't care if you too big or too small.  All you can do is take what you have and make something work to deal with the task or complete the work that's needed.  I like to relate this to a fire.  A fire will burn no matter what your issue is.  And it will keep burning until you put it out.  You may have the skills,, or you may not but if you dont do something, then that fire is going to destroy everything in its path.  So what is the point of all this you ask?  EXCUSES.  Dont waste time giving excuses.  Just do what you need to do and do it the best way you can!  I have seen some pretty impressive mental changes lately in the gyms and I hope that these changes are making their way out into the real world so you can attack life:)

WE WILL ONLY HAVE 4 CLASSES TOMORROW FOR MEMORIAL DAY: 8AM, 915AM, 5PM, 615PM AND WE WILL CAP IT AT 20 PEOPLE!!!  MAKE SURE YOU REGISTER ON MINDBODY!!!

CROSSFIT FOR HOPE IS COMING JUNE 9TH!!!!!!  ARE YOU READY FOR IT???

FEEL THE BURN!!!!!

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"Death by twice"

INFERNO Warm-up x 3

Complete the following:

 

Death by....:

     Handstand Push-up

          *do 1 rep the 1st minute, 2 the 2nd, 3 on the 3rd, etc until you are unable to complete the reps needed in that minute.  You must complete a minimum of 10 rounds or you will need to do 3 penalty rounds.  These rounds are done by multiplying the highest successful round you had by .7 so if you finished the 8th round but failed on 9, then sit the following  minute out and then do (8x .7=5.6 or 6 reps) 6 reps each minute for the next 3 minutes.

******rest 3 minutes*****

     Burpees

          *exact same set up as the above

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then.....

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Deficit Deadlift

     5-5-5-5

          *Do this on a 4 inch platform or while standing on 45#Bumpers.  Go heavy!

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MWOD........best shoulder mob ever!!!

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CrossFit Inferno WOD for Saturday May 26, 2012

I find constant amazement in what CrossFit can do for people.  Sure the workouts are the BEST thing out there to improve your General Physical Preparedness and improve your overall movement, etc.  But there are a bunch of other things that are going on at the same time.  There is a transformation of the mind, which in turn becomes a transformation in the person.  I was just talking to an old member that said he likes our programing because he looks at it and thinks there is no way he can do it, then after he starts and he chips away at whatever it is, he finishes.  His words were, "I am faced with the impossible, and then I complete it."  This raises your confidence in yourself.  It makes you start to believe in what you are capable of doing.  It shows you that you CAN do it, no matter how bad it is, or how much it hurts.  As this confidence grows in the gym, it starts to seep out into your normal everyday life.  Nothing is too painful, or impossible.  Sure it might suck, but you know you will get through it!  This isn't just you feel good because the scale says "x" pounds.  It isn't just an aesthetic thing.  Its a YOU-thing!  A 100%, from the inside out, entire life improving thing!  This stuff is amazing!!

CROSSFIT FOR HOPE JUNE 9th at the SLO INFERNO.  WE WILL BE RUNNING HEATS EVERY HALF HOUR ALL DAY LONG.  COME AND RAISE MONEY FOR ST. JUDE'S CHILDREN'S HOSPITAL WITH US!!!!!  REGISTER HERE!

MEMORIAL DAY WE WILL ONLY HAVE 4 CLASSES: 8AM, 915AM, 5PM, 615PM.  WE WILL INCREASE THE FULL NUMBER THOUGH!!!

FEEL THE BURN!!!!

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"Squirrels and Faxes"

INFERNO Warm-up x 3

Complete the following:

 

5 Rounds:

     50 reps Double Unders

     15 reps Ring Push-ups

     10 reps Push Jerk (185#, 125#)

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then.....

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Front Rack Walk (205#, 115#)

     *walk 400m and if you have to drop the bar then do air squats until you pick the bar back up.

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MWOD........positioning and stretches for shoulders that are AWESOME!!!

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CrossFit Inferno WOD for Friday May 25, 2012

"I hate to run".  "I'm not very good at those".  "I hate doing those."  These are all comments that will keep us from becoming fit.  Remember fitness is about being good at all 10 physical traits.  We don't want you good at only 2 or 3. You may be the best in the world at those 2 or 3 things, and even though that is good, it means you have holes in your fitness.  Honestly, the workouts you should NEVER miss are the one you think you are going to be the worst at.  Its here where you will fix those weaknesses, and its here that you will gain some skills for outside of the gym.  So, if you hate to run, or you suck at Bar Muscle ups or Toes to Bar, make today a priority.  Lets all raise our level of fitness.  Improve those weakness!!!!!

CROSSFIT FOR HOPE JUNE 9TH!!!!  REGISTER HERE FOR THIS EVENT! CHECK OUT THIS LITTLE VIDEO ON THE MAIN SITE THE OTHER DAY.[wmv] [mov] [HD mov]

FEEL THE BURN!!!!

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"Run Forrest"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

     800m Run

     50 reps Toes to Bar

     800m Run

     40 reps Overhead Squat (135#, 95#)

     800m Run

     30 reps Bar Muscle-ups (Hip to Bar Pull-ups)

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then....

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Hang Power Clean

     5-5-5-5

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MWOD........some help for the shoulder in pull-ups and opening the hip for T2B

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CrossFit Inferno WOD for Thursday May 24, 2012

I remember when we were the only crazy people running around town with the Vibrim 5 Finger shoes on.  I had seen them for a couple years in the Crossfit world but couldn't get myself to do it.  My brother got a pair and had me try them on and I loved them!  Yes they were odd looking, yes we got tons of looks no matter where we were with them, but that wasn't why I wore them or pushed them.  Under the idea of CrossFit being the biggest fitness free market trade system of ideas, and it taking the best thoughts and ideas from all the different disciplines out there, this shoe made sense.  It was allowing your feet to do what it was supposed to do.  It didn't have false arch supports, it didn't have a big padded heel, it didn't have a narrow toe box.  It was made strictly so your foot could act like a foot but give it just enough protection so that you didn't get cut by glass or rocks.  This in turn made for more proper running.  We don't have padding on our heel because we aren't supposed to run on our heels.  The shock absorber for our bodies is the quad, the calf, the Achilles tendon and the arch of the foot.  When we run and our foot lands to the fore-front of the foot, and the leg has a slight bend to it, then all the "right" parts take the shock.  This is proper running.  However, I have seen SO MANY people wearing their minimalistic shoes and they all still heel strike!  It has got to be killing them!!!  If you are running and you hear the slapping sound of your foot coming down, or you get knee pain when you run, more than likely you are running incorrectly.  Please check out this link POSE RUNNING.  This is how we were MADE to run!!!!

CROSSFIT FOR HOPE JUNE 9TH!!!!  REGISTER HERE AND HELP US TO RAISE MONEY FOR THE ST. JUDE'S CHILDREN'S HOSPITAL!!!!!

FEEL THE BURN!!!!!

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"Happy Bday Lex!"

INFERNO Warm-up x 3

Complete the following:

 

3 Rounds:

     15 reps Front Squats (185#, 125#)

     200m Run

     25 reps Kettle Bell Swing (53#, 35#)

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then.....

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Squat Snatch

     1-1-1-1-1

          *warm up with some weight first and get  comfortable in the bottom.  The object here is to go as heavy as you can and each time you get yourself under the weight you must sit and hold the snatch in the botom position for a 5 count, then come up.  See how heavy you can go!

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MWOD........lets get the hips ready to explode!!

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CrossFit Inferno WOD for Wednesday May 23, 2012

Speed versus Form is one of those lines we ride as CrossFitters EVERY day!  Since we are put on a clock, and because of the whole "competition between friends", and even the "Sport of fitness", there is a heavy emphasis put on speed.  The faster we go, the more work is done and the more power output there is.  However, going fast and not getting full range of motion IS NOT increasing anything but bad form and the chance for injury.  When the question was asked of Coach Glassman about which was more import, Speed or Form, his answer is "yes"!  Basically what this means is that BOTH ARE EQUALLY IMPORTANT!! We want you to go as fast as you can while keeping full range of motion.  Move your body to the end range of motion so that strength is developed for the entire range. Don't let yourself get short muscles.  This will cause less flexibility, and injury because you wont be able to move the way your body needs to.  Get the MAXIMUM out of EACH WORKOUT!!!!

NEXT WEEK WE WILL BE CHANGING OUR TUES/THURS MORNING CLASSES TO 6AM AND 715AM.  THIS MOVES THE CLASSES BACK 30 MINUTES AND HOPEFULLY THIS WORKS BETTER FOR OUR MEMBER'S WORK SCHEDULES!!  WE ALSO WILL BE ADDING THE 12 NOON CLASS ON FRIDAYS!!!!  MAKE A NOTE OF THIS!!!

CROSSFIT FOR HOPE JUNE 9TH!!!!  REGISTER AND START RAISING MONEY WITH THE INFERNO TEAM FOR THE CHILDREN OF THE ST. JUDE'S CHILDREN'S HOSPITAL!!!

FEEL THE BURN!!!!

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"3 Times a Lady"

INFERNO Warm-up x 3

Complete the following:

 

1) 1-3-5-7-9 reps

     Muscle-ups

     Squat Clean and Jerk

          *225#, 205#, 185#, 155#, 135#

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then.....

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2) Deadlifts

     30 reps for time (315#, 225#)

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then....

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3) Toes to Bar Tabata

     *8 rounds for time of 20 seconds max reps T2B and then 10 seconds rest.  Score with total reps

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GWOD........a little scaled version for muscle up with Carl Paoli

Details at GymnasticsWOD

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CrossFit Inferno WOD for Tuesday May 22, 2012

NO FEAR!  Remember that brand from the 90's??  As cheesy as it was back in the day, its actually a good saying for us.  With the workouts and the things we do daily in the box, we have to understand that we are taking on HUGE tasks!  We move much weight, we push our bodies harder than most, and we constantly challenge ourselves.  Yet, I will still see members stepping up to a weight, a bar, or come into a workout SCARED.  They dont think they can do it.  If you dont see yourself doing it, then you WONT do it.  Dont let this happen to you. When you come into a workout or step up to a weight, you need to KNOW that you are going to rip that thing off the ground and get it up!  You need to get angry inside (doesnt have to be the old school football meathead style of smacking your face etc), or at least fired up and strong.  Tell yourself to ATTACK it!!!!!  The second you dont think you will get it, if that thought barely slides in, then you wont get it.  You should have NO FEAR of failing here.  There is no harm for not getting it.  So if there isnt any worry about not getting it, then what do you have to lose?  NOTHING!!!  But you have EVERYTHING to gain!!!

THOUGHTS ON CHANGING THE TUE/THUR AM CLASSES TO 6am, 715am?  MOVE IT BACK 30 MINUTES?  ALSO ADDING A FRIDAY NOON CLASS.  WHATS THE INTEREST??

HOW MANY OF YOU HAVE REGISTERED FOR THE CROSSFIT FOR HOPE WORKOUT FUND RAISER???   BEING INVOLVED IN THIS IS PART OF BEING INVOLVED IN YOUR TEAM!  THIS IS AN IMPORTANT THING THAT WE ALL NEED TO BE APART OF!!!

FEEL THE BURN!!!

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"Tape Up"

INFERNO Warm-up x 3

Complete the following:

 

For Time: (20 min time)

     30 reps Push Jerk (185#, 125#)

     50 reps Pull-ups

          *****3 mintute rest*****

     30 reps Push Jerk (155#, 105#)

     40 reps Pull-ups

          *****2 minutes rest*****

     30 reps Push Jerk (115#, 75#)

     30 reps Pull-ups

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then.....

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Atlas Stone (or Power Clean)

     30 reps to shoulder for time

          *Go as heavy as you can but look to stay under 6 minutes

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MWOD........a little partner work for going overhead

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