CROSSFIT - INFERNO!!!

Crossfit Inferno WOD for Thursday November 12, 2009

Do you have a weakness to your fitness level?  Everyone has something that they are really good at and something that they aren't very good at.  The only to achieve that ULTIMATE level of fitness is to find those weakness and improve them.  With our programming and our training we want to make sure you keep your strengths high and improve your weakness so that they aren't weaknesses anymore. 

What are your strengths and your weaknesses?  You need to be able to really look at yourself and be honest.  Just because your not the best in the gym doesn't mean its a weakness.  Air it out!!  Lets see what we need to improve!!

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"Squats and Ups"

CFI Warm-up x 3

Complete 5 rounds for time:

10 Front Squats taken from the ground(155#, 105#)

15 Burpee Pull-ups

20 Sit-ups

Post to comments:

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Crossfit Inferno for WOD for Wednesday November 11, 2009

HAPPY VETERAN'S DAY TO ALL THOSE WHO MAKE OUR FREEDOM POSSIBLE!!!!!

Everyone talks about functional movements.  Its a gym world buzz word.  How functional are curls, how functional are leg extensions, how functional is the elliptical machine?  Some may as how functional the Olympic lifts are.  Well, as i was sitting at my daughters gymnastic class, the teacher asked her to go get a pad that they could use to boost them up to the bar.  It wasn't really heavy but it was an awkward shape.  She wanted to hold it over her head and walk it to the group and she only had one way to get it up.  Thats right......she did the Snatch!!!  She didnt even know what she was doing but it was the most efficient way to move it.  She had to do the same thing with a bar stand.  She actually did the Clean and Jerk to get that up and move it.  Its so cool to see how the workouts we do can be found in real life! 

Do you ever see our workouts end up in real life?

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"Sumo Bells"

CFI Warm-up x 3

Complete 4 rounds for time:

15 Sumo Deadlift High Pulls (95#, 65#)

20 Kettle  Bell Swings (55#, 35#)

400m Run

then...........

How long does it take you to do 1.5 minutes of Free Hand Stands (no wall)

Post to comments:

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Crossfit Inferno WOD for Tuesday November 10, 2009

It was amazing to read everyone's responses to yesterdays blog!  Crossfit has this unique way of slipping into peoples lives and then becoming such a big part of them.  We have become fanatics, and yes even "workout snobs".  It sounds bad but it really isn't.  Its more of a functional look at fitness and more importantly, wellness.  And not just wellness for right now, but wellness for life.  We just get excited and want everyone around us to see what it is truly about.  The funny thing is that as much as people don't want to accept it as "the way", just look at what is happening around.  Everyone is wanting to jump on the Crossfit band wagon, even the "globo-gyms" are trying to get in on it by having "crossfit-like" workouts.  Well i guess imitation is the highest form of flattery!  Maybe the "workout snobs" might have something here:)

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"1 and 1 and 1"

CFI Warm-up x 3

Complete 5 rounds for time:

1min max reps of Hang Squat Cleans (135#, 95#)

1min max reps of Pull-ups

1min rest

then.......

20 reps Back Squat  (1rd of max wt for the 20 reps)

Post to comments:

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Hang Squat Clean... [wmv][mov]

Crossfit Inferno WOD for Monday November 9, 2009

Many people are really scared to come and try what we do.  It takes guts to come to the INFERNO and give what we do a try.  People say its hard, they say its crazy, they say it will make them to small or too big, they say im too old to do it, they say well i can do that at the local "globo-gym".  What was the thing that brought you in?  Put it in the comments:)

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"Push, Push, Jump"

CFI Warm-up x 3

Complete 5 rounds for time:

7 reps Push Press (155#, 105#)

14 reps Push-ups

21 reps Box Jumps (24#, 20)

**no step ups

then.... if time.....

Weighted Pull-ups

1-1-1

Post to comments:

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Push Press... [wmv][mov]

Push-up Standards...[wmv][mov]

Box Jump Variations...[ wmv]

Crossfit Inferno WOD for Sunday November 8, 2009

FOUNDATIONS CLASS TODAY AT 930AM!!!!!!!!!!! 

How important is it that you train yourself to do full range of motion on each and every rep, lift, etc when your training?  Will the fact that you skip a rep, or that you dont touch your chest to the ground on push-ups, or not hang all the way on your pull-ups really hurt you?  The answer is, no it wont hurt you.  You will still get a good workout and you will probably beat some others times in the process.  So then what do you lose?  Well right off, you will not be doing as much work as you could be doing, so your taking the easy way out and will not be getting the gains you were hoping for.  You will be training your muscles to work in only a short range of the movement. You will be strong in that range but then weak outside if it.  Do you want to be weak anywhere?  You will not be burning as many calories while you workout so if you looking for some weight lose, you will not have as much.  And finally, every time you cheat yourself, it gets easier and easier to do it the next time.  This will start to translate into things other than just the gym.  You will not have the confidence because you know you will have to cheat to complete a task.  Once again, the mind f*$#k part of our training.  We stress full range in all moves and proper form on everything. Train your body to do whats right.  Build that correct muscle memory.  And about the time thing........i would rather be last but know that i completed the wod as given to me, rather than being first and cheating reps or range of motion!  Keep up the good work everyone!

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"7,000 lbs "

CFI Warm-up x 3

Complete for time:

You get to choose which way you want to do it.  Everyone will be doing the same amount of work today...moving 7,000lbs from the ground to overhead anyway you like.

Weight/rep choices

185 lbs x 37 reps

155 lbs x 46 reps

135 lbs x 52 reps

95 lbs x 74 reps

75 lbs x 94 reps

65 lbs x 108 reps

55 lbs x 127 reps

45 lbs x 155 reps

35 lbs x 200 reps

Post to comments:

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Crossfit Inferno WOD for Saturday November 7, 2009

So who will be coming to the Foundations Class tomorrow at the INFERNO at 930am?  This 3 hour class will give you some specialize individualized instruction on the 9 basic moves in Crossfit.  It is $100 but is well worth the money.  Can you put a price on safety and efficiency of your movement?  Didnt think so!  Email me at crossfitinferno@gmail.com to let me know your coming.

So how many of you thought there would be pull-ups on here?  Well your all very lucky it didnt come up in my master plan for you INFERNO-ites!  I one thing to say about this........you dont pick exactly what wil happen to you each and everyday.  There will be days when you will have to climb the same set of stairs, or lift the same person, or run to catch the same bus, etc.  Does this mean you are overdoing that task?  Of course not!  Yes we had some sort of pull-up variation four days in a row. However, each time it was in a different number and coupled with different moves.  You are NOT OVER-TRAINING your arms!!  We dont train pieces here at the INFERNO...we train the body!  Do you think that Micheal Phelps only swims 3 days in a row because he doesnt want to over-train his shoulders?  Of course not!  He will train different strokes at different lengths, etc to elicit a different response.  Do not pick and choose your workouts.  Make your training schedule and stick to it.  Take what comes your way.  You never know....you might just get the same workout 3 days in a row.  When you Crossfit, you are preparing yourself for the unknown and the unknowable!!!!   :)

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"Oh yeah!"

CFI Warm-up x 3

Complete max rounds in 20 mins:

200m sprint

5 reps Deadlift (80% your 1 rep max)

15 reps Push-ups

Post to comments:

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Crossfit Inferno WOD for Friday November 6, 2009

EMAIL CROSSFITINFERNO@GMAIL.COM TO SIGN UP FOR THE INFERNO FOUNDATIONS CLASS THIS SUNDAY AT 930AM AT THE GYM.  THIS 3 HOUR CLASS WILL GIVE YOU SPECIALIZE INSTRUCTION ON THE BASIC MOVES IN CROSSFIT TO KEEP YOU SAFE AND HELP YOU WITH YOUR GAINS!!!

All you Crossfitters out there know what crossfitting will do for you.  You understand why you are doing what your doing and what it enables you to do.  Who else do you think should be Crossfitting?  Do you think that public safety personnel should?  Look at the firefighters and police around you.  Many will say that they are the "heroes" in the community.  Look at them.......do they look like the hero you want?  Are they physically able to be the hero that you want?  Do YOU think that they all should be Crossfitting?  Post your thoughts on the comments along with your scores

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"Putting it up!"

CFI Warm-up x 3

Complete 4 rounds of:

Without letting go of the bar (135#, 95#)

5 reps Power Clean

Max reps Shoulder Press

Max reps Push Press

Max reps Push Jerk

5 reps Front Squat

then 5 minute rest....

Post to comments:

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Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Shoulder Press-Push Press-Push Jerk...[ wmv]

Crossfit Inferno WOD for Thursday November 5, 2009

EMAIL CROSSFITINFERNO@GMAIL.COM TO SIGN UP FOR THE INFERNO FOUNDATIONS CLASS THIS SUNDAY AT 930AM AT THE GYM.  THIS 3 HOUR CLASS WILL GIVE YOU SPECIALIZE INSTRUCTION ON THE BASIC MOVES IN CROSSFIT TO KEEP YOU SAFE AND HELP YOU WITH YOUR GAINS!!!

Some people will try to cut on the Crossfit training program by saying that it will not make you the best at your sport or activity.  This is one reason why Mark Twight of "Gym Jones" broke and started his own brand of the same thing.  He said his athletes (climbers and cyclists) were getting weaker or at least were not as good as they should have been at their specific sports.  People miss the point.  Crossfit alone WILL NOT make you the best wrestler, or best cyclist, or best power lifter, or best marathoner, or best triathlete.  It will make your body much better, stronger, more flexible, etc etc, so that when you do you specific sport training, now you can achieve more than you ever have before.  To be the best in a particular sport, you must train in that specific sport so that those specific reactions and techniques are perfected.  But with Crossfit you will not have to workout as long.  Long training times just give rise to more injuries.  So when Crossfit is added to a specific program, you can then cut down on the training time to achieve the same physical capacities of your specific event.  Think of Crossfit and cross training.......get it?  However, if your specific activity is random, like a firefighter, or if its just life in general, then Crossfit IS THE BEST training to get you ready for anything that comes your way!!! If you want your broad based ULTIMATE LEVEL OF FITNESS.........then Crossfit!

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"SoCal Quals WOD 1"

CFI Warm-up x 3

Complete 6 rounds for time:

30 rep Squats

10 reps Pull-ups

5 reps Power Clean and then Jerk (155#, 105#)

then......

100 reps Sit-ups for time

Post to comments:

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Crossfit Inferno WOD for Wednesday November 4, 2009

EMAIL CROSSFITINFERNO@GMAIL.COM TO SIGN UP FOR THE INFERNO FOUNDATIONS CLASS THIS SUNDAY AT 930AM AT THE GYM.  THIS 3 HOUR CLASS WILL GIVE YOU SPECIALIZE INSTRUCTION ON THE BASIC MOVES IN CROSSFIT TO KEEP YOU SAFE AND HELP YOU WITH YOUR GAINS!!!

I am noticing that affiliates around the state are having competitions.  How about we get our Inferno group together to go to some of these and test out our fitness against others.  It is a great way to bond our group even more, it bonds the Crossfit Community in the state, and it allows people to see who and what we are all about!  If your interested, let me know!

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"Mary"

CFI Warm-up x 3

Complete max rounds in 20 min of:

5 reps Hand Stand Push-ups

10 reps Pistols  (one legged squats, alternating)

15 rep Pull-ups

Post to comments:

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Mary at 7K ft (Rob Miller)...[wmv][mov]

Crossfit Inferno WOD for Tuesday November 3, 2009

WE WILL BE DOING OUR FOUNDATIONS CLASS THIS SUNDAY AT 930AM!  EMAIL TO SIGN UP FOR IT!  THIS 3 HOUR CLASS WILL GIVE YOU PERSONAL INSTRUCTION ON THE 9 BASIC MOVEMENTS IN CROSSFIT.  THIS WILL IMPROVE EFFICIENCY AND IMPROVE PERFORMANCE!!

Fact: Long slow distance running done in excess ultimately results in bodies riddled with chronic overuse injuries.

Which guy above, if we measured their ability across the following challenges and took their average would come out on top.

a. Row 2000 meters

b. Play a pickup game of basketball, volleyball, softball, etc.

c. Defend himself in a street brawl

d. Carry a loved one out of a third story burning building

e. Complete Fran, Helen, Diane, Karen, Cindy, Fight Gone Bad, etc.

f. Gain attention from the opposite sex (in a favorable way)

Heres an awesome quote from CrossFit founder Greg Glassman regarding the difference between anaerobic vs. aerobic activity.

“What’s the drawback of anaerobic efforts?
Discomfort.
I know tons of guys who think that spending all day jogging on west cliff is fun. I don’t know anyone who thinks a 1000 meter effort on a rower is fun.

We know that a good anaerobic athlete can put his hands in his pockets and walk up to a five gallon plastic bucket full of water and stick his head in and drown himself, and not pull out. That’s the kind of willpower that’s required to endure anaerobic efforts.

We don’t want to advertise that aspect of our program much. It doesn’t draw people through the door (Secretly we suspect it does). But it’s true. If you can give me good 1000 meter efforts on the rower, good 800 meter efforts on the track, if you can thoroughly exhaust these anaerobic pathways with a smile on your face, then you are the real deal.

To the extent that you can engage in this and not give up, you will also become supremely fit. Because you are working out in the high power range where the intensity is great, and that focus is where all the results come.”

I LOVE IT!!!

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"Rows and Frontals"

CFI Warm-up x 3

Complete 2000m Row for time:

and......

Front Squat

10-5-5-5

**10 reps for the warm-up and then your first set of 5 should be around 85% of your 1rm then be above 90%

Post to comments:

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Rowing Basics (C2), Angela Hart...[wmv][mov]
Row Corrections, Ia, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]
Row Corrections, Ib, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]
Row Corrections, IIa, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]
Row Corrections, IIb, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]
Row Corrections, IIIa, Greg Hammond, C2 ( (CFJ Preview)) ...[wmv][mov]
Row CorrectionsIIIb, C2 ( (CFJ Preview)) ...[wmv][mov]
Rowing Fast, Bruce Kocher from C2 ...[wmv][mov]

Front Squat Good/Bad Bi-panel...[wmv][mov]