CROSSFIT - INFERNO!!!

CrossFit Inferno WOD for Saturday December 31, 2011

Today is the final workout of 2011 and so today we end it on a good note!  This is one of the most hated and most loved workouts in CrossFit.  The most impressive thing about is that its long and grueling and it takes some fortitude to get through it.  However, that's what the HERO workouts are all about.  Now today while you are making your way though all the distance and all the reps, it is the perfect time to think about your changes to make for yourself this upcoming year.  I don't even want to call them resolutions, lets call them promises to yourself to make yourself better.  I asked you a couple days ago to think about what these will be.  I think Murph is the perfect workout to come up with them.  What I would like everyone to do is to post there time today and what their New Years Promises will be.  If you have some private ones, you don't have to list those but the other ones, but lets see what we can come up with!!  Oh and one last thing.........HAPPY NEW YEAR!!!!!!

THE 930AM CLASS WILL BE THE ONLY REGULAR CLASS TODAY!!!!!  WE WILL NOT HAVE THE INTRO OR THE OPEN GYM CLASSES TODAY!!!!!

BURPEE CHALLENGE: 51 Burpees

FEEL THE BURN!!!!

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"The Last WOD"

INFERNO Warm-up x 3

Complete the following:

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"Murph"

1 mile run

100 reps Pull-ups

200 reps Push-ups

300 reps Squats

1 mile run

*Rx'ed is with a 25# vest and done in order, meaning all the pull ups first then the push ups, etc.  This one will take some time so be ready!

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MWOD........How are the hips and the psoias?

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CrossFit Inferno WOD for Friday December 30, 2011

I feel like I need to make an apology.  I made a comment on facebook the other day about my being upset with Charles Barkley and him being a spokesperson for Weight Watchers.  My apology is this: I was in no way trying to take any successes anyone has had if they have lost weight and improved themselves while doing Weight Watchers.  I think it is great that people are willing to try almost ANYTHING hoping that it will affect a positive change in their life.  Even though I am proud of those who have had their success, I am NOT proud of Charles.  Crossfitting is a lifestyle.  There are certain ways we eat, ways we workout, ways we think.  We don't subscribe to "just eat a little bit of whatever and you'll lose weight".  Im bummed Charles because I thought that you really tasted the Kool-aid.  Apparently not.  Here is what we live by if you need some refreshing:

World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these ele- ments in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports

BURPEE CHALLENGE: 50 Burpees  (Half-way done!)

FEEL THE BURN!!!!

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"Preparing"

INFERNO Warm-up x 3

Complete the following:

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For Time:

400m Run

21 reps Deadlift (275#, 195#)

42 reps Kettle Bell Swings (53#, 35#)

400m Run

15 reps Deadlift

30 reps Kettle Bell Swings

400m Run

9 reps Deadlift

18 reps Kettle Bell Swings

400m run

3 reps Deadlift

6 reps Kettle Bell Swings

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then....

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Free Hand Stand Work (see video)

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CrossFit Inferno WOD for Thursday December 29, 2011

So the new year is coming up and its that time when people think about new years resolutions.  Hopefully you aren't going to fall into the same trap as the masses out there with the "weight loss" or better health.  We like to think that since you are on this ride with us that you have already put these things in check.  So then what other options are there?  Well, we have a couple days to think about it so I want you to really come up with something good.  Think about what you really to improve yourself:  more sleep, keeping more of a routine for you workouts, not having cheat days, making a point learning more about the movements, regular upkeep with chiro or massage?  The list is endless.  Take the time over the next couple days and look at yourself in the mirror and be truly honest to yourself and what you need to adjust for the next year.

Those of you who said that you want to be in on the grass fed beef, we are going to be collecting the money next monday.  Ill let you know the final amount tomorrow.

BURPEE CHALLENGE: 49 Burpees

FEEL THE BURN!!!!

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"10 is Perfect!"

INFERNO Warm-up x 3

Complete the following:

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10 Rounds:

10 reps Dumbbell Thrusters (50#, 35#)

10 reps Ring Dips

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then....

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10 Rounds:

Bear Crawl (4 lengths of the gym, wall to wall)

    *1 round every minute on the minute

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MWOD.....grinding some hip bits and getting shoulders ready for the dips!!

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CrossFit Inferno WOD for Wednesday December 28, 2011

I was inspired today!!!  There are so many ugly reports about the state of our society and how unhealthy and obese we are.  Yes I know that there are MANY reasons why we do have these problems BUT today I saw something wonderful!  I met a young girl today who is wanting to start up with us here at the INFERNO.  She did Crossfit a little bit in her home town before coming our here to college.  She didn't get into the INFERNO yet because she was trying to get her feet under her learning what school and living on her own was all about.  She didn't workout.  She tried to eat right but its hard in the dorms or when you don't have your parents cooking for you.  But she stopped by to check us out and you could see how excited she was.  What inspired me was this:  Here was a young woman, 18-19 yrs old who wanted to be healthy.  Her view of health and fitness was not the normal mass society view.  It wasn't to eat oatmeal and whole wheat and run for 30 minutes a day to achieve some level of health.  It was to eat a particular way, the way we have been built to eat.  It was to workout a particular way, the way we need to workout to become truly fit.  It was about being with a group of people who think the same way, who support each other in that quest for fitness for all the different reason people want to be fit.  This lifestyle we lead is really spreading!!  Congrats to all of you who live this life and welcome to all of you who will be with us soon!  And welcome to our new INFERNITE!

Listen to this kid!!

BURPEE CHALLENGE: 48 Burpees

FELL THE BURN!!!!

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"Feel the Need for Speed"

INFERNO Warm-up x 3

Complete the following:

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Tabatas:

Snatch Grip Deadlift (135#, 95#)

     *8 rounds of 20 seconds max reps and 10 seconds rest.  Total time of 4 minutes

***Rest 3 minutes***

Hang Power Snatch (135#, 95#)

       *8 rounds of 20 seconds max reps and 10 seconds rest.  Total time of 4 minutes

***Rest 3 minutes***

Overhead Squats (135#, 95#)

     *8 rounds of 20 seconds max reps and 10 seconds rest.  Total time of 4 minutes

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then....

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Push Press

3-3-3-3

*warm up with weight and then start your first set of 3 at 75% of your 1RM.  Go up from there and remeber DO NOT JERK it.  Use your hips in the "dip drive" then lock those hips and legs as you drive through with your shoulder into a locked out positiion

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MWOD......fixing the ribs to fix your shoulders

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CrossFit Inferno WOD for Tuesday December 27, 2011

Its amazing to realize that at EVERY level of sport and athletics, there is a coach to help make them better.  CrossFit and the INFERNO are no different!  We have trainers and coaches that are there for the sole reason to make you better.  Now "better" may be different for everyone in the room.  Some may want to make it to the GAMES, some may want to lose weight, some may want to improve their flexibility.  Whatever the issue, you will ALWAYS need someone to make you better.  I have been one of those guys who worked out by myself for years.  I studied magazines and articles and felt like I knew everything I needed to know.  It wasn't until I had people actually watching that I was able to improve.  Now that I have been doing CrossFit for years and I again study articles and videos all the time, I still need someone to watch me and tell me whether or not I am doing movement correctly, if I am getting full range of motion, if I can improve something, etc.  I would be a FOOL to discount any help that our trainers give out.  If they tell me I need to go lower, then I take their word and go lower.  If they say I need to lock out my arms, I give more so that I can lock out my arms.  Don't take offense, don't argue, don't be all prideful.  If you are then YOU lose out.  Use the trainers to your benefit and you will improve!

The Paleo pictures will be up online for voting after the first of the year.  Sorry about time in between but I want to make sure everyone gets to vote.

BURPEE CHALLENGE:  47 Burpees

FEEL THE BURN!!!!

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"OC What?!?"

INFERNO Warm-up x 3

Complete the following:

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For Time:

10 reps Muscle-ups (10 reps hips to ring or bar)

20 reps Deadlift (315#, 225#)

30 reps Front Squat (155#, 105#)

40 reps Hand Stand Push-up

50 Calorie Row

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then....

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Hang Squat Clean

3-3-3-3

*Warm-up then go heavy.  Object is to see how much you can successfully do at 3 reps.  Cant put it down!!!

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MWOD......an old school calf work for the squat

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CrossFit Inferno WOD for Monday December 26, 2011

The wrapping paper pile is thrown away.  All the presents are now unwrapped and folded and stacked.  Did Santa treat you well?  Hopefully he was able to hook all you little crossfitters up with some cool workout stuff.  Maybe a lacrosse ball or kettle bell or some snazzy tights.  Either way, its time to get back on track!  Don't be one of those "i'll wait until the New Years to start my training".  We will be open all week on the normal schedule except for Saturday.  We will only have one class then so come one and come all!!! 

We want to thank all of you who came and worked out on the 12 Days of Christmas WOD!!!  Yeah, it was a fun one!!!

BURPEE CHALLENGE: 46 Burpees

FEEL THE BURN!!!!

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"Cindy plus Some!"

INFERNO Warm-up x 3

Complete the following:

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30 min time limit:

Buy-in: 20 Hand Stand Push-ups

4 Rounds:

     4 rounds of "Cindy"

            (5 pull-ups, 10 push-ups, 15 air squats)

     200m Sprint

Buy-out: 20 Hand Stand Push-ups

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then....

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Back Squat (225#, 155#)

30 reps for time

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MWOD.....gettin your bits supple!

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CrossFit Inferno Christmas Sunday December 25, 2011

MERRY CHRISTMAS EVERYONE!!!!!!!

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"Enjoy the Day"

INFERNO Warm-up x 3

Complete the following:

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AMRAP in 24 hours:

*Enjoy your family, friends, life, place where you live, the good things in your life, the sunrise, the sunset. 

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May God Bless Us! Everyone!

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CrossFit Inferno WOD for Saturday December 24, 2011

What a fun little ditty we have for you today as we wait for Santa to visit our homes.  That is IF we have been good.  How good have you been this year?  Hopefully, you have been great!  Well, we would love to have everyone come to the gym today for a workout before you get busy with Christmas!!  Its a FREE workout for current members and anyone who wants to have a little fun and see what CrossFit is all about!!  So come in and get a little sweat on before you finish your last minute shopping!   See you there!!!

BURPEE CHALLENGE: 44 Burpees

FEEL THE BURN!!!

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"12 Gifts of Christmas"

INFERNO Warm-up x 3

Complete the following:

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For TIme:

     1 rep Muscle-Up (Sub with stomach to ring pull-up)

     2 reps Snatch (135#, 95#)

     3 reps Floor Swipers (Right and Left=1 rep)

     4 reps Squat Clean Thrusters (135#, 95#)

     5 reps Freestanding Hand Stand Push-ups (Sub with HSPU on Wall)

     6 reps Pistols each leg

     7 reps Toes to Bar

     8 reps Deadlift (135#, 95#)

     9 reps Box Jumps (24", 20")

     10 reps KB Swings (53#, 35#)

     11 reps Burpees

     12 reps Triple Unders…yes…triple unders. (Subs: Double Unders)

*This workout goes just like the song 1 then 2,1 then 3,2,1 etc:)

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Heres a little culture for you.  One of my favorite holiday tunes.....

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CrossFit Inferno WOD for Friday December 23, 2011

The shortest day of the year has finally pasted!  We now can revel in the fact that the days will get longer!!  Do the short days bother you as much as it does me?  We talk about moving and eating the ways our cavemen brothers and sisters did way back in the day.  What did they do when the days were short?  They would sleep.  They would do the work or hunt what they needed and then rested and kept warm.  Now if I could only sleep more!!!  I feel myself slow down in the evening making it hard to workout.  So how do you make that work in your favor?  Treat it as weighted vest.  What I mean by this is yes it will be more difficult when you are not into it, yes you may move a little slower, yes it may take a bit longer to get mentally into it.  But isn't this what these workouts are all about?  Can you push through the difficulties?  I think that you can.  I know that you can!  Come with me and lets crush them together!!!

Tomorrow at 930am is the 12 days of Christmas Workout!!!!!!  Bring a friend for this FREE fun workout!!!!!! 

BURPEE CHALLENGE: 23 Burpees

FEEL THE BURN!!!!

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"Dumbbells and a minute"

INFERNO Warm-up x 3

Complete the following:

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2 Rounds:

Dumbbell Thrusters Max Reps 1 min (50#, 35#)

     rest 1 min

Man Makers Max Reps 1 min (50#, 35#)

     rest 1 min

Dumbbell Burpees Max Reps 1 min (50#, 35#)

     rest 1 min

Hang Squat Cleans Max Reps 1 min (50#, 35#)

     rest 1 min

Dumbbell Jerk Max Reps 1 min (50#, 35#)

     rest 1 min

*Score by total reps

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MWOD......evil work on external rotation

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CrossFit Inferno WOD for Thursday December 22, 2011

For all of our visiting crossfitters, we will have regular classes all this week with, with only 1 class on Saturday at 930am, and a normal schedule on Monday.  Your first class is free and our Holiday Drop-in rate will be $10 after that.  We love having visitors and cant wait for you to workout with us!!!

Yesterday was a day of firsts!!  Steve Sorensen had a goal of snatching 185# and has been working on it. We have seen huge improvements in all of his lifts lately like the cleans, etc.  All this practicing has paid off because, after carrying a stone a bunch of times, he was still able to hit the 185# mark on the snatch successfully!!!!  So badass Steve!  Eileen Shields has NEVER done ring dips since she has been working out with us and yesterday was able to scratch that off her list!  Great job Eileen!!  Bonnie Lyons, who just doesn't seem to realize how incredible she is, has hit not just a pull-up unassisted, not just a chest-to-bar unassisted pull-up, but a weighted (15#) unassisted chest-to-bar pull-up!!!!!  Woo Hoo!!!!  AND....... we had our very first CrossFit Inferno Family Baby hang out for his first Inferno workout!!!  Mason hung out rocking to some good tunes and the sounds of his dad grunting while carrying a Stone!!!  That's what memories are all about!!!  I just want to say that we are super stoked on the people that are part of the INFERNO Family!  This group that you are a part of is not just gym, not just a school of fitness, but a place where we all constantly improve and better ourselves.  We get to be around some amazing people, pick up some amazing traits, do some amazing things, and well....just be amazing!!!  I love this place!!!

BURPEE CHALLENGE:  42 Burpees

FEEL THE BURN!!!!

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"Mason's Mashing Madness"

INFERNO Warm-up x 3

Complete the following:

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7 min AMRAP:

7 reps Deadlifts (315#, 205#)

     *80 foot sprint

14 reps Pistols (7 each leg)

21 reps Double Unders

     *80 foot sprint

*the sprint will be from where ever you are standing in the gym, down to one side of the gym, back to the other, and then back where you are standing.  Score this by number of reps in 7 minutes.  1 round is 42 reps.  No points for the running.

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then....

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Find a 1RM weighted pull-up (in 7 minutes)

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5 Rounds:

Max Reps Weighted Pull-ups (50% of 1RM)

Handstand Walk 60 feet (or Hand Stand Hold for 1 minute)

*Score by number of pull-ups

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MWOD.....how about a holiday mash party!

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