CrossFit Inferno WOD for Wednesday February 22, 2012

To do well in anything, it takes a calm mind.  Even though I am sure you have seen some football players or fighters slapping their face trying to get all fired up and pissed off to perform well.  In most circumstances this doesn't make anything better other than the one explosive "umph" right after you beat yourself.  For your body to react the way you want it to react, you need to have a relaxed mind and body so that it is able to snap into movement or position and not have to relax the tenseness and then respond after that.  That is wasted time and energy.  The same goes from the other direction.  You MUST believe in what you are doing.  Just because you miss a rep, get out of position, or get tired doesn't mean that you are worthless and suck and you should just stop.  That attitude WILL NOT make the workout better, or make you get done sooner.  You need to be able to hit the reset button, take a deep breath and then get back to it with a clean head and renewed focus.  Think like Bruce Lee, you need to flow like water, smooth.  Water is calm unless it is moved hard and fast then it can have great strength and power.  Then when its not moving, its calm and relaxed again.  Be like the water.

FOUNDATIONS CLASS THIS SUNDAY AT 9AM -12PM.  EMAIL SO WE KNOW YOU ARE COMING!!!!

2012 CROSSFIT OPEN EVENT WILL BE HELD AT THE INFERNO ON SATURDAY FROM 1PM-3PM.  BE THERE AT 1PM TO DRAW FOR HEAT ASSIGNMENTS.  VALIDATION OF WORKOUTS ARE FREE FOR MEMBERS AND 10$ FOR NON-INFERNO MEMBERS.  MEMBERS ALSO HAVE THE OPTION OF THE THURSDAY NIGHT MAKE-UP DURING THE 730PM CLASS.  WORKOUTS WILL START RIGHT AT 730pm SO BE SURE YOU ARE THERE 30 MINUTES EARLY TO WARM UP AND CHECK IN!!!

FEEL THE BURN!!!

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"Whats the 1st WOD?"

INFERNO Warm-up x 3

Complete the following:

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AMRAP in 15 minutes:

     2 reps Power Snatch (135#, 95#)

     4 reps Snatch Grip Jerk from behind the neck (135#, 95#)

     6 reps  (3 each leg) Alternating Forward Lunges w bar on back (135#, 95#)

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then....

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Deadlift (315#, 215#)

     30 reps for time     

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MWOD.....work on ribs and scapula for better overhead

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Comments

[Adam Hamm]

m/33/5'8"/170lb

8 rds + 2 Snatches

30-315lb deadlifts in 9:06, probably could have gone faster but wasn't feeling it.