CROSSFIT - INFERNO!!!

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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CrossFit Inferno WOD for Monday May 21, 2012

One of the best things about Crossfit is when I see a "girlie-girl", or a house wife/mom, or younger very shy girl come in and get to where they are lifting weights.  And I dont mean the dumb pink little dumbbells.  I mean they come in and move weight and get the form down to where they are doing olympic lifts or squat cleans with precision and fire!!!  It is a VERY VERY sexy thing!!!  Now please dont take this as just dumb guy talk.  What I mean by SEXY is that it shows confidence and power.  And that IS sexy!!!  Lifting weights isn't about being a Bulgarian Shot-putter (and I dont mean any offense with this).  Its about being a strong, fit, power, confident individual who can do things when they need to.  So if you are one of those girls who is afraid to lift because it "isnt what girls do", think again!!  Girls lift and when they do.............IT IS SEXY!!!!!!

Sorry this is up late, the internet at my house was messed up!!!!

FEEL THE BURN!!!!!

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"Stupid Bells"

INFERNO Warm-up x 3

Complete the following:

 

21-18-15-12-9-6-3 reps

     DB Hang Power Cleans (50#, 35#)

     DB Push Press (50#, 35#)

     DB Walking Lunges (each step is 1 rep)

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then.....

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Hang Squat Clean

     3-3-3

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MWOD........where do your shoulders sit in the pull?

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CrossFit Inferno WOD for Sunday May 20, 2012

Today I have been on this planet for 43 years.  Man that sounds terrible HAHAHA!  But it is really that bad?  What I have realized though my life is that AGE TRULY IS JUST A NUMBER!  How do you feel about your life?  Are you tired all the time?  Does it hurt to bend over and pick things up?  Do you still have the energy to run around?  If the answer is no, then you NEED to make some changes in your life.  When I was in my 30's, I ran the Lifeguard Program in Pismo Beach.  We would do team workouts on the beach every Tuesday.  These would be some gruelling workouts and I ALWAYS felt like I was the rabbit that all these young kids were chasing.  I got tired of them chasing me and it honestly pissed me off!  I felt tired and was angry they pushed me so much.  I was old!  Why do I need to keep pushing?? (Here comes the Crossfit lifestyle plug...) Enter CrossFit, moving better, eating better, fish oiling, etc.  A life style of proper living basically started me feeling young again!  I was moving more weight, had less pains, the energy started to increase, I started to get PR's in everything, then I started to want to do even better. I wanted to do EVERYTHING again!! This is the drive!  This is what keeps you going and is basically the "Fountain of Youth".  Im not saying that you can stop time, but what I can say is that you will not feel old.  You will just feel more wise.  Bring on the next ten years and ill tell you how it goes!!!

FEEL THE BURN!!!

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"Happy Birthday to Me!"

INFERNO Warm-up x 3

Complete the following:

 

Pick your very favorite crossfit workout and do it twice.  Take this as a test for your youth!!!

 

MWOD........dont be an old person that cant stand up

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CrossFit Inferno WOD for Saturday May 19, 2012

NO INTRO CLASS OR OPEN GYM TODAY DUE TO DR DAN BRONSTEINS "FUNCTIONAL ANATOMY FOR CROSSFITTERS LECTURE AND KT TAPE SEMINAR".  THIS $20 CLASS WILL START AT 1030 AND GO TO NOON.  THIS IS A CHANCE FOR YOU TO LEARN SOME VALUABLE INFORMATION FROM SOMEONE WHO HAS BEEN WORKING WITH HIGH ATHLETES (WHICH YOU ALL ARE NOW!) FOR YEARS!!!!  THIS IS OPEN TO EVERYONE SO IF YOU WANT TO GAIN SOME KNOWLEDGE, COME ON IN!!!!  SEE YOU THERE!!!

GOOD LUCK TO ALL THE LOCAL HIGH SCHOOL FOOTBALL PLAYERS THAT WILL BE INVOLVED IN THE SLO HIGH WEIGHTLIFTING COMPETITION!!  THE INFERNO WILL BE THERE JUDGING SO GET READY TO THROW BIG WEIGHTS AROUND!!!

CROSSFIT FOR HOPE IS RIGHT AROUND THE CORNER!!!!!  JUNE 9TH!!!  GET FIRED UP!!!

FEEL THE BURN!!!

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"Dirt Digger"

INFERNO Warm-up x 3

Complete the following:

 

4 Rounds:

     10 reps Virtual Shoving (55#, 35#)

          *put bumpers on 1 side of the bar, back and forth over a 24/20" box is 1 rep.  Dont touch the box!

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

     40 reps Double Unders

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then.....

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Hang Squat Snatch

     3-3-3-3

          * warm up with some Burgner Warm-up and some snatch balance, then put that weight on.  These doint have to be touch and go but you cant have more than 2 seconds on the ground.  Snatch it, stand up, drop it, grab it and pull it to the starting pount just above your knee.

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MWOD........the peanut and the bumper for better extension in the rib cage!

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CrossFit Inferno WOD for Friday May 18, 2012

One of Josh's favorite phrases is something that James Fitzgerald (OPT) said in the Crossfit Movie: Every Second Counts.  "Must be able to get comfortable with the uncomfortable".  I agree that this is an awesome statement.  The workouts we do, as well as some of the terrible tasks that we need to do in our life, basically are pretty painful for everyone.  But the people that can hang out in that "pain cave" longer and not be affected by it, will finish it first.  Now, this may be a race or competition, or it may be something in life that we need to get through.  Think about those crappy painful workouts.  Even though you may want to rest or stop because it hurts, this doesn't shorten up the workout at all.  In fact, the more you stop, the longer that workout goes and the longer you have to deal with all that crap.  If you could "bite the bullet" just a little bit longer each time, then you will be through the pain and be able to rest as long as you want.  Life is the same way.  The more you can deal with, or the longer you can last through the bad times, the quicker they are over.  At the Inferno, we get to practice this each and everyday.  The more you are able to push through and last longer, this "comfort with the uncomfortable" will translate into everything else and you will have more success.  Be the one that lasts!!!

DR BRONSTEINS FUNCTIONAL ANATOMY FOR CROSSFITTERS SEMINAR WILL BE THIS SATURDAY AT 1030AM-1200PM AT THE GYM.  THIS $20 SEMINAR IS OPEN TO EVERYONE AND WILL LEAVE YOU WITH SOME GOOD INFORMATION ABOUT YOUR MOVEMENTS AND ALSO GIVE A ROLL OF KT TAPE AND INFORMATION ON HOW TO USE IT!!!  EMAIL US SO WE KNOW YOUR COMING!

FEEL THE BURN!!!!

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"Blazin!"

INFERNO Warm-up x 3

Complete the following:

 

5 Rounds:

     15 reps Thrusters (95#, 65#)

     15 reps Burpees

     ****2 minute rest****

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then.....

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Back Squat plus a little

     7-7-7-7

     *Warm up well because i want these HEAVY for the 7 reps.  Go up if you can.  Once you rack the weight IMMEDIATELY sprint 100m as fast as you can.  Rest as needed between sets.

 

MWOD........Hydration and tac and stretch!!

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CrossFit Inferno WOD for Thursday May 17, 2012

June 9, the CrossFit world is coming together to raise money for St. Jude's Children's Hospital.  This is a day where ALL the affiliates will join together to help these kids out.  The Inferno Family is no different!  We will be putting together a HUGE event in which we are hoping, and planning, for 300 people to go through the workout at the SLO INFERNO!! The minimum donation for this workout is $25, and the Family is hoping to raise $20,000.  Now, if we get 300 people and everyone pays the required $25, then we will be at $7,500.  This is about a third of the way to the goal so obviously we will be HAPPY to accept more but ANYTHING will do!  What if you cant come and participate in the workout on that day??  Well all you need to do is click on THIS LINK, and it will take you to our donation page.  Here you can give a flat rate donation or you can sponsor a particular team member per rep.  Its going to be a really great day so we hope you can make it out and participate with us in this amazing worout!!!  Click here for more details on the event!!!

DR DAN BRONSTEIN WILL BE PRESENTING HIS FUNCTIONAL ANATOMY FOR CROSSFITTERS THIS SATURDAY AT 1030AM.  THIS SEMINAR WILL HELP YOU TO UNDERSTAND YOUR MOVEMENTS BETTER AND ALSO GIVE YOU KNOWLEDGE OF THE USE AND APPLICATION OF KT TAPE.  THE COST IS $20 AND YOU WILL WALK AWAY WITHA ROLL OF TAPE AND INFORMATION ON HOW TO ADMINISTER IT!!!  EMAIL IF YOU ARE COMING!!!

NO INTRO OR OPEN GYM CLASS ON SATURDAY DUE TO THE SEMINAR!!!!

FEEL THE BURN!!!!

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"Box Jumpies"

INFERNO Warm-up x 3

Complete the following:

 

5 Rounds:

     20 reps Box Jump (24", 20")

      8 reps Box Jump (40", 32")

    50 reps Walking Lunges w/ Bumper (45#, 25#)

          *you will have 4 plates next to your box, after your 20 reps, you will stack the 4 plates on your box and then proceed to do you BIG box jumps.  After your those, take the top weight off the stack and do the walking lunges.  Each step counts as a rep.  Weight must be held up over your head the whole time.  When you are done, remove all the weights of the box and start on the next round.

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then.....

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Weighted Walk (185#, 115#)

     * carry the bar in the front rack position for 300m.  Each time you drop the bar, you must do air squats until you pick it up and start walking again. 

 

MWOD........back gets tight from heavy hip extension like box jumps!

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CrossFit Inferno WOD for Wednesday May 16, 2012

The most powerful muscle we have is the one between our ears.  Its amazing how our mind can either make or break and action, a session, or a whole day.  How many of you are presented with a task (like maybe one of our workouts) and the first thing that pops into your head is "man today is going to suck", or "its going to be so hard"?  It may seem like just a small insignificant comment, but actually its the first step towards NOT achieving what you want to achieve!  One of the Original CrossFit Firebreathers, Greg Amundson, says in his Goals Seminars, that your thoughts and words become action, and these actions become your destiny.  Basically, if you say you cant do it, then you cant.  But if you give yourself a positive tense statement, then you will be set in a positive direction.  For example, today dont say "I CANT do another pull-up", say "I'll GET one more pull-up then come off".  Both situations lead to you coming off the bar, but the positive affirmation will set you in a more positive mindset and allow you to achieve more.  Only use words of positive connotation when you are in the gym.  "DONT STOP" is negative.  "KEEP GOING" is positive.  Give it a try!  Thirty minutes before the workout today, start to set a positive mindset about the workout.  During the workout, only use positive words.  Then afterwards, congratulate yourself for the job you did.  See how your body and mind react to this!!

Dr Dan Bronstein will be presenting his Anatomy for Crossfitters and KT Tape seminar this Saturday at 1030am.  The seminar is $20.  Please email if you are planning on going!  We will not have Open gym or Intro to the Inferno that day.

FEEL THE BURN!!!!

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"Dead or Alive"

INFERNO Warm-up x 3

Complete the following:

 

AMRAP in 20 minutes:

     400m Run

     Max reps Pull-ups

          *Round end when you let go of the bar

          *Score with number of pull-ups a run distance

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then.....

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Squat Clean

     3-3-3-3

          *warm up first and then go heavy on these.  These will be touch and go off the floor.

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MWOD........dont break your neck in the pull-ups

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CrossFit Inferno WOD for Tuesday May 15, 2012

Even in the heat of a Crossfit battle, the only thing that really exists is you.  CrossFit is not a fist fight, or a wrestling match.  You cant draft off your opponent.  It really is you against the work and you against the clock.  I think this is why there is such a friendly feeling on the floor during crossfit comps.  Being down at the Regionals competing was just like hanging out with a bunch of insane athletes and throwing weights around together.  Everyone was cool in the warm up area, everyone was cool on the floor and everyone was cool in the ice baths.  This is a great sport and it ties right into the great CrossFit Community that goes along with it!  Love this stuff!!

Dr Dan Bronstein, of Tullius Chiropractic, will be presenting his Anatomy for Crossfitters and KT tape seminar this Saturday at 1030am.  This is open to anyone and will cost $20.  This class will leave you with more knowledge about your body and crossfit, information on KT tape, and information on how to use it on your body!  Email us if you are planning to attend.  Pay when you get to the class! See you there!!

NO 630AM CLASS TOMORROW DUE TO LACK OF INTEREST!!

CROSSFIT FOR HOPE JUNE 9TH!!!!  THIS WEEK YOU WILL BE SEEING THE 3RD MOVEMENT IN THE WORKOUT.....BOX JUMPS.....GET READY!!!

FEEL THE BURN!!!!

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"Damn Dumbbells!"

INFERNO Warm-up x 3

Complete the following:

 

4 Rounds for Time:

     20 reps Dumbbell Ground to Overhead (50#, 35#)

          * hold a DB in each hand and both DBs must move at the same timefrom the floor to overhead, then back to the ground together.  no dropping them!

     100m Farmers Carry w/ Dumbbells

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then.....

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Front Squat

     5-5-5-5

          *warm up well and then start off heavy for set 1 at about 70% of 1RM.  Go up from there.

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MWOD........what about pregnant crossfitters??

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CrossFit Inferno WOD for Monday May 14, 2012

The 2012 Reebok CrossFit SoCal Regionals are finally finished and even though I didnt end up on the podium, I am still extremely happy about how I did overall.  There were some pretty great moments too:  winning the opening event, beating Rich Froning (the current fittest man in the world) in the the Diane workout, being in first place going into day 2, power snatching 215, and being able to come back in the third day with a shredded hand and blistering heat to achieve my highest standing to date at the regionals in 5th place.  Its easy to get bummed about not achieving  my goal, but it is easy to clear that away with all the good things that happened and all the great comments I got from people in the CrossFit community, and more importantly, my Inferno Family.  Thank you so much for those of you who trekked down to Pomona to watch our team and me give everything we have out there.  It really means more that I could ever write down to be out there and hear YOUR people cheering for you.  One of the best feelings in the world!!  Thank you from the bottom of my heart and also thank you for all the text messages and facebooks comments too!!! :)

WE WILL NOT HAVE THE 630AM MONDAY AND WEDNESDAY CLASS.  WE JUST DIDNT HAVE ENOUGH INTEREST IN IT.  SORRY FOR THOSE THAT WERE HOPING FOR IT.  THIS WEEK WILL BE THE NORMAL TIME SCHEDULES AND WE WILL TRY SOME THING NEW NEXT WEEK.

FEEL THE BURN!!!!

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"Completed!"

Inferno Warm-up X3

Complete the Following:

 

4 Rounds:

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

     21 reps Toes to Bar

     14 reps Deadlift (255#, 165#)

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then.....

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Overhead Squat

     3-3-3-3

     *Warm up and then go as heavy as you can with these and increase each round.  Once you have it overhead, descend with a 3 count, hold for a 5 count, explode up, and IMMEDIATELY go into the next rep.  Dont stop at the top to rest.  This will be more difficult that your regular overhead so see how it feels on the warm up part.

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MWOD.....a crazy little step up for doing stuff overhead

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