CROSSFIT - INFERNO!!!

Crossfit Inferno WOD for Monday November 2, 2009

Today we are starting the test of our new evening time schedule: 5:00pm, 6:15pm, and 7:30pm.  Lets see what this does for everyone!!

We talk about how nutrition is the foundation of any workout program.  Dr. Barry Sears, the inventor of the Zone Diet, did a lecture about the diet and what it can do for you.  Here are a couple clips from his lecture on the diet, how to do it, how it works, and how to improve performance and health:

Zone Diet [mov] [wmv]

How to eat Zone [mov] [wmv]

Zone Improves Performance [mov] [wmv] 

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"GI Janet"

CFI Warm-up x 3

Complete 10 rounds for time:

10 rep Burpees

10 reps Pull-ups

then.......

20 reps Squat Cleans at 75% of your 1rm weight

Post to comments:

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Crossfit Inferno WOD for Sunday November 1, 2009

We are trying our new class times tomorrow!!!!  The new times will be only changing the evening classes.  They will now be M-F 5:00pm, 6:15pm, and 7:30pm.  We hope that this eases some of the crowded gym times!

So now that everyone had the sweets and the drink, etc.......are you ready to get back on your proper fuel?  How do you eat?  Do you think you "eat ok",  or you "eat healthy", or you "watch what you eat"?  Why do you eat what you eat?  These are questions that you should be able to answer.  Don't let yourself be vague in your answers.  Nutrition is THE foundation to any workout program, and even the BEST workout program will eventually fail if the proper nutrition isnt there.  Zone or Paleo anyone???

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"Annie"

CFI Warm-up x 3

Complete for time:

50-40-30-20-10 reps

Double Unders

Sit-ups

then.........

50m sprints for 10 rounds on the minute

Post to comments:

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Annie (Speal)...[wmv][mov]

Corpsefit Inferno BLOD for Saturday ALL HALLOW'S EVE, 2009

FREE ONE WEEK MEMBERSHIPS ALL THIS MONTH!!!!!!!  COME AND EXPERIENCE THE CENTRAL COAST'S PREMIER GYM FOR STRENGTH AND CONDITIONING AND SEE WHAT TRUE FITNESS IS!!!!

*****STARTING NOVEMBER 2nd, WE WILL BE CHANGING OUR EVENING CLASS TIMES TO 5:00pm, 6:15pm, and 7:30pm!!!!!!!!!!!

NORMAL CLASS TIME TODAY!!!!!!  So come get your workout on before you go get all dressed up and scare all the little kiddies!!!!  Happy Halloween my INFERNO

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"Amittyville Angie!!"

CFI Warm-up x 2

Complete for time:

100 reps Pull-ups

100 reps Push-ups

100 reps Sit-ups

100 reps Squats

then if there is time.........

Dead Lifts 20 reps (75% of 1rm)

Post to comments:

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Crossfit Inferno WOD for Friday October 30, 2009

FREE ONE WEEK MEMBERSHIPS ALL THIS MONTH!!!!!!!  COME AND EXPERIENCE THE CENTRAL COAST'S PREMIER GYM FOR STRENGTH AND CONDITIONING AND SEE WHAT TRUE FITNESS IS!!!!

*****STARTING NOVEMBER 2nd, WE WILL BE CHANGING OUR EVENING CLASS TIMES TO 5:00pm, 6:15pm, and 7:30pm!!!!!!!!!!!

WE WILL HAVE NORMAL CLASS TOMORROW, SATURDAY MORNING AT 930AM!!  SEE YOU THERE!!!

Full range of motion on ALL moves!!!!!!! If you cant do the movement then scale back the weight so that you are able to get the full range of motion.  This doesn't mean to just make it easy.  It means to scale back just until you can get full range of motion. Now go get em!!!!

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"Some 50's"

CFI Warm-up x 3

Complete for time:

400m run

50 ring dips

400m run

50 push-ups

400m run

50 Hand Stand Push-ups

Post to comments:

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Crossfit Inferno WOD for Thursday October 29, 2009

FREE ONE WEEK MEMBERSHIPS ALL THIS MONTH!!!!!!!  COME AND EXPERIENCE THE CENTRAL COAST'S PREMIER GYM FOR STRENGTH AND CONDITIONING AND SEE WHAT TRUE FITNESS IS!!!!

*****STARTING NOVEMBER 2nd, WE WILL BE CHANGING OUR EVENING CLASS TIMES TO 5:00pm, 6:15pm, and 7:30pm!!!!!!!!!!!

Standby to see if there is class this Saturday morning or not.  We may have to cancel it so please check in daily.  I will let you know by Fridays post!  Thanks!

Overhead Squats are not just about holding weight overhead with your arms.  We want the weight transferred to the stronger parts of your body.  Your core, your midsection, is what holds you upright and rigid.  It is much stronger than than your arms.  To have your core get the weight you must have locked arms, and "engaged" shoulders.  This will allow the weight to be carried by your midsection.  Now, once you have that set, then you can get into that squat!  Yes, it seems like it should be a leg workout, but in reality, its a "core" workout.  It is a midsection stability workout. It does your ENTIRE midsection, not just your abs.  Thats right!!  More muscle. more work, more core!!!

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"Heavy Nancy"

CFI Warm-up x 3

Complete 5 rounds for time:

400m run

15 reps of Over Head Squat (135#, 95#)

Post to comments:

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Nancy...[wmv][mov]

Crossfit Inferno WOD for Wednesday October 28, 2009

FREE ONE WEEK MEMBERSHIPS ALL THIS MONTH!!!!!!!  COME AND EXPERIENCE THE CENTRAL COAST'S PREMIER GYM FOR STRENGTH AND CONDITIONING AND SEE WHAT TRUE FITNESS IS!!!!

*****STARTING NOVEMBER 2nd, WE WILL BE CHANGING OUR EVENING CLASS TIMES TO 5:00pm, 6:15pm, and 7:30pm!!!!!!!!!!!

Standby to see if there is class this Saturday morning or not.  We may have to cancel it so please check in daily.  I will let you know by Fridays post!  Thanks!

When Crossfit was put together, it took the best things from those sports or activities that elicited the greatest response of fitness.  Gymnastics is one of those sports.  There is no match for the combined strength, flexibility, coordination, and body control.  Do you remember being a kid and doing cartwheels, or playing on the monkey bars and how fun it was?  Well welcome to the INFERNO Fountain of Youth!  Its so cool to see 30 somethings, 40 somethings and above playing in the rings or doing handstands like the kids they used to be. If your not there yet.......you will be!!!  Smile!

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"Gymnsatics"

CFI Warm-up x 3

Complete for time:

30 reps Muscle-ups

** Sub with either 30 bar muscle-ups or 4 pull-ups and 4 dips per muscle-up, that is 120 pulls and 120 dips

Those that can do muscle-ups, you will have 15 minutes max on this wod.  Others, do the pull-ups and dips.

then........

 How long to do 3 minutes of handstands?  

** EVERYONE BRING A WATCH!!!!!

Post to comments:

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Crossfit Inferno WOD for Tuesday October 27, 2009

FREE ONE WEEK MEMBERSHIPS ALL THIS MONTH!!!!!!!  COME AND EXPERIENCE THE CENTRAL COAST'S PREMIER GYM FOR STRENGTH AND CONDITIONING AND SEE WHAT TRUE FITNESS IS!!!!

*****STARTING NOVEMBER 2nd, WE WILL BE CHANGING OUR EVENING CLASS TIMES TO 5:00pm, 6:15pm, and 7:30pm!!!!!!!!!!!

Its right around the corner....the most dreaded time for workout programs, and your bodies....the HOLIDAYS!!!!  The candy, the chocolate, the pastries, the cookies, the pies, etc.  You know what im talking about.  Why do you think everyone's resolution is to lose weight or start working out right at the end.  How can anyone make i through this non working out, non eating right time?  Well, first it takes commitment to your goals.  Everyone knows when they are slacking.  Its YOU that is doing it, not anyone thing that is making you do the wrong things.  Don't blame the gym on you gaining weight or losing your endurance or strength.  Second, use the strength of your INFERNO community.  We all train hard together.  Use each other to stay on your plan.  And last, remember what you doing this for: your life, your family, your job, you......to make the best, most active, healthiest, strongest, most efficient you there can be.  This is a gift to yourself and everyone around you!  Enjoy! 

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"Bars"

CFI Warm-up x 3

Complete the following:

*** Burgener Warm-up...[wmv] [mov]

*** Warm up w 8-10 reps of 50% 1RM of C&J

Clean and Jerks

5-5-5 (No letting go of the bar between reps!)

then......

"Isabel"

30 reps Snatch (135#, 95#) for time

Post to comments:

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Clean & Jerk...[wmv][mov]

Isabel, CF Trainers WOD ...[wmv][mov]
Isabel, Josh Everett ...[wmv][mov]

Crossfit Inferno WOD for Monday October 26, 2009

FREE ONE WEEK MEMBERSHIPS ALL THIS MONTH!!!!!!!  COME AND EXPERIENCE THE CENTRAL COAST'S PREMIER GYM FOR STRENGTH AND CONDITIONING AND SEE WHAT TRUE FITNESS IS!!!!

*****STARTING NOVEMBER 2nd, WE WILL BE CHANGING OUR EVENING CLASS TIMES TO 5:00pm, 6:15pm, and 7:30pm!!!!!!!!!!!

Below is a picture of our goals board at the INFERNO. What are the goals of most people at the gym?  To lose 10 pounds, to gain muscle, to look better in a bathing suit?  Yeah everyone has these goals, but when you look at our goals boards, you will see some DRASTIC differences.  Our folk want to be able to do more stuff, to do things they couldn't do before!  Muscle-ups, pull-ups Hand Stands, Hand Stand Push-ups, big Box jumps, big lifts, etc!!  They do our crazy workouts, and do you know what they are finding out?  That they can accomplish all of these goals, soon than they thought!!!!!  And they all loose weight, they all gain muscle, and they all look better in a bathing suit!!!!  I know your gym cant promise that!  Come and check us out!  See what our people are saying!  Check the testimonials to see what they have written!

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"DU N SU'S"

CFI Warm-up x 3

Complete for time:

2 minutes Double Unders

2 min Sit-ups

90 sec Double Unders

90 sec Sit-ups

60 sec Double Unders

60 sec Sit-ups

30 sec Double Unders

30 sec Sit-ups

then...

Deadlifts (90%max)

3-3-3

** do a warm-up at 60% your 1 rep max for 8-10 reps then go heavy

Post reps of DU's and Situps and DL weights to comments:

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Double-Unders (Brendan Gilliam demo)...[wmv][mov]

Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Back Angle, Mark Rippetoe ...[wmv][mov]
Deadlift Cues, Pat Sherwood ...[wmv][mov]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]

Crossfit Inferno WOD for Sunday October 25, 2009

FREE ONE WEEK MEMBERSHIPS ALL THIS MONTH!!!!!!!  COME AND EXPERIENCE THE CENTRAL COAST'S PREMIER GYM FOR STRENGTH AND CONDITIONING AND SEE WHAT TRUE FITNESS IS!!!!

*****STARTING NOVEMBER 2nd, WE WILL BE CHANGING OUR EVENING CLASS TIMES TO 5:00pm, 6:15pm, and 7:30pm!!!!!!!!!!!

The staff at the Inferno would like to offer our thoughts and prayers to one of our own.  Janelle Bledsoe has lost her step-daughter to breast cancer.  This is a terrible thing.  We are all so sorry Janelle, and if there is anything any of us can do, let us know!!! 

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" Jerk n Fatty Franish"

CFI Warm-up x 3

Complete the following:

Push Jerks (75% max)

5-5-5

**if max isnt known then practice movement for the 15 minutes

then.....

12-9-6-3

Thrusters (175#, 125#)

"L" Pull-ups

Post to comments:

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Crossfit Inferno WOD for Saturday October 24, 2009

FREE ONE WEEK MEMBERSHIPS ALL THIS MONTH!!!!!!!  COME AND EXPERIENCE THE CENTRAL COAST'S PREMIER GYM FOR STRENGTH AND CONDITIONING AND SEE WHAT TRUE FITNESS IS!!!!

*****STARTING NOVEMBER 2nd, WE WILL BE CHANGING OUR EVENING CLASS TIMES TO 5:00pm, 6:15pm, and 7:30pm!!!!!!!!!!!

Don't ever accept anything less than the best!  High standards is what separates the good from the bad.  Do you hold high standards for yourself?  You should!  Is it difficult to keep your standards high in a world of low standards......yes it is.  But let yourself rise to the top!!!  You can do it!

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"Nasty Girls"

CFI Warm-up x 3

Complete 3 rounds for time:

50 reps Air Squats

7 reps Muscle-ups

10 reps Hang Power Clean

then........

100m sprint every minute for 10 minutes

Post to comments:

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Nasty Girls...[wmv][mov]

Rob Orlando vs Nasty Girls - video [wmv] [mov]