WE HAVE MOVED THE SITE TO A NEW LOCATION!!!! PLEASE PUT CROSSFITINFERNO.COM IN YOUR ADDRESS BAR TO GET ALL YOUR INFERNO WODS AND OTHER COOL STUFF!!!!
FEEL THE BURN!!!!!
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The last couple weeks have been terrible in the fire service. First the death of 19 firefghters in Prescott Arizona and the death of Christopher Douglas on July 5th when he was hit by a passer by during a call on the side of the road. Its times like this that I thank God for keeping me safe during my time. The life of a firefighter is not an easy one. Sure the hours can be really good (when its not fire season), and the money can be great (if you choose to work a ton of overtime and then not have time to see your family) and the all the exciting cals you get to roll on (even if many of them are to help pick people up when they have had accidents all over themselves). This is not me making fun of the job. I think its one of the absolutel best jobs out there, but this job is not a glamorous as its made to be on tv or movies. Its a job that truly takes you away from your fmily so you can help someone elses family. It puts others safety above your own. It puts you into situations that you may not come home again. Whether the death of a firefighter is during a big blaze or when there is an accident during a call like with Christophers, if a one is lost, its a tradegy. Firefighters are do'ers and givers. Our thoughts and prayers go out to the families in Arizona and to Christophers family. Rest in Peace Brothers.
FEEL THE BURN!!!!!
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"Topher"
INFERNO Warm-up x 3
Complete the following:
For Time:
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then.....
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Snatch Balance:
5-3-3-1-1-1
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MWOD......Double Unders and your lifting
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So yesterday, Zurcher squats come up and people choose not to come to the workout because that movement hurts. Yes they do hurt but they are a lift that will help all of your other lifts! It is made to help you get stronger in keeping your torso upright! If you are stronger here then your cleans will be better, your squats will be better and your deads will be better. Some of you decided to cherry pick and lost out on the benefits of the workout. As coaches, this bums us out. This is no different than not coming because running hurts, or shoudler presses hurt. Remember, we program things that will help you become a better more functional human being. We wont steer you wrong:)
The new and improved NORTHERN INFERNO is up and open for business with regular classes starting today!!! The address is 944 Pine St and it is the BIGGEST CrossFit box in the County at a whopping 9,000 sq feet!!! Come and check it out!!!!
GOOD LUCK TO OUR TEAMS DOWN AT THE BATTLE OF THE BOXES IN UPLAND!!!!! WRECK SOME SHOP DOWN THERE!!!!
FEEL THE BURN!!!!!
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"Washington"
INFERNO Warm-up x 3
Complete the following:
For Time:
3 Rounds: (20 min max)
30 reps Over the Box Jump (24", 20")
*must be over the box, not on it
20 reps DB Squat Snatch, 10 each arm (50#, 35#)
10 reps Deficit Hand Stand Push-ups (4", 2")
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then.....
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3 Stop Position Clean and Jerk:
3-3-3-3-3
*Stop for 3 seconds 2 inches off the ground, at the knees, and at the pockets (high hang position) for the clean then once standing, do your jerk. Drop for the next rep is ok but pick it up immdiately
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ON RAMP CLASS Day 6: Mobility, Double Unders, Wall Balls, Thrusters
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MWOD......some specific db squat snatch work
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"But the warm up is so boring...the same thing everyday!!" Ok yes i know that we say that routine is the enemy, BUT i dont feel that it applies in the warm up. We do the warm up that we do for very particular reasons: 1) it is the ONE time of the day that you will be able to truly perfect your basic movements. You will be able to FEEL what your body is doing and where it is and make adjustments (or the trainer will make adjustments for you) as you go. 2) it warms up your entire body and ensures that all your joints are ready to go for the workout. And finally 3) this warm up encompasses basically every movement you could be doing no matter if its olympic lifts or gymnastics movements. We want your body ready and this is the time we get that done. SO....you must make sure that you dont blow it off. We arent trying to bore you. We want you ready to gain as much as you can out of the workout. Its gunna improve your training!!
FEEL THE BURN!!!!!
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"Over the Heel"
INFERNO Warm-up x 3
Complete the following:
Hand Stand Walk:
5 Attempts: (10 min limit)
*Max distance each attempt
*Sub: Free Hand Stance w the mat, Max time Hand Stand Holds on the wall
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then.....
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Good Mornings: (10 min limit)
5-5-5-5
*push butt back as far as possible fire and those hamstrings, glutes and lower back. keep bar over the heels the WHOLE time
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then......
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7 min AMRAP:
8 reps Zurcher Squats (225#, 155#, or can get at least 5 reps unbroken)
*no rack, take off the floor
24 reps Sit ups
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ON RAMP CLASS Day 5: Work Power Intensity, Pull ups, Kettle Bells
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MWOD......working those hips and hammies, not the old way but the correct way!
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Sometimes, you need to take a step back before you can move forward. Many of you have experienced this. Its a tough thing to swallow especially if you are used to lifting a certain amount of weight, or being able to do certain activites. For example, many of you have lifted before or worked out somewhere else and even though you have done the "movements", there are some things that need to be fixed. The new movements will feel harder, and you will find these new muscles tired or sore. Even though this is a better position, we need to build the strength in the position. So you will feel weaker........temporarily. Once you build the proper muscles and movement you will make leaps forward. This exact same pattern occurs with injuries. You will need to rebuild those muscles and movements to advance. Dont get frustrated when we tell you to lower the weight, or hound you on your movement. We want you to blow right by any fitness goals you have. We just need to get you on the right track first:)
NEW WEBSITE WILL BE LAUNCHED ON MONDAY!!!!!!
FEEL THE BURN!!!!!
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"Bigger and Better"
INFERNO Warm-up x 3
Complete the following:
For Time:
4 Rounds: (20 min Max)
400m Run
12 reps Overhead Squats (155#, 105#)
24 reps Hand Release Push Up
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then.....
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Bottom Tabata Squats:
*8 rounds of 20 secs max reps, 10 secs rest. Score by average reps per round. During rest phase, YOU MUST STAY IN AN ACTIVE SQUAT POSITION BELOW PARALLEL. NO BOTTOMED OUT AND LOOSE
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ON RAMP CLASS Day 4: Nutrition (Paleo and Zone), Cleans (Power & Squat), Snatch (Power & Squat)
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MWOD......generating torque is KEY
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What is stopping you from being where you want to be or who you want to be? There is usually only one thing that is stopping us.....its us. The fact is that you dont always have to be the best to be the winner. But you must be able to stay in the game the longest. This is called "heart". To succeed, or achieve, you MUST have heart. Sure, there will be occasions when it seems like someone who wins didnt show any heart but in the big picture, the person that does what they NEED to do, and keeps going when the going gets tough, will be the victor. This is in all aspects of live. Are you able to get back up? How may times? You get to test that part of you everyday you are here. How far can you go?
BE READY FOR A NEW WEBSITE STARTING NEXT WEEK!!!!!
FEEL THE BURN!!!!!
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"Balboa"
INFERNO Warm-up x 3
Complete the following:
For Time:
21-15-9 reps (
Hang Power Clean (205#, 145#, or can get 10 -15 reps unbroken on 1st set)
*after each 3rd rep you must jerk the weight overhead: 7,5,3
Toes to Bar
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then.....
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Front Squat:
5-5-5-5-5
*with a 3 second hold at the bottom
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MWOD......hitting the scapula to improve the front rack position for overhead and for front squats
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Inspiration is found in at the most random times. While sitting in the previews for the movie "Despicable ME 2" with my daughter, there was an insurance commercial that came on. Here's some of the thing that were said in it: "The ocean is filled with man eating sharks but we still swim in the ocean. People get electrocuted from lightning strikes but we still play in the rain. Terrible things happen everyday but it shouldn't stop us from being happy". The second I heard this it made me sit up in my chair. How many times do you hear crossfit will make you get hurt? That the movements are too hard, too dangerous, too demanding? Me too.......way to much. The fact of the matter is that ANYTHING has the potential to get you injured. But because there is a chance of something happening doesnt mean its not a good thing to do! With crossfit's infinite scalability, any movement can be made to work safely fr ANYONE! You know it works and that it makes you happy. Don't let the outsiders fill you with horror stories. Crossfit IS the best program when done correctly, and guess what.....we do it correctly at the INFERNO. Crossfit is what we do, it's what we preach, it's how we live. Live happy with us!!!
GET READY FOR A NEW WEBSITE COMING NEXT WEEK!!!!!
FEEL THE BURN!!!!!
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"Rounders"
INFERNO Warm-up x 3
Complete the following:
For Time:
10 Rounds: (15 min max)
10 reps Deadlift (225#, 155#, or 50% of 1RM)
15 reps Wall Balls (20#@10', 15#@10')
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then.....
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Shoulder Series:
Shoulder Press
1-1-1
Push Press:
3-3-3
Push Jerk
5-5-5
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MWOD......keeping the neck supple so that you dont have an upper thoracic break in power
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Over the last week i have heard this question a bunch...."if there is a time limit on the workout, should i finish before the time?" The answer to this is initially yes. I am trying to keep you working in a particular time frame. Your body uses different metabolic pathways depending on how long and intense your workout is. Lets take "Fran", its meant to be a quick all out sprint. The top guys are getting 3 ish minutes (ok actually the top guys are the low 2's). But someone who does fran and gets 12 minutes on it is NOT getting the same response from the workout. Its a very different workout. So if i put a time cap of 5 minutes on the workout, the question is HOW HEAVY SHOULD I GO?? RX???? The answer for this workout is this: you need to pick a weight that you can MOVE quickly through it!! If you have to break up the 95/65# thrusters then you need to pick a lighter weight. You will need to either pick a band that you can get through at least 15-21 reps straight, or a good height of a jumping pull-up. You should be running at full speed. If you are stopping to rest because the weight or movements are too difficult then you are missing out on the benefits of that movement. Does this mean you should always scale Fran? NO! If there isnt a time limit, or if you are given a rep scheme that you can do, then GO FOR IT!!! It important to know what your true Fran time is but again, IT ALL DEPENDS ON WHAT THE WORKOUT IS MEANT TO DO:)
FEEL THE BURN!!!!!
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"Choose Wisely"
INFERNO Warm-up x 3
Complete the following:
Double Fran:
4 minute max:
21-15-9 reps
Thrusters (95#, 65#, or something that you can get all 21 reps)
Pull-ups (be able to get 21 reps unbroken)
*****3 min rest*****
5 minute max:
*Same as above, but be able to get at least 15 reps straight on both in the first round
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then.....
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10 Rounds: (on the 1:30 per round)
100m Shuttle run
4 reps Power Cleans (205#, 135#, 70%of 1RM, or can get these unbroken)
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MWOD......some efficiencies for the thrusters and pull-ups
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We want to thank EVERYONE who came out, who donated, who cooked, who happened to stop by, who came in on their vacation, who rooted on others, who counted reps for athletes, who brought food, who donated prizes, who helped set up, and who helped clean up yesterday for the CrossFit HOPE for CURES event at the SLO INFERNO!!! Between donations on line and what was brought in, we raised just under $2500!!! Very stoked with that!!! Everyone should be extremely proud of themselves!! I know we are proud of all of you!!
FEEL THE BURN!!!!!
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"Boo-yah"
INFERNO Warm-up x 3
Complete the following:
For Time:
7 Rounds:
7 Reps Power Cleans
(135, 155, 185, 205, 225, 245, 265, or %of 1RM Power Clean 45%, 53%, 63%, 70%, 75%, 85%, 90%)
21 reps Wall Balls (20#@10', 15#@10')
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then.....
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Shoulder Press:
3-3-3-3-3
*keep these strict but go as heavy as possible
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MWOD......external rotation at the shoulder and at the hips
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CROSSFIT HOPE FOR CURES!!!!!
We will not be holding our regular classes today because, from 9am to 4pm, we will be hosting the HOPE for CURES fund raising event at the SLO INFERNO. This event is the CrossFit way of help out people that need it! All the money raised will go directly to children with catastrophic diseases. Everyone and anyone is welcome to join in the fun! The workout will cost a minimum donation of $25 (or any amount greater is also welcome) and you will get a great workout, some food (if your there around noonish) and a shirt thanking you for your support. If you arent able to do the workout but you want to help us with our cause then CLICK ON THIS LINK!!! This is CrossFit, This is the INFERNO FAMILY.......and this is what we do!!!
FEEL THE BURN!!!!!
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"HOPE for CURES"
INFERNO Warm-up x 3
Complete the following:
For Maximum Reps:
3 Rounds:
Max reps Burpees
Max reps Power Snatches (75#, 55#)
Max reps Box Jumps (24", 20")
Max reps Thrusters (75#, 55#)
Max reps Chest to Bar Pull-ups
1 minute rest
*With a continuous running clock, you will spend 1 minute at each station for a total of 17 minutes. Your score is the TOTAL number of reps.
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then.....
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Enjoy some food with good friends:)
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