CrossFit Northern Inferno

CrossFit Northern Inferno WOD for Friday May 24, 2013

 WE WILL HAVE A MODIFIED CLASS SCHEDULE ON MONDAY MEMORIAL DAY!!!  FOUR CLASSES TO GET IN YOUR MEMORIAL DAY MURPH!!!!  COME JOIN YOUR INFERNITES AS WE DO ONE OF THE STAPLE WORKOUTS IN CROSSFIT AND HONOR A GREAT AMERICAN HERO!!

Today is the day that my life changed forever.  My daughter Alexis was born today, twelve years ago.  IT amazing what a child can do to your world.  You go from thinking all about you, to putting someone else above you and do anything and everything for them.  She has taught me many things in my life and it has been my joy watching her grow up through all of the good and the bad times.  I love you Babycakes!  Happy Birthday!

FEEL THE NORTHERN HEAT!!!!!

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"Burn the Fire"

INFERNO Warm-up x 3

Complete the following:

 

Complete for Time:  

      5 Rounds: (or 5 min max)

            7 reps Deadlift (315#, 205#)

            30 reps Double Unders (2:1 singles)

      ...5 minute rest.....

       5 Rounds: (or 5 min max)

            7 reps Thrusters (185#, 115#)

            15 reps Chest to Bar Pull-ups

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then.....

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Box Squats:

      10-10-10-10

            *go for speed!

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ON RAMP CLASS Day 5: Work Power Intensity, Pull ups, Kettle Bells

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MWOD......overextension in the deadlift

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CrossFit Northern Inferno WOD for Thursday May 23, 2013

We love the fact that people get so stoked on the crazy workouts we do here at the INFERNOs.  People get hooked and love all the hard work they are putting into it and its amazing to watch! But there usually comes a time when there will be some that start to get discouraged because they arent seeing a big change in their body composition.  They know they are working hard but they dont seem to be changing at all or enough for how hard they are working.  When these folks come to me confused or bothered by it, my first question is "hows your nutrition?".  Invariably, the answer is "well i eat pretty good", or "im about 80% paleo".  The next thing I like to ask is to see if they have written down what they are eating.  Now all of you should have a Logbook to log your workouts in, you can, and should, be writting down your food in these books.  The reason is that there is only ONE way to truly see what your body is doing, and thats to look at whats going in your mouth.  The is NO workout program that will single handedly give you the body you want.  Your nutrition will determine your body composition.  So if you get confused, bothered, or concerned about your body or your perfromance, look at your food.  Write down a minimum of a weeks worth of food and drink so you can see exactly whats happening.  AND BE COMPLETELY HONEST!!!! Then we can figured it out and get you on the right track:)

FEEL THE NORTHERN HEAT!!!!!

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"Bomber"

INFERNO Warm-up x 3

Complete the following:

 

Joshie-ette:

      21-15-9 reps of:

            Rt Arm DB Squat Snatch (50#, 35#)

            L-Pull-ups

            Lt Arm DB Squat Snatch (50#, 35#)

            L-Pull-ups

                  *progressions: rx, bend knee, dead hang, banded w/o kip, banded w kip, be able to get 5 reps without stopping

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then.....

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3 Stop Position Cleans:

       1-1-1-1-1-1

             *each rep starts with a 3 second pause at 2 inches off the gound, just at the knee, and at the top 1/3 of the thigh (high hang position), then squat clean it.  Increase in weight and go heavy!

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ON RAMP CLASS Day 4: Nutrition (Paleo/Zone), Cleans (Squat&Power), Snatch(Squat&Power)

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MWOD.......prepping the back, hips and calves for dumbbell snatches

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CrossFit Northern Inferno WOD for Thursday May 23, 2013

We love the fact that people get so stoked on the crazy workouts we do here at the INFERNOs.  People get hooked and love all the hard work they are putting into it and its amazing to watch! But there usually comes a time when there will be some that start to get discouraged because they arent seeing a big change in their body composition.  They know they are working hard but they dont seem to be changing at all or enough for how hard they are working.  When these folks come to me confused or bothered by it, my first question is "hows your nutrition?".  Invariably, the answer is "well i eat pretty good", or "im about 80% paleo".  The next thing I like to ask is to see if they have written down what they are eating.  Now all of you should have a Logbook to log your workouts in, you can, and should, be writting down your food in these books.  The reason is that there is only ONE way to truly see what your body is doing, and thats to look at whats going in your mouth.  The is NO workout program that will single handedly give you the body you want.  Your nutrition will determine your body composition.  So if you get confused, bothered, or concerned about your body or your perfromance, look at your food.  Write down a minimum of a weeks worth of food and drink so you can see exactly whats happening.  AND BE COMPLETELY HONEST!!!! Then we can figured it out and get you on the right track:)

FEEL THE NORTHERN HEAT!!!!!

______________________________    

"Bomber"

INFERNO Warm-up x 3

Complete the following:

 

Joshie-ette:

      21-15-9 reps of:

            Rt Arm DB Squat Snatch (50#, 35#)

            L-Pull-ups

            Lt Arm DB Squat Snatch (50#, 35#)

            L-Pull-ups

                  *progressions: rx, bend knee, dead hang, banded w/o kip, banded w kip, be able to get 5 reps without stopping

.

then.....

.

3 Stop Position Cleans:

       1-1-1-1-1-1

             *each rep starts with a 3 second pause at 2 inches off the gound, just at the knee, and at the top 1/3 of the thigh (high hang position), then squat clean it.  Increase in weight and go heavy!

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ON RAMP CLASS Day 4: Nutrition (Paleo/Zone), Cleans (Squat&Power), Snatch(Squat&Power)

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MWOD.......prepping the back, hips and calves for dumbbell snatches

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CrossFit Northern Inferno WOD for Wednesday May 22, 2013

Being that I have a special place in my heart for the fire service, we will be dedicating todays WOD to Bradley Harper.  He was a young 23 year old fireman who died in the line of duty earlier this week in Phoenix, my home town.  We had a visiting crossfitter/firefighter from Phoenix, Hakim, who told me about this and we at the INFERNOs would love to offer this up in Bradely and his family's honor.  Rest In Peace brother!

IF YOU ARE A FIREFIGHTER, DO THIS IN TURNOUTS AT YOUR HOUSE

FEEL THE NORTHERN HEAT!!!!!

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"Harper"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      3 Rounds:

            23 reps Burpees

            23 reps Double Unders

            23 reps Hang Power Cleans (155#, 105#)

                  *should be able to get at least 15 reps straight

            23 reps Overhead Squats (155#, 105#)

                  *should be able to get at least 15 reps straight

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then.....

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Single Arm Barbell Snatch: (12min max)

       Max Weight on each arm

            *doesnt have to be a squat snatch:)

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MWOD.......some prepping for pushing and overheads

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CrossFit Northern Inferno WOD for Tuesday May 21, 2013

Well after all this Regional stuff, there is always the question of how to rehab yourself.  Of course its going to be different for everyone (slightly anyways) but there needs to be a couple things listed before hand.  First, when you are training, you should be in a general state of readiness all the time.  This means that there shouldnt be huge ups and downs in your training.  Sure you will increase volume, or concentrate a little more on fixing those goats, or building the engine.  But you shouldnt ever let yourself go completely away from training.  I will admit im sore today after throwing weights around with the kids this weekend, but anymore than 3-4 days off and i end losing more overall and hurting myself.  No, i dont need to come back like im training for the Regionals out of the gate, but i need to be moving.  There needs to be MOBILITY in large amounts to get that body back and ready to go.  I have some pains that need to heal and ill make sure to go easy on those, but what ill do is modify the movements to not aggravate those aches.  My body isnt made up of only 1 joint, so i have all kinds of other things i can do.  This idea holds true for suds like Wes that qualified for the GAMES.  Heal and recovery in huge. MOBILITY is super important.  And then building back into the training so the body is prepped, primed and ready!!  Dont do the big race then celebrate by eating crappy food, drinking , getting bad sleep, and not getting back to the gym.  Your body has been working hard so dont piss in the gas tank.  Keep yourself in that constant state of readiness!!!  And then you will be ready!!

FEEL THE NORTHERN HEAT!!!!!

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"Eternal Flame"

INFERNO Warm-up x 3

Complete the following:

 

20 min AMRAP:

      200m run

      20 reps KB Swings (70, 53#)

      2 reps 15' Rope Climbs (sub: 12 Pull-ups)

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then.....

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Front Rack Lunges: (8 min max)

       50 reps for time (185#, 125#)

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MWOD......what exactly is the role of stretching ??

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CrossFit Northern Inferno WOD for Monday May 20, 2013

Well an incredible weekend has come to a close and after all the dust settled, CROSSFIT INFERNO IS SENDING TWO ATHLETES TO THE GAMES!!!!!!!  Robby Lorber is going AGAIN, in the Masters 55-59 year Division, and Wes Piatt fought his way to an amazing 3rd place spot!!!!  And there were incredible performances by first time Regional Athletes Adam Peterson and Danica Boyle.  I was proud of our athletes and ALL of the INFERNITES that came down to lose their voices for us on the battle ground.  All of us know what feels like in the gym to have people cheering you on, but in that arena....there is NOTHING like it!!!!!  Thank you and Congrats to everyone!!!

 

And...I'm sneaking on here at 11:50pm before this posts to wish a HAPPY BIRTHDAY to an excellent athlete, coach, mentor, friend, dad, brother, boyfriend, and inspriration to many out there worldwide!!!  I am so proud of my babe who killed it this weekend!   Thank you for standing by my side before, during, and after every single WOD of my first Individual Regional while still managing to coach yourself and perform an an elite level too.  I love you Bill Grundler!

<3 me ;)

FEEL THE NORTHERN INFERNO!!!!!

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"Its Just a Number"

INFERNO Warm-up x 3

Complete the following:

 

Every 30 seconds for 10 minutes:

      5 reps Push-ups

      5 reps Front Squats (135#, 95#)

      *move quickly!!!   

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then.....

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Shoulder Press:

      10-10-10-10-10

           *increase weight each set and go HARD!!!

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MWOD.......some serious groin work to help to get knees out and chest up in the front squat

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CrossFit Northern Inferno WOD for Saturday May 18, 2013

THE GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY AND MONDAY AM CLASSES DUE TO THE 2013 REEBOK CROSSFIT SOCAL REGIONALS HAPPENING DOWN AT THE DEL MAR FAIRGROUNDS!!!!!

FEEL THE BURN!!!!!

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" DAY 2"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      Double Tabata:

            Burpees

            Air Squats

            *8 rounds of 20 seconds max reps burpees, 10 secs rest, 20 second air squats and 10 seconds rest. 

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CrossFit Northern Inferno WOD for Friday May 17, 2013

THE GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY AND MONDAY AM CLASSES DUE TO THE 2013 REEBOK CROSSFIT SOCAL REGIONALS HAPPENING DOWN AT THE DEL MAR FAIRGROUNDS!!!!!

FEEL THE BURN!!!!!

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" DAY 1"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      10k Run

            *many of you might decide not to do this. However its the workouts that we dont want to do that we should do the most!!

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CrossFit Northern Inferno WOD for Thursday May 16, 2013

THE GYM WILL BE CLOSED THURSDAY PM, FRIDAY, SATURDAY, AND SUNDAY DUE TO THE REGIONALS IN DEL MAR THIS WEEKEND!!!!  SORRY FOR ANY INCONVENIENCE!!!

The quiet before the storm starts today for those going to the 2013 SoCal Regionals.  It amazing how nerve wracking it can get know that you will be standing shoulder to shoulder with some of the best athletes in the world to see who has the best fitness.  But is it really a battle of one man/woman versus another?  Sure there is a race to see who can move the weight the fastest or complete the task the quickest but the race is truly against yourself and the clock.  How fast can you move the weight or complete the task?  If you do everything in your power to go as fast as possible, then does it really matter what the outcome is?  Of course we all want to win (believe me I hate to lose in anything) but there really is only one race.  That race is YOU versus YOU.  So for all those competing, do everything you can to do your best!  Enjoy what this event is and know that everyone in the stands has complete honor for all of you!!  Good Luck to everyone!  But of course an extra GOOD LUCK to our INFERNITES Wes Piatt, Adam Peterson and Danica Boyle!  As a coach and a friend, I couldnt be more proud of all of you!!!

FEEL THE NORTHERN HEAT!!!!!

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"Calm"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      6 Rounds: (18 min max)

            200m Run

            7 reps Deadlift (275#, 155, or a weight you can get 10-12 reps straight)

            14 reps Hand Release Push-ups

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then.....

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Front Squats:

       3-3-3-3-3

            *with a 3 second hold at the bottom.  First set is 60% of 1RM, then increase after that.  GET HEAVY AND STAY TIGHT AND ACTIVE AT THE BOTTOM!!!

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MWOD.......proper setup for the push-up

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CrossFit Northern Inferno WOD for Wednesday May 15, 2013

What does that little voice in your head say to you when you are in the middle of a terrible workout?  Do it tll you to stop  To slow down? Say that you dont really have to do this?  Start telling you that its ok because you had this or that happen today? That voice is always there but it gets really loud when we start to feel a little pain or discomfort.  However, just because the voice starts talking doesnt mean that you have to listen.  You can actually talk the voice around or drown it out with your own voice.  One way is to stop thinking about how bad it hurts, or thinking what rep you are on and just let your thoughts float away to what you are doing.  In your head, start to talk to yourself about your form.  Tell yourself to stay on your heels, drive your knees out and keep your elbows up, instead of "oh my gawd how many more do i have?"  The longer you can think about other things and just keep moving, the quicker you will get through the reps.  Give it a try the next time you are in the box.  When you get to that point where it starts to burn, just change the subject in your head keep on rolling!  See what happens!

FEEL THE NORTHERN HEAT!!!!!

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"Burners One Five"

INFERNO Warm-up x 3

Complete the following:

 

With a Continuous Clock......GO AS FAST AS YOU CAN!!!:

      4 min AMRAP:

            15 reps Thrusters (115#, 75#, dont put it down)

            15 reps KB Swing (70#, 53#)

      **4 min rest**

      4 min AMRAP:

            15 reps Pull-ups

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

       **4 min rest**

       4 min AMRAP:

             15 reps Toes to Bar

             15 reps Hang Power Cleans (115#, 75#)

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then.....

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Back Squat:

        10-10-10-10

               *increase your weight.  Its meant to be HARD!!!

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MWOD.......fixing ankle restriction to get better squats

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