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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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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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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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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There is one main reason why everyone is in here crushing themselves everyday....to make their life better. This goal my be stated differently for each of you but its the same thing. You want to look better, be healthier, be able to play with your kids, look good in Vegas, make work easier, be safer at your job, you want to compete on the big stage, etc.......its all the same thing...you want your life to be better. The movements you do here, in the ways we make you do them, the way we tell you to eat, the way we tell you to do mobility is all to help this goal. Now, there will be injuries that happen. Most of the time these are due to improper movement. In fact, its usually when you get ahead of yourself and jump up in weight or intensity when you arent moving correctly enough yet to do really so. Just because you dont get hurt this time doesnt mean you wont next time. For you to gain the most out of these workout, yes we need you to push. But we need you to be honest about how your body feels also. If you are injured then treat it!! Treatment isnt stopping and doing nothing. Treatment is icing, mobility, fish oil, and properly scaling and modifying as needed. If you dont do this, then you dont have an injury. You NEED to keep your ears open to your body and your coaches. We will direct you to where you need to go and what you should be doing. This isnt a chance to let that inner baby start whining about every little "owie", but be aware of whats up with your body. Now let get to work!!!
FEEL THE NORTHERN HEAT!!!!!
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"Familiar Different"
INFERNO Warm-up x 3
Complete the following:
For Time:
3 Rounds:
400m Run
12 reps Power Cleans (185#, 115#)
21 reps Burpee Deadlifts (same bar)
*hands stay on the bar the whole time, touch chest to bar
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then.....
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Max Height Jumps:
Find Max Height Knee Jump
Find Max Height Box Jump
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MWOD.......lets open up that hip and butt capsule area
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Its been noted by Kelley Starett, my mobility himself, that 98% of all orthopedic injuries are caused by incorrect movements. And most of these are due to impingments and other muscular "stickiness" that forces incorrect movement. Its because of this reason that mobility is so important. At the INFERNOs, we recognize how important this is for you and your constant improvement. Everyday, a mobilitywod video is posted to help with the movements of the day. We see many of you using the lacrosse balls, roller, bands, and bars to work that body back into proper mobility. You need to be doing this if you arent. Stretching will NOT be the answer to get you moving properly again. You NEED to break the stickiness between the the muscle fibers. You NEED to get the skeleton back into its proper positions. You NEED to do movements so that when you test and retest you see change and improvement. There are other forms of stretching, and im not saying they are bad. However, stretching to stretch is not the way to fix your issues. Its all about MOBILITY. Our very own John Montgomery, Mobility Certified and a special student of Mr Kelley Starett, is currently teaching 2 mobility classes a week at NORTHERN INFERNO. We are going to be bringing him down to the SLO INFERNO to do 2 classes a week down here as well. These will be 1 hour classes that will target specific location on the body or whatever the group at the time needs. This is a huge benefit to our INFERNO Family that is not offered anywhere else. We will let you know when we set the dates!
FEEL THE NORTHERN HEAT!!!!
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"Hip-ezzs"
INFERNO Warm-up x 3
Complete the following:
For Time: (15 min max)
21-15-9 reps
Power Snatch (115#, 75#, be able to get at least 15 straight on first set))
Box Jumps (30#, 24#)
Chest to Bar Pull-ups (be able to get at least 12 straight)
Cash Out: 50 reps Wall Balls
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then.....
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Front Squat +: (15 min max)
5-5-5-5*for each set, you must clean it up off the ground then do your set of 5 front squats. When you drop the bar you immediately sprint 100m. Rest 2 minutes between each set.
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MWOD......working the heel chords
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The INFERNO family acted as judges for the SLO HIGH Power Lifting Competition yesterday. It was awesome to see some of the best football players from the area cleaning, squatting and benching. I was impressed at some of the raw strength some of these kids poses. Even though their form on the lifts could use a little work, they would fight through some of the lifts like absolute champs. Just as I did when i was a younger athlete, you learn your lifts from your coaches and feel like you know everything there is to know. You make gains. You get bigger and stronger. But just because there is improvements doesnt mean that the right thing is happening. This post is not a cut on any coach. What coaches want is the best for their athletes. But what i have seen is that if you arent constantly searching for the best coaching and instructional info out there, then you get stagnant. Learning as an athlete is something that is constant and on going. The same thing holds true for coaches. We need to constantly better our self. The internet is an amazing place to get a ton of information to examine, judge, consider, throw out, or use. The more you open your mind and fully examine things, the better coach you will be.
FEEL THE NORTHERN HEAT!!!!!
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"Thoughts of Later"
INFERNO Warm-up x 3
Complete the following:
For Time:
21-15-9 reps
Deadlift (315#, 205#, or a weight you can get at least 15 reps)
Box Jump (30", 24")
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then......
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For Time:
1000m Row for Time
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then.....
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Overhead Squats:
3-3-3-3
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MWOD.......deadlift prep
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Minimalistic shoes are all the rage right now! And of course i dig them rather than those big puffy shoes. But why do we even wear them anyways? The purpose is to allow you to run more true to form than you can with the puffy shoes. You able to "feel" the ground below you. With the big puffy shoes, your tendency is to run "heel-toe". However, we ARE NOT SUPPOSED TO RUN THIS WAY!!!! How much padding do we have on our heels? Very little. And we have an arch, the thickest tendon in our body connected to a very strong set of calf muscles. This is our shock absorber. But the shoes we get make it so our heel is the absorber. There are studies that show that the thicker the padding on the shoe, the more shock actually goes to the hip because we strike the ground with a locked out leg with our heel out in front of us. To move forward, we have to get up and over this leg.....which is actually acting as a break every time it hits. Running is a controlled fall forward and we are supposed to run with a slight lean forward. This lean is not from our hips but from our ankles. And you should foot should be landing on the forefoot directly under your center of mass. Think about a wheel as it rolls. It only touches the ground directly beneath it. But if you try to roll a square, then it will constantly be stopping itself. So those of you with the minimal shoes..........GET OF YOUR HEELS!!!!!!!!! You need to lean forward, almost prance as you move. Infact the longer you are on the ground, the more chance of injury you have. FLOAT ON!!
FEEL THE NORTHERN HEAT!!!!!
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"BACKASSWARDS"
INFERNO Warm-up x 3
Complete the following:
NELEH:
3 Rounds:
21 reps Pull-ups
42 reps Kettle Bell Swings (53#, 35#)
400m Run BACKWARDS
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then.....
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Snatch Series:
1-1-1-1-1
*each rep consist of a Power Snatch, Hang Squat Snatch and Full Squat Snatch without dropping the bar.
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ON RAMP CLASS Day 6: Mobility, Wall Balls, Thrusters, Double Unders
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MWOD.......getting a better bottom position in the snatch
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It is inevitable. If you are an active person, or you do some sort of physical exercise, there is a chance that you can get injured. But because there is a chance you will get injured, doesnt mean that the activity is a dangerous thing. As crossfitters, we hear all the time about how dangerous our workouts are. High Rep Olympic Lifting, Box Jumps, Getting Dizzy, Throwing Up, No One Ever Having Correct Form, Its Bad For the Joints, Etc, Etc Etc. At the INFERNOs, we recognize the chance to get hurt. This is why EVERYDAY, we will take the time to go over the movements with you and make sure that you have a good understanding of the movements involved. Our job is to get as close to that correct movement without injury. If you have never done the movements before, guess what, you arent going heavy today. It may only be a PVC pipe so that you can figure out the moves. If you have done it before, we will be assessing your ability before we have you go heavy. Sure you did it back in high school but so did I and I wasnt doing it right then either. Dont take offense to us doing this. Its a matter of keeping everyone injury free as much as possible. If you are injured, dont completely stop working out. Talk to the trainers. Let us figure out an appropriate scale or modification for you. We dont want you hurt either so we will do everything we can to get you a workout. Now lets get down to business!!!
FEEL THE NORTHERN HEAT!!!!!
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"Get this Up"
INFERNO Warm-up x 3
Complete the following:
For Time:
4 Rounds of:
2 Rope Climb Ascents (15', or sub 12 pull-ups)
50m Sprint
10 reps Deadlift (315#, 205#, should be able to get a rough unbroken on set 1)
50 m Sprint
Cash-out: 100 Air Squats
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then.....
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Turkish Get Up: Video
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ON RAMP CLASS Day 5: Work Power Intensity, Pull ups, Kettle Bells
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MWOD.......The perfect push-up and the Turkish Get Up
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Thats right! YOU have now made it to the final day of the 2013 CrossFit Games Regional Competition and you are hitting the first event of the day!!! Ok not really, but you are doing the workout for that last day. How the heck is it possible to do something this crazy? Well first, it's not crazy. Its just a workout and something very close to what we do on a regular basis. We are known to do some pretty heavy and brutal workouts, but this is to prepare you for either life or competition. Sure we do the high rep light weight stuff also, but here, we are NOT afraid to go big. Strength is a very important factor and every athlete, whether a runner or a wrestler and everything in between, can benefit from more strength. But of course this is a relative thing. My max weight may be more or less than your max weight. But the idea is to do YOUR weight that is needed in the workout. Today is one of those days. find the weight that works for you so that you get the desired result and go for it! Your strength will increase and your athletic benefits will increase also! Now go get that PODIUM!!!
FEEL THE NORTHERN HEAT!!!!!
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"Final Days"
INFERNO Warm-up x 3
Complete the following:
For Time: (15 min max)
100 reps Double Unders (2:1 Singles)
50 reps Hand Stand Push Ups
40 reps Toes to Bar
30 reps Shoulder to Overhead (165#, 100#)
90' Front Rack Walking Lunge (165#, 100#)
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then.....
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Squat Cleans: (10 mins)
4-4-4-4-4
*first set is a warm up and 2nd set is 70% of 1RM, increase weight each time.
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ON RAMP CLASS Day 4: Nutrition, Clean (Squat and Power), Snatch (Squat and Power)
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MWOD.......fixing the front rack, the opus wod for the shoulder
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