CrossFit Northern Inferno

CrossFit Northern Inferno WOD for Wednesday February 29, 2012

As adults, we forget about learning.  We think we have it all down.  In reality, we make sure to stay far away from things that we may not be good at, or things that we have to learn how to do because we might look bad.  This is a huge reason from people not wanting to give the INFERNO a try.  Now all of you members have been able to somehow decide that you wanted to come in and do this crossfit stuff.  We thank you for coming in!  But we also know that we will expose you to movements, or weights that you don't think you can do.  We want you to NOT WORRY ABOUT IT!!!  The only job you have when you come through our doors is to better yourself.  Don't let thoughts of "I cant" or "its too hard, or too heavy" even enter your head.  Have fun with it all!  Positive thoughts become positive actions.  Positive actions become successes.  There is no failure here!!!  So even if it seems like you are having a bad day or not able to do what you think you can, do let it wear on you.  Root on your team, enjoy some loud music, feel the sweat running down your face!  It really is a good day:)  Glad you are here!!

WE WILL HAVE THE OPEN EVENT 12.2 THIS SATURDAY AT 1PM-3PMIN SLO.  IF YOU NEED TO MAKE IT UP BEFORE HAND, WE WILL HAVE A MEMBERS ONLY MAKE -UP DAY ON THURSDAY NIGHT.  EMAIL US   FOR MORE INFO!!

FEEL THE NORTHERN HEAT!!!!

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"Per the Clock"

INFERNO Warm-up x 3

Complete the following:

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Squat Cleans and Jerk (205#, 135#)

     *1 rep every 20 seconds for 5 minutes (15 reps)

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then....

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10 rounds: (15 mins)

     5 reps Deadlift at 65% of 1RM

     10 reps of Hand Release push-up

     *done on every 90 seconds and point here is to do them AS FAST AS YOU CAN!!!!

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MWOD.....do you start where you finish? Set-up from the bottom up!

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CrossFit Northern Inferno WOD for Tuesday February 28, 2012

I super bummed right now.  I think we may have had a handful of you who signed up for the Open Event, did the workout, but didn't submit your scores in time (by Sunday at 5pm).  And now, it wont be recorded!!!!!!!  (This isn't really whats important about being involved with the Open but its still fun to have those numbers up there). Im not sure what happened but i know we posted in on the site and talked about it during the event.  I know many of you don't read these postings on here but it is VERY important so that you can get all the important information about upcoming events, or needed blogs about movements, or things to keep you moving.  If you just blow by it then you miss it!  This is how we communicate with OUR community, with YOUR community.  Please read what is on here EVERYDAY!!!  ITS VERY VERY IMPORTANT!!!

WE WILL BE DOING THE OPEN WOD 12.2 MAKE-UP EVENT THIS THURSDAY DURING THE EVENING  CLASS.  EMAIL FOR MORE INFO AND TO LET US KNOW YOU WILL BE HERE.  SATURDAY WE WILL HOSTING THE EVENT DOWN AT THE SLO INFERNO FOR EVERYONE AND ANYONE WHO WANTS TO BE VALIDATED!!  1PM-3PM!

FEEL THE NORTHERN HEAT!!!!

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"Move stuff, Do stuff!"

INFERNO Warm-up x 3

Complete the following:

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4 Rounds:

     4 lengths Weight Carry (135#, 95# using a stack of bumpers)

     4 lengths Bear Crawl

     12 reps Hand Stand Push-ups

     *for weighted carry you must pick the stack up at the start of each length and put down at the end of each length.   Bear Crawls are crawling forward on the 1st and 3rd lengths and crawling backward on the 2nd and 4th. All lengths are 40 feet each way.

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then.....

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Overhead Squat

     3-3-3-3 with a 5 second hold at the bottom of each rep

    *warm-up first, then start your 1st set at about 80%.  OBJECT IS TO GO HEAVY!!!!

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MWOD.....This goes for shoulders but legs also.  Set rotation first before you move

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CrossFit Northern Inferno WOD for Monday February 27, 2012

CrossFit is known for its crazy and unique workouts.  But no matter what single workout you want to talk about, none of them are total "crossfit" by themselves.  Training with CrossFit is about how you perform and improve over the course of a variety of workouts.  So why was there so much talk about burpees??  Yes it was an event in a competition.  But its only 1 event.  There are four more events to come and you know they will be different that this one.  Your job as a CrossFitter is give your best shot to the workout and then "let it go".  If you gave it your best, then you did all that you could have done.  Don't worry about others on the "leader board", others in the gym, or others anywhere.  Use the numbers and the people to help push you.  Once you lay it out there, then relax and let it go.  If you felt like you messed something up, then give it another shot.  DO NOT LET IT CONSUME YOUR WEEK!!!  And on that note.......have a GREAT week this week!!!

FEEL THE NORTHERN HEAT!!!!

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"Hips-o-matic"

INFERNO Warm-up x 3

Complete the following:

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21-15-9 reps

     Squat Cleans (165#, 115#)

     Hang Power Snatches (95#, 65#)

*You must change your weights between each movement

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then.....

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9-7-5 reps

     Box Jump (40", 32")

     Weighted Pull-up (35#, 15#)

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MWOD.....if your sitting all day then todays wod will be tough unless you do this....

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CrossFit Northern Inferno WOD for Sunday February 26, 2012

Great Job to everyone that did the Burpee workout from the 2012 Reebok CrossFit OPEN Event!!  You should be proud of yourself that you put your skills to the test.  ALL OF YOU did a spectacular job and I am proud to be part of YOUR team!!!  If you haven't done it, make sure to go to your CrossFit Profile and submit your score for the first workout.  I will need to have all the scores in BEFORE 5PM tomorrow so please make sure they are in so I can do my part for you!!

FOUNDATIONS CLASS WILL BE HAPPENING TODAY AT 9AM!!!!  THIS 3 HOUR CLASS WILL HELP YOU TO BE SAFE AND MORE EFFICIENT IN YOUR WORKOUTS.  THIS IS IMPERATIVE FOR YOUR SUCCESS IN YOUR TRAINING!!!  SEE YOU THERE!!!!

FEEL THE NORTHERN HEAT!!!!

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"Deep in it!"

INFERNO Warm-up x 3

Complete the following:

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"Fran Ladder"

     Thruster (95#, 65#)

     Chest to Bar Pull-up

          *Start off with 1 rep of each move, then do 2 reps of each, then 3 reps of each, then 4, etc......continue for 9 minutes

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then.....

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Front Squats

     5-5-5-5

          * Warm up then go heavy!!!

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MWOD.....have some elbow issue?  try a compression band!

 

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CrossFit Northern Inferno WOD for Saturday February 25, 2012

I get asked what the big deal is with the 2012 Reebok CrossFit Open and why people should do it?  First off, yes, it is the first step towards seeing who is the fittest man and woman in the world.  CrossFit is about producing the fittest humans possible.  This process is to show that the program is working.  Second, it is a chance for you to step out of your little comfort zone and lay it on the line FOR YOURSELF, to have a judge making sure you are doing it correct and giving you a score for your efforts.  You will get to mix it up in a competition setting in your own backyard!  Third, it the chance for you to celebrate the world of fitness with the rest of the world in a TRUE WORLD WIDE EVENT!!  Its not all about the Games, its about the festival of fitness.  And Lastly, its a chance for you and your INFERNO FAMILY to get together for a workout and some fun!  Then, we can go eat, get a non-paleo beverage, whatever!  Its about FUN!!! 

2012 REEBOK CROSSFIT OPEN STARTS TODAY AT 1PM-3PM.  BE THERE!!!!  MAKE SURE TO SUBMIT YOUR SCORES ON YOUR CROSSFIT PROFILE AND WE WILL VALIDATE THEM ON-LINE!!  EVERYONE IS WELCOME TO WORKOUT!!!

FOUNDATIONS CLASS THIS SUNDAY AT 9AM-12PM.  COME GET THAT SPECIFIC TRAINING ON THOSE IMPORTANT 9 MOVEMENTS IN CROSSFIT!!!  EMAIL SO WE KNOW YOU WILL THERE!!!

FEEL THE NORTHERN HEAT!!!!

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"Get on it!!"

INFERNO Warm-up x 3

Complete the following:

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21-15-9 reps (10min max)

     Thrusters (95#, 65#)

     Kettle Bell Swings (70#, 53#)

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then.....

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5 Rounds

     5 reps Deadlift (275#, 185#)

     2 reps Rope Climbs 15' (or 15 pull-ups)

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MWOD.....a little dittie to get you ready for the Burpee WOD1

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CrossFit Northern Inferno WOD for Friday February 24, 2012

I'm so sore!!!!  I cant workout!!!  I shouldn't workout!!!  WRONG!!!  We have all had those days where the workout from the day or days before left us with sore legs, sore pecs, sore shoulders, etc.  Especially if you are new to CrossFit, you will be feeling some aches that you haven't felt before.  First there are 2 kinds of pain: 1) Injury, and 2) Owies.  Injury comes from tears, strains, tweaks pulls, etc.  Owies are sorenesses from use.  Maybe you blasted your legs or "Angie" got to you.  If you have an injury, you need to treat it as such.  Rest it and attack the inflammation immediately.  Don't wait forever to get back to it but take the first 2 days and reduce that inflammation then start to move it again, restoring that range of motion.  If its an owie, you need to workout to loosen up those muscles.  Don't take time off waiting for the pain to go away. You need to get in there, stretch, and use those muscles.  Now if you have regular soreness like this, workout to at least a 70% intensity range to experience EIA (Exercise Induced Analgesia).  When this occurs endorphins will be released, body temperature increases and circulation increases all which reduce pain and finally, the intense activity will take your mind off of the sore muscles and concentrate on the movements at hand.  So get in there, stretch out, warm-up, and hit it hard.  Your muscles will appreciate it!!

WE WILL HAVE THE OPEN EVENT THIS SATURDAY FOR ALL INFERNO MEMBERS AS WELL AS ANYONE WHO NEEDS TO HAVE THEIR EVENT VALIDATED!!!  WITH OVER 55,000 PEOPLE INVOLVED WORLDWIDE, WE WELCOME EVERYONE TO GET YOURS DONE WITH US.  1PM-3PM ON SATURDAY!! SEE YOU THERE!!!!

FOUNDATIONS CLASS THIS SUNDAY AT 9AM-12PM!!  EMAIL IF YOU WILL BE HERE!!  WE NEED A MINIMUM OF 5 TO RUN THE CLASS!!!

FEEL THE NORTHERN HEAT!!!

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"I am a Champion!"

INFERNO Warm-up x 3

Complete the following:

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3 Rounds:

     40 reps Double Unders

     20 reps Pull-ups

     10 reps (total) Single Arm Kettle Bell Thruster (53#, 35#)

..Rest 3 minutes...

2 Rounds of above

..Rest 2 minutes...

1 Round of above

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then....

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Any Clean and Jerk

     *warm-up, 1-1-1-1

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MWOD.....So how does your back feel after yesterday? Lets check your range of motion

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CrossFit Northern Inferno WOD for Thursday February 23, 2012

What??? Burpees?!?!?!  WTF!!!!!  yeah that's what I'm hearing all over.  You look on Facebook and people are bent about no weights or barbells being used.  I was talking to Justin Judkins from CrossFit Radio and he asked me what I thought and if it will show who is the fittest.  My thoughts on this is CrossFit is not decided by 1 workout.  No matter what the workout is, one wouldn't do it.  CrossFit is about increased work capacity over broad time and modal domains.  So, there needs to be multiple events to prove that.  Are max burpees in 7 minutes a test of fitness?  Sure.  Is it the total answer? No.  Are burpees a valid test?  Yes because a burpee is a functional movement in which you move the full range of distance possible from laying on the ground to jumping overhead.  There will be weights, and there will be different time domains in the OPEN.  You can be sure of that.  But remember the GAMES are a process to weed out over 46,000 people and get to the top 50 men and women.  Keep it up HQ!  You guys are doing exactly what you need to!!

 MAKE SURE YOU SIGN UP TO DO THE OPEN EVENT ON SATURDAY!!!!!  FREE VALIDATION FOR MEMBERS AND ONLY $10 FOR NON-MEMBERS!!  WE ARE INVITING ALL OF THE LOCAL GYMS TO TEST THEIR FITNESS WITH US!!  FOR MEMBERS, IF YOU CANT MAKE SATURDAY, YOU CAN DO THE MAKE UP TONIGHT.  WORKOUT STARTS AT 730PM DURING THE 730 REGULAR CLASS.  BE THERE AT 7PM TO WARM UP AND CHECK IN!!

FOUNDATIONS CLASS IS THIS SUNDAY!!!  WE NEED EMAILS FROM THOSE THAT WILL BE THERE SO I KNOW IF WE HAVE THE REQUIRED 5 TO DO IT!

FEEL THE NORTHERN HEAT!!!!

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"Gunnery"

INFERNO Warm-up x 3

Complete the following:

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10, 9,8,7,6,5,4,3,2,1 reps

     Hang Power Cleans (185#, 115#)

     Deadlift (185#, 115#)

     Hand Stand Push-up

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then.....

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Pistol Work (15 minutes)

     FInd 3RM, 2RM, and 1RM for each leg and weighted or as strict as possible

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MWOD......heres some rib work to help your push-up and hspus!

 

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CrossFit Northern Inferno WOD for Wednesday February 22, 2012

To do well in anything, it takes a calm mind.  Even though I am sure you have seen some football players or fighters slapping their face trying to get all fired up and pissed off to perform well.  In most circumstances this doesn't make anything better other than the one explosive "umph" right after you beat yourself.  For your body to react the way you want it to react, you need to have a relaxed mind and body so that it is able to snap into movement or position and not have to relax the tenseness and then respond after that.  That is wasted time and energy.  The same goes from the other direction.  You MUST believe in what you are doing.  Just because you miss a rep, get out of position, or get tired doesn't mean that you are worthless and suck and you should just stop.  That attitude WILL NOT make the workout better, or make you get done sooner.  You need to be able to hit the reset button, take a deep breath and then get back to it with a clean head and renewed focus.  Think like Bruce Lee, you need to flow like water, smooth.  Water is calm unless it is moved hard and fast then it can have great strength and power.  Then when its not moving, its calm and relaxed again.  Be like the water.

FOUNDATIONS CLASS THIS SUNDAY AT 9AM -12PM.  EMAIL SO WE KNOW YOU ARE COMING!!!!

2012 CROSSFIT OPEN EVENT WILL BE HELD AT THE INFERNO ON SATURDAY FROM 1PM-3PM.  BE THERE AT 1PM TO DRAW FOR HEAT ASSIGNMENTS.  VALIDATION OF WORKOUTS ARE FREE FOR MEMBERS AND 10$ FOR NON-INFERNO MEMBERS.  MEMBERS ALSO HAVE THE OPTION OF THE THURSDAY NIGHT MAKE-UP DURING THE 645PM CLASS.  WORKOUTS WILL START RIGHT AT 645PM SO BE SURE YOU ARE THERE 30 MINUTES EARLY TO WARM UP AND CHECK IN!!!

FEEL THE NORTHERN HEAT!!!

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"Whats the 1st WOD?"

INFERNO Warm-up x 3

Complete the following:

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AMRAP in 15 minutes:

     2 reps Power Snatch (135#, 95#)

     4 reps Snatch Grip Jerk from behind the neck (135#, 95#)

     6 reps  (3 each leg) Alternating Forward Lunges w bar on back (135#, 95#)

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then....

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Deadlift (315#, 215#)

     30 reps for time     

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MWOD.....work on ribs and scapula for better overhead

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CrossFit Northern Inferno WOD for Tuesday February 21, 2012

And We Are OFF!!!!!!   The 2012 Reebok CrossFit Games Open Event has officially began!!!!  I am so excited to see our group come together as one for this amazing world wide event!  So many people watch football, baseball, the olympics, etc but have no real connection with the event that they are watching.  All of you who participate, at any level, scaled or not, are all part of the entire thing!  You were involved in the large numbers of people around the world in the largest event dedicated to fitness!!  Please don't let excuses like "I'm not good enough", or "it will be hard", or "I wont have the time" get in the way of you and your chance to be part of something huge!  I promise you it will be worth your time and effort:)

Email us if you are not able to make the Saturday Open Event, that starts at 1pm.  We will be having a "make-up day" on Thursday nights during the 730pm class.  We need to know you are comeing though ahead of time.  This is for members only!!

FOUNDATIONS CLASS WILL BE THIS SUNDAY AT 9am-12pm AT THE INFERNO GYM.  PLEASE EMAIL OR SIGN UP ON THE BOARD SO WE KNOW WHO WILL BE COMING.  WE KNOW PEOPLE NEED IT, AND ITS REQUIRED FOR ALL OF THE UNLIMITED FOLKS, BUT WE NEED A MINIMUM OF 5 TO PUT IT ON.  SEE YOU THEN!!!

FEEL THE NORTHERN HEAT!!!!!

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"By the clock.."

INFERNO Warm-up x 3

Complete the following:

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Thrusters (135#, 95#)

     7 reps every minute on the minute for 10  mintues

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then....

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Double Tabata

     Ring Push-ups

     Toes to Bar

     *8 rounds of each movement back and forth.  1 round is 20 seconds max reps of ring push-ups, 10 seconds rest, 20 second of max toes to bar, 10 seconds rest.  Do 8 of these.  Record the number of reps of each movement and get an average for each.

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MWOD....a smash party!!!

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CrossFit Northern Inferno WOD for Monday February 20, 2012

Competition and CrossFit......a big discussion it seems.  The Games Season is starting tomorrow and soon there will be over 40,000 people jumping into the mix trying to see how they do in the Sport of Fitness.  However, there will be many that don't participate.  They don't want to compete on the world wide scale.  They want to just become more fit, more functional for longer.  I actually hear this from many people and I know that this competitive aspect scares many people away, which is really too bad.  The component of competition is a portion of what gives crossfit its magic.  I don't mean the "me against you" competition.  Im talking about the "ill try just a little bit harder because there are people around me and I don't want to stop in front of them" part.  On average, we will give more in a workout when we are with others than we will by ourselves.  Its much easier to stop when you are totally by yourself and no one is there to keep you going.  Its this competition that drives us in crossfit.  The Games are for the top 1% of all the crossfitters out there. Its the Olympics for us.  But there are triathlons in the Olympics, and runs in the Olympics, and people will still enter triathlons, etc all over.  Why?  Just so they can see how they do, or to give themselves something to shoot for.  I really hope that all of you, whether you think you have a chance or not to make it to the Games, get yourself into the Open Event.  Its a really fun way to do a workout with your team, get cheered on, and push yourself.  Show yourself how good you really are!!

We will be doing the validation for the Open Workouts every Saturday at the INFERNO for the next 5 weeks at 1pm to 3pm.  Please be there by 1pm.  The first workout will be at 2pm at the latest.  We will be drawing for heat placements on the day of the event.  Get fired up!!!  INFERNO FAMILY MEMBERS.....we will have a "makeup day" on Thursday nights at the 730pm class.  Email if you need to attend that for validation!!

BURPEE CHALLENGE:  100 Burpees!!!!!

FEEL THE NORTHERN HEAT!!!

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"Finish the Burpees!!!"

INFERNO Warm-up x 3

Complete the following:

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100 Burpees

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then.....

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"Jackie"

     1000m Row

     50 reps Thrusters (45#, 35#)

     30 reps Pull-ups

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MWOD.....Some final stuff for shoulders and internal rotation

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