CrossFit Northern Inferno WOD for Thursday January 10, 2013

Dont be confused by the others out there who think that CrossFit is bad and their type of training is good.  I have seen other gyms say that CrossFit gyms dont look for perfect movements.  Well, when you come to the INFERNO, we will literally NAG you to get the movements right.  We understand that proper  positioning and range of movement is priority in our workouts.  I have seen it noted that CrossFit gyms dont seem to understand the progressions in movements and that its all about just throwing a barbell on you and making you go 'til you puke.  Not the case.  At the INFERNO, we will choose your weight for the workout based on your experience, the quality of your movement, your strength, your flexibility, etc.  Our RX'ed weights in the workouts are set for the elite athletes.  We only have about 15% of our athletes doing prescribed on a regular basis so we dont expect you to be doing that.  Its a goal for our members that have been with us for a while.  Mastery of these movements is second in or hierarchy.  Finally, the Intensity is the last part.  Yes we want you to work hard and fast.  The object is to do more work faster.  This is increased Power.  If the work is doing 30 pull-ups and it takes you 5 minutes but it take me 1 minute, then, even though the work is the same, I produced more power and I will get a greater adaptive change.  This is why we want you to go fast.  Not just to make you throw up.  In fact, that has nothing to do with our workouts.  Its just something that opponents of CrossFit seem to like to complain about.  With all that being said, just as in any gym, and with every trainer, there will be good ones and bad ones.  We arent all created equal.  Search out the CrossFit gyms with the highest level of training.  Ask question about what they do and why.  If they cant answer it to you then may not know.  At the INFERNO BOXES, you will always get an answer to your question.  We are an open book for our members.  We arent giving you things "just because".  There is a reason for everything single thing we do.  Just ask!  Come and play with us!  You will SEE and FEEL the difference!!!

FEEL THE NORTHERN HEAT!!!!!

__________________________ 

"Old Skool"

INFERNO Warm-up x 3

Complete the following:

 

GI Jane: (Greg Amundson demo) [wmv][mov] » 19 Jul 07

     100 reps Burpee Pull-ups (15 min max)

          *RX is jump to a bar height that is just above your out reached hand.  No Bands will be used on this one.  If you need to scale then scale by height, to jumping pull-ups and even stepping up onto a stanck of plates if needed.  If you arent past 50 reps at 7:30, then only go to 75 reps.

.

then.....

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Back Squats (w 3 sec hold at the bottom)

     5-5-3-3-3

          *Go Heavy!  Have a Good Spotter!!!

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ON RAMP CLASS DAY 4: Nutrition, Paleo, Zone, Clean (Squat and Power), Snatch (Squat and Power)

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MWOD........working on that hot elbow

Post to comments:

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