CROSSFIT - INFERNO!!!

CrossFit Inferno WOD for Saturday May 25, 2013

Loyalty is a strange thing.  Some have it and some dont.  Some people will be loyal to a team only when they are winning and then hate them when they are losing.  Others will be loyal to a team for years and years when they really have no connection to them at all.  Others will be loyal to a group and consider themselves part of that group until the day they die.  What would make someone feel this loyal?  Usually its because they feel like an important part of that group.  They experienced personal growth or had some life changing things occur while in that group.  They have had some defining things happen to them in that group. Or maybe, they felt like the group just took care of them or was there for them when they needed it. I have seen some pretty impressive displays of loyalty in our own INFERNO world.  I have seen growth, life changing experiences, new friendships, and a team that is there for each other.  These are the seeds to allow for loyalty.  But the secret ingredient is YOU.  You have heard the saying, "you get out what you put in..." well this saying fits nicely. The more you are involved with YOUR group, the more the group becomes YOU!!!  Perfect example....our very own Reginald Hodges.  This badass has said that he BLEEDS INFERNO and he isnt lying!!!  He has crushed himself with everyone, shared muscle pain with everyone, got people together for fun outside things, had INFERNO parties, and has become a HUGE part of the INFERNO Family!  Talk about someone that is loyal!!  We have many many other stories like this.  Whats great is that we bleed INFERNO back with you!  We love our INFERNO Family!!! Loyalty........CHECK!!!!

FEEL THE BURN!!!!!

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"Family"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

      4 Rounds: (8 min max)

            100m Run w KB (70#, 53#)

             25 reps KB Swing (70#, 53#)

      4 min rest

      4 Rounds: (6 min max)

            5 reps Hang Clean and Jerk (205#, 135#, or 65% of 1RM Jerk)

            10 reps Reverse Burpees over the bar

                  *jump sideways over the bar and must NOT be bent over

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then.....

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Back Squat:

      30 reps for time (225#, 155#)

            *or pick a weight you can get at least 15 times straight minimum

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ON RAMP CLASS Day 6: Mobility, Wall Balls, Thrusters, Double Unders

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MWOD......working on some internal rotation which will help any olypmic lifts

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CrossFit 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 BURN!!!!!

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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 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 BURN!!!!!

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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 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 BURN!!!!!

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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 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 BURN!!!!!

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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 Inferno WOD for Tuesday May 21, 2013

 

FEEL THE BURN!!!!!

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" "

INFERNO Warm-up x 3

Complete the following:

 

:

 

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then.....

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:

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MWOD.......

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CrossFit Inferno WOD for Monday May 20, 2013

WE ARE CLOSED TODAY FOR THE 530am, 645am, 8am, and 915am!!!!

WE ARE OPEN FROM NOON ON !!!!!!

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 BURN!!!!!

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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 Inferno WOD for Sunday May 19, 2013

 

FEEL THE BURN!!!!!

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" "

INFERNO Warm-up x 3

Complete the following:

 

:

 

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then.....

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:

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MWOD.......

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CrossFit 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 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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