Movement is all about efficiency.  It doesn't matter if you are talking about swimming, running, lifting, jumping, etc.  If you do not have an efficient movement, then you are wasting valuable speed, and energy.  Much of this can be fixed with repetition however if you are repeatedly doing the wrong move, then all you do is ingrain the wrong move into your mind and your muscle memory.  We do our warm-up each day so that you get the joints moving and you get all the muscles in your body warm and ready to move large loads, long distances, quickly.  But the other thing that you will need to keep improving on is self focus.  When you are warming up, do you truly think about what you are doing and examine how your body feels when it is in or out of position?  When you are doing the technique work, do you just haphazardly get through it so you can "slap some weight on"?  When you are doing the WOD, do you really concentrate on efficient movements  or you just "try to get through it".  This "FOCUS" is so important to your workout.  It will be the difference between getting over that plateau, getting new PR's and getting more out of your workout.  If you don't, then you will always just be going through the motions.  Don't let that be you.  Focus and succeed!!

Normal schedule this week M-Th, then only 1 class on Friday (8am) and no class on Saturday.


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"Fire Power"

INFERNO Warm-up x 3

Complete the following:


Squat Clean

12min to find 1RM




12-9-6-3 reps

Squat Cleans (65% of 1RM)

Muscle Ups

(Sub is a Bar Muscle-up, Jumping Bar MU off a box, or Jumping Pull-up getting bar as close to stomach as possible)


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