CrossFit training is becoming THE training regimen for almost every sport type out there!  But wait! I can see how it would work for maybe a fighter or a wrestler but how is deadlifting and doing cleans going to help me as a triathlete or a marathon runner?  First, we work at very high intensity levels here at the INFERNO.  This high intensity allows us to have a neuroendocrine response in our body enabling muscle growth and muscle tone.  This strength and power allows us to push up hills or hammer on those long straight-aways.  Our body is used to working at this higher intensity level and even though its for a shorter duration, we still get all the benefits of the lower intensity workouts.  Second, we are able to reduce the amount of time we need to spend doing miles and miles and miles getting either bored, sloppy, or worse injuries just based on the extremely long amount of time involved.  They say that 80% of all runners get injured during the training rather than during the race.  Why??  Well if you are training for 20 hours a week rather than 40 hours a week, your chance for injury is cut in half.  And since you get all the same Long Slow Duration training benefits even though you are doing the higher intensity interval training, many are switching to this type of training.  Will Crossfitting at the INFERNO make you the best triathlete?  No!  But it can make you a better overall athlete and it can be the basis for your strength and conditioning.  A little suppliment with technique work and intervals in the other disciplines and then you are on fire!!!  If you have more questions about this, let me know and ill hook you up with some VERY interesting videos and documents!


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"Some Nasty Cleans"

Inferno Warm-up X 3

Complete the Following:


Hang Squat Cleans[wmv][mov]


*Warm up first and then your first set can be around 50% of your 1RM Squat Clean.  Last 4 sets go for 80%-85% of your 1RM Squat Clean




"Nasty Girls"

3 rounds:

50 reps Air Squats

7 reps Muscle Ups

10 reps Hang Power Clean (135#, 95#)[wmv][mov]


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