In the globo gyms, people talk about "core" being your abs.  When we talk about core, we talk about the very center of you body.  This area includes your hips and the area right above your hips all the way around your body.  Its from this point that all of our most powerful movements start.  It doesn't matter if its a jump, a twist, a throw, a punch, or a lift.  Again, these are going to the functional movements that are required to move large loads, long distances quickly.  It starts at your core and then as the power is generated, it moves through your body and out to your extremities.  This is a systematic movement requiring multiple muscles and joints to move in multiple planes to get work done.  Doing small, isolated movements do not work the core.  Crunches do not work the core.  This is why we do the movements we do each and everyday!  And even though it may seem like moves like the clean, kettle bell swings, and the pull ups are very different, if you break them down you can see that each of them starts at the core and then moves out to the extremities.  Its all about the hips so get in there and shake what your momma gave ya!


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"Faster Pussy Cat"

INFERNO Warm-up x 3

Complete the following:


5 rounds:

     3 rounds:

          4 reps Burpees

          8 reps Wall Balls (20#@10', 15#@10')

          12 reps Kettle Bell Swing (53#, 35#)

     *90 seconds rest between each round.  Go for SPEED!!!!!!




3 Position Cleans


          *This has each rep being a series of 3 clean moves in this order (Squat Clean, Hang Squat Clean, High Hang Squat Clean).  The high hang puts the bar starting at some point between your hip crease and the top 1/3 of your thigh.  You CAN NOT put the bar down once you start.


MWOD........preparing for the bottom position!

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