What I love about CrossFit is that it is the compilation of all the best types of workouts out there.  It brings in aspects of fitness to ensure that all 10 physical traits of fitness are hit.  And over the time the program has been out there, it has remained mostly the same.  But, there have been some additions to it.  There was the initial idea of being more well rounded, then the idea of nutrition being the foundation of fitness, then the Zone diet came in and then the Paleo diet.  Then came all the equipment to help with Olympic lifting and flat shoes to help with running, and then came the mobility addition to our daily routine.  Basically, when someone had an idea of how to make the program better, it was tested to see if it works or not.  This is the CrossFit way: measurable and recordable evidence.  Where am I going with all this?  YOU need to test things also.  If you think you may have a idea to help with a weakness, or a way to become better, lose weight, fix performance issues, sleep issues, etc, it is up to you to take the bull by the horns and test it.  It may be against the grain a bit but thats ok (Just look how long its taken for CrossFit get to where it is today and ITS STILL against the grain!). You know where you are right now. Make a single change and then evaluate the results.  Did you get what you expected or something different?  Be scientific about it.  See what happens.  Take control of yourself and your world!!


________________________IMG_0446 INFERNO Warm-up  x 3Complete the following:

. For Time:

       10 rounds: (20 min max)

              100m Run
              5 reps Hang Power Clean
                       (225#, 145#, wt you can get 8 reps unbroken)
              10 reps Deadlifts
                       (same bar, if too light then increase the reps)
              1 minute rest
         *The work time for the entire round should stay at or less than 1 min.  SO SCALE APPROPRIATELY ..




Hand Stand Walk work:

Spend the time to work on walking on your hands.  If you dont have this, then work on being up on your hands. .


MWOD: some shoulder impingement work! [youtube https://www.youtube.com/watch?v=TZtQ1hP0zFY]