We are down to our 3 last workout days at the gym for the 2012 year!  Which means that with the new year comes new beginnings!  What do you plan on doing?  Have any goals?  Im sure I'm hearing the "I want to lose weight", or "need to eat better", or "to get stronger".  All decent goals but you need to make sure that you are specific about what you want to achieve.  You need to know exactly what you are trying to achieve so that the road map can be exactly laid out.  If its all vague and wishy washy then you wont be able to stick to it.  Set both long term and short term goals.  Make sure that your short term goals are realistic and attainable about what you want to achieve.  You cant jump right away to being the CrossFit Games Champ (not that that isnt a good goal either), but realize that there are many smaller goals to hit first.  Look for 10# PRs rather than 100# in the beginning.  Setting smaller goals like these will allow you to succeed on your road to the big goal.  Set those goals out in front of you so that you see them each and every day.  If you arent working on your goals each day, then you arent trying to achieve them, you are just hoping they happen.  It is a active pursuit to make it happen.  And last but not least, DO NOT get impatient.  With all the variables that happen in life, you cant be frustrated with a bad workout, or even a bad week.  Realize what it is, fix what you can and move on.  The reason we do this is because we love it.  Love what you do and you will see the benefits! FEEL THE BURN!!!!!

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INFERNO Warm-up  x 3

Complete the following:

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6 Rounds:

.......1 min max distance row

.......1 min rest

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then.......

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For Time:

.......100 reps Double Unders

.......50 reps Overhead Squats (135#, 95#, wt to get at least 20 reps unbroken)

.......30 reps Squat or Power Snatch (185#, 125#, wt to get at least 5 reps TnG)

.......10 reps Clean and Jerk (225#, 155#, wt to get at least 2 reps TnG)

.......100 reps Double Unders

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MWOD:  some quad and lower back love [youtube https://www.youtube.com/watch?v=tdvJGaSB_Z4]