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WOD

The Team

As a coach we have a couple of different roles we play to you as an athlete. Our first and foremost role is to make sure that you are safe throughout the workout. The second thing would be to ensure that you are doing the movement as close to correctly as possible bearing in mind any individual issues you might have. The next part would be to hold you accountable for the workout that you do and lastly is to motivate you throughout all of those steps. Depending on the day, and depending how you are as an individual will determine which one of those roles we play for you that particular day. If we see that you are having a bad day then we aren’t going to nitpick you on form when we know that it was just a struggle to get into the gym. So we want you to be able to blow off some steam and just get a good sweat on. Here you will probably get more of a cheerleader. If you are a newer competitor or someone that is just in for general fitness then we won’t be slamming you on not reaching full range of motion over and over and over. Although we will tell you when we see it. But our object will be more to keep you safe and happy and to get the best workout possible. If you are a competitor or an aspiring competitor and we will be on you more for full range of motion or form. With all of these different scenarios it is a two-way street with the athlete and the coach. Remember our objective is to help you reach your ultimate fitness level at whatever level that might be while enjoying the journey of fitness here at the Inferno. Your objective as the athlete is to take the coaching as best as you can and apply it so that you get the results during your workout. We are here for you. If you need something from us let us know. Now let’s see what amazing things we can create together :-) FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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With a Continuous Running 30:00 clock

1 Round Every 8 minutes:

.......Rd 1)  400m Run + 20 reps Deadlift (185/135, 40%1RM, wt to get 25-28UB)

.......Rd 2) 400m Run + 15 reps Deadlift (225/155, 50%1RM, wt to get 20-23UB)

.......Rd 3) 400m Run + 10 reps Deadlift (275/185, 60%1RM, wt to get 15-18UB)

.......Rd 4) 400m Run + 5 reps Deadlift (315/225, 70%1RM, wt to get 10-13UB)

*Must finish under the time frame or for every second over the time you must do 1 burpee during the rest time.  Men: 2:00, Women: 2:15. Example:  a guy finishes the 2nd round in 2:17.  He must then do 17 burpees in the 6 minutes of rest time before the next round. 

*Max of 25 burpees each round

*yes this mean to GO FAST!!!

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  loaded hip for better stability and torsion

[youtube https://www.youtube.com/watch?v=HfG0ykuWbnM]

Motivation

Yesterday I saw an amazing post by a young woman named Steph Hammerman. She has been doing CrossFit now for five or six years and is the first handicapped level I seminar instructor for the CrossFit seminar staff. The post she was writing about was when people say that they see someone doing something great, and in this particular incidents it’s a handicap person taking care of themselves by going to the store or whatever, and calling them inspirational. In her words she said that it’s not inspirational if a regular person does this so why is it inspirational if a regular person that’s in a wheelchair is taking care of their daily business? She said that when people say that someone like that is inspirational there actually missing the understanding of that word. When someone is inspirational you are being inspired to do different things. But watching someone go to the store doesn’t necessarily inspire you to go to the store. She would rather change the word to motivational. When someone sees her making it through her regular life while dealing with her handicap and wheelchair etc. that it motivates people to take care of their own life no matter what they have going on as well. When I read the post I completely agreed with everything she was saying. I think that the word inspirational has become overused and under understood whereas motivational seems to be much more understood by people. I’m not saying that there aren’t inspirational people out there. But when you see someone doing a particular act are you more inspired to do something or are you more motivated to do your thing? Thanks for the post Steph that was amazing :-) FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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Technique Thursday

Split Jerk

.......Take 15 mins to work on the Split Jerk Technique, foot work, front rack, bar positioning, etc.  If you are a veteran, find a 1RM from the Rack

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then...

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15 min EMOM:

.......Min 1)  10 reps Back Squats (225/155,  60%1RM, wt to get 16-20UB)

*taken from the ground

.......Min 2)  50' Hand Stand Walk (50' donkey kicks, 25 alt shoulder touches, 30 sec static hold)

.......Min 3)   50 reps Double Unders (2:1 Singles)

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  mobbing for better legs in the split jerk

[youtube https://www.youtube.com/watch?v=Rcauv7ePD_0]

 

Not Crazy

When I was a kid I loved the movie Star Wars. I wouldnt call myself a wacko or anything but I saw the movie 27 times in the theater. I absolutely loved the movie.  I loved everything about it. I would literally go out to the desert and collect cans and bottles to try to get money so that I can go and see the movie. Most people say that that’s kind of a crazy idea but it wasn’t to me. The fact of the matter is that if you really like something or you really want to do something, you not going to let things get in the way of stopping you from doing it. So not that you need to go see a movie 27 times but if there is something else that you want to do, something that you want to achieve, and more importantly, something that makes you happy, then don’t let anything stand in your way from doing it. You do your thing and enjoy the entire experience. They say that the journey can be more important than the prize. All I remember when I was collecting cans was that anticipation and I couldn’t wait to see the X wing fighters going to battle with the death Star and it kept me going :-) FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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Push Press

15 min EMOM:

.......0:00-5:00: 5 reps EMOM your choice of wt, build to your 85%1RM

.......5:00-15:00: 3 reps EMOM @ 85%1RM

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then...

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15 min Continuous Clock

5 Rounds: (each rd on 3 mins)

.......Work 1:30 min

..............200m run

..............20 reps Chest to Bar Pull ups (scale: reg pull-ups, banded C2B, banded reg, jumping, Ring Rows)

.......REST 1:30 min

*score by overall total pull-ups

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  some lat mobility for today

[youtube https://www.youtube.com/watch?v=39A8L8Fxc9g]

 

Ta-ba-ta-OMG

So you say you have 99 problems....well you know the song lol.  What do you do when you have all these problems?  They can be such a HUGE burden on you and can seriously take their toll.  When you look at all of them its just a gigantic mountain of crap.  Believe me, you will never be able to get through all of them if you try to tackle it all at once.  It has to be prioritized and systematically cut down one issue at a time.  Its like the old "how do you eat an elephant?" question........one bite at a time!  So take your mountain of crap, figure out what must be dealt with today, what can be dealt with tomorrow, and then what can be dealt with later.  Then its go time!  Take your "must be done today list" and smash your way through it!  You do this for a week or two and your mountain will just be a tiny rubble pile!! So get eatin!!:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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20 minute clock

4 Rounds:

.......Full Tabata Squat Cleans (165/115, 55%1RM, wt to get 8-10UB)

.......*this is 8 rounds of :20 of work time and :10 of rest time.  Must get 3 reps of Sqt Cleans in the :20.

.......1 min REST between each Tabata Round

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then...

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Tabata Sit ups

.......8 Rounds of :20 max reps, :10 sec rest.

*Score is total sit ups in the 4 minutes

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SLO INFERNO ON RAMP ASSESSMENT:  by appointment

INTRO TO INFERNO - PASO ROBLES:  MTW@530pm

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MWOD:  can you do these ?

[youtube https://www.youtube.com/watch?v=icNOo-o7fZQ]

Hat in the Ring

Congrats to Alyse Meza, Amanda Duckett, and Jeanette Garcia for placing 17th in the Women's RX Team Division and Desiré Silvia for placing 21st in the Women's Novice Division of the Kill Cliff Crush Games in Miami this weekend!!  Its been very fun to watch all of the new competitors and old vets get into the whole competition thing this year!!  Its been said that competition can either bring out the best or the worst in people.  I think that competition is a great thing as long as you understand what it is.  For new competitors, there is a nervousness of performing, putting yourself out there in front of others, having others judge you, and testing yourself in an unfamiliar situation.  For more veteran competitors, its a chance to see how you match up with others, to see how your training has been up to this point, to use the event as a stepping stone to bigger and more competitive events, or just to feel that rush of adrenaline again.  I truly believe that competition is an amazing thing for everyone and something that EVERYONE should experience.  What usually keeps people out is the fear of failure, or that they aren't good enough.  Sure it sucks to go out and get your ass handed to you.  But there is so much to learn from it.  The positives FAR outweigh the negatives!  If you get the chance to toss your hat in the ring, I'd suggest you do it.  It doesn't matter what the event is.  But don't just pick an event because you think you will do well or do bad.  Pick it because you are excited about doing it!  Believe me,  this isn't about everyone getting a participation award (I honestly hate those because that's not life).  There will always be a winner and a loser but that has NOTHING to do with what you get from the experience of the event!  So go and get some really cool experiences:)

FEEL THE BURN!!!

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competition_seo

INFERNO Warm-up x 3

Complete the following:

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Back Squat

.......5 x 1 rep

*warm with 3 set of your choice, then the 5 sets will be this: 1min static hold in back rack position then 1 rep back squat.  Find a 1RM.  SPOT YOUR PARTNER if you have one!!

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then...

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15 min Running Clock:

3 min AMRAP:

.......30 reps Wall Ball (20/15#@10')

.......30 reps KB Swing (73/55#, wt to get 20 UB)

.......30 reps Burpees

3 min REST:

3 min AMRAP:

.......20 reps Wall Ball

.......20 reps KB Swing

.......20 reps Burpees

3 min REST

3 min AMRAP:

.......10 reps Wall Ball

.......10 reps KB Swing

.......10 reps Burpees

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  hitting 'dem butt cheeks

[youtube https://www.youtube.com/watch?v=0c7iKglr6J8]