It's Good for You...

Not only does CF Inferno have some great WOD's... 
This is a great (quick) read...
If you are not (sore) then you are NOT adapting (getting better)...
Why am I always sore??  Not like wrecked, but just always feel a touch used.  I hear this question quite a bit and the answer to this is that you will always feel this way because you are forcing adaptation to your body.  Its when you dont feel this that you need to question what it is that you are doing.  When we hit you with "constantly varied functional movements done at high intensity", you will be using a variety of different muscles to perform the tasks.  Also since the intensity is different due to the time frames, even though it is as high as possible for that time domain or weight load, you will be using the muscles differently.  In the old globo gym style of working out, you would only really be sore when you started up, and then after a while, no matter how hard you worked, you really never got sore again.  This is because your body has adapted to the workouts that you are giving it.  Since we constantly change it up, your body is forced to adapt and improve itself to make the workouts "easier".  Constant adaptation  means you will feel that soreness regularly.  Now of course there is a difference between sore and SMASHED.  If you are really destroyed, then come in and do some mobility to keep those muscle moving and gliding.  If you are starting to feel tired, run down, not enjoying it, then take a break.  This is the reason for the 3 on and 1 off.  The off day is to let both your body and brain recover and rejuvenate so that you can hit the workouts with the required intensity to keep the adaptation high.  Listen to your body.  It will tell you how its doing and keep forcing that adaptation because then you constantly get better!
~http://www.crossfit-inferno.com

Warm-Up:
3 Rnds ~ 
30sec D/U
30sec HR Push Ups
30sec Pull Ups
30sec Rt "Shoot the Duck"
30sec Lft "StD"
30sec Arm Swings (shoulder mob.)

Its Good for You
For time:
800m Run
30 T2B
50 Wall Ball
400m Run
50 Wall Ball
30 T2B
800m Run

Buzzy ~ 19:58
Des ~ 23:11 (Birthday Girl)
Kate ~ 21:08 (45 K2E)
Feidt ~ 22:40
Bertag ~ 22:06
Biba ~ 24:00
Gatlin ~ 24:05
Oz ~ 26:00
tb ~ 22:02

It's Desi's Birthday today!!! She got away with letting me know after the WOD...
This was a nice B-Day wod, but I would have incorporated a little something special, had I remembered!  Then while we were talking after the WOD...it came out! Dang-It!!!

BTW ~ It is Ethan's Birthday tomorrow!!!

2-Min. Shoulder Drills ~ Part 1 of 4