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

Burpees AGAIN?!?!

Warm-Up ~ 2 Rnds:
5 Strict Pull Ups
10 HR Push Ups
15 Air Squats

Burgener Warm Up @ 45#

5-7 x 1 3-Pos. Snatch, climbing
#1-Low Hang (2-3" below knees)
#2-Hang (to knees)
#3-High Hang (from "pockets")
The emphasis is on getting under the bar

4 RFT ~ 
27 Box Jumps (24"/20")
20 Burpees
11 Squat Cleans (145# / 100#)

Oz ~ 22:56 (@100#)
Gatlin ~ 28:00
Simon ~ 24:50 (@130#)
Feidt ~ 25:24
Kate ~ 22:19 (@90#)
Des ~ 23-24 (sub 600m Run for burpees & Front Squats for Sqt. Clean
tb ~ 24:18

MURPH is 20 Days Away!!!

Are You Ready?!

WORKING...on weaknesses!

6 Things a CrossFitter won't Tell You 
...But ANYthing Once will!!!  You cannot be a part of ANYthing Once unless you are ready for TRUTH.
Honesty, sincerity and truth are crucial, and something we may be (or already have) losing in today's culture (feel goods).  HOW you go about stating these facts is THE science...

HEY &^%$# YOU STINK! 

vs. 

Have you washed your clothes lately (or jumped in the pool)?

Good natured jabbing/ribbing is a part of this group...
AND, at the same time...this group will defend/protect/support its members like none other!!!

If you dish it out...be able to take it!!!

SPEAL & CFJAX
Just some good thoughts...
Why do you do this? What is it really?

Taping your Hands...
Taking care of yourself...

Warm-UP
1000m Row
Mobility Work

VOLUME TRAINING
20 minutes - OTM:
Even = #1 Exercise Work
Odd = #2 Exercise Work

Oz ~ 4:20 / 7 x OHS (@75#) & 5 D/U
Gatlin ~ 5:00 / 7 x 1 2-Pos. Clean + 1 Jerk (climbing) & D/U
Des ~ YOGA
Daliege ~ ?:?? / 7 x 1 2-Pos. Clean + 1 Jerk (climbing) & D/U
tb ~ 3:52 / 10 Pistols (5ea leg) & 10' HS Walk

AFTER the RUN

Different Type of Intervals...

800m Run
Bar Warm-Up (prep for Cleans)

7 x 1 2-Position Clean + 1 Jerk, climbing (work to heavy set)
#1 Pos. = Clean from Floor
#2 Pos. = Low Hang (2" from floor / bar below knees)

6 Rnds for Individual Times:
20 Swings (55#/35#)
15 Burpees

REST = 1:1 for rnds 1,2,3
REST = 2:1 for rnds 4,5,6
Meaning take your work time and rest that amount for the first 3 rnds, then double the rest for the last 3 rnds.

It got tricky figuring out rest...so some may have been quicker...a few seconds difference in this WOD do not make a difference... 30-60 seconds DO!

Oz ~ tech work / 1:30 approximate average per rnd / 18:22 finish
Des ~ 1:30/1:32/1:34/1:36/1:38//1:40 (w/ sprawl subbed for burpees)
Val ~ 125# / 1:30/1:34/1:37/1:50//1:48//1:50
Kate ~ ?? / 1:41/1:25/1:35/1:35//1:40//1:40
Feidt ~ 185# / 1:27/1:31/1:36//1:32//1:36//1:27
SimO~ xx / 1:26/1:47/1:32/1:37//1:48//1:19
tb~ 185# / 1:14/1:17///1:21/1:18/1:19//1:16

This WOD was designed to be an ALL-OUT effort during your 35 Reps...REST was built in specifically for this... amazingly, the first time I had a longer (2:1) rest my time was the worst (had to run out to get 40's set for speed training so I took almost a 3:1 rest after the 2nd rnd, then 1:1 for 3,4,5 and 2:1 from 5-6 (which seemed to go as fast as the 1:1)

This is "interval training"...this type of training builds the engine better than any long-slow effort can...
Endurance can be sustained by most people...it is just a matter of how fast they will go...
Just doing more endurance does not get your 5K, 10K, Tri, or even mile time faster!
You will stay the same...even though you can now run a marathon!
If you want faster times, you must train intervals...
NOW your body understands what that "faster" sustained work feels like & it will adjust to it...try to maintain THAT effort!

TWO WODers doing this WOD for 6 Rounds:
Person A:
10 swings, 15-20sec rest, 10 swings, 15-20sec rest, 10 burpees, 15-20 sec rest, 5 burpees, 15-20 sec rest...
Person B:
20 swings, 15 burpees (rest = work)

Both types of WOD's are good...they serve two different purposes...
From the above:
WHICH is more intense for the WOD? and Why?

Where it began...

ANYthing Once has stayed true from the beginning by getting people together and being 'prepared for ANYthing at ANYtime'.... and from that start we have grown to have some favorites that we can't help but make into a tradition and we want to bring as many people along with us as we can...
If you are willing to TRY...
WE are willing to SUPPORT, ENCOURAGE, INSPIRE, CHEER, STRENGTHEN...

...well, you get the idea!!!

This is what started it all folks...JIGSAW!!!

Just some friends getting together to do something fun...turned into a group of ANYone that is willing!
Last week Jim Alft did his first 5K...this week he was our superhero and completed the Jigsaw (5K+)

This was the 5th Jigsaw Run...and it was our 5th annual outing...
Theme: Superheros (the best yet!)

Jigsaw 2013

There were more people for the post-run pic...just not my camera...
We will get more pics up this week!!!

As usual Jacob had to give his opinion on the run/theme...
Jacob ~ "It is going to be hard to beat this theme!"
That may be very true, but Ethan may be onto something with the underwear on the outside of his Green Lantern costume!
Any other suggestions...post to comments so we can go back next year and get a theme!

NEXT UP:

Wazeecha Tri

Jim Alft has never done one...First timer! Let's hope so!
Chris Feidt has never done one... Let's have this be his first!!!

FRIED - day

Yesterday was Val's B-Day!!!

Happy Birthday Val (little late on the blog)...

Syd had a GREAT post yesterday... Read & Reflect...truly awesome!!! Truth!

Wednesday was a cluster of WOD's... You know what you did!

Today ~ Friday ~ May 3rd ~ Day before the Jigsaw

Warm-Up:
EMOM for 10 Min:
10 Wall Balls

3-5min Rest

AMRAP for 20 Min:
15 Hand-Release Push Ups
15 Alternate-Grip Pull Ups (one overhand, one underhand grip)
*everytime you come off the bar you must switch which is overhand-grip and underhand-grip... If you get 15 in a row, the next time you are on the bar must be opposite.

GREAT DAY!!! Everyone went HARD...ripped calluses, torn hands, bloody fingers...
All in a days work!

Bertag ~ 7 rnds +??
Val ~ 7 rnds = 210 Reps
Feidt ~ 8 rnds + 24 Reps = 264 Reps
SimO ~ 9 rnds + 16 Reps  = 286 Reps
Gatlin ~ 6 rnds + 23 Reps = 203 Reps
Biba ~ 8 rnds = 240 Reps
tb ~ 10 rnds + 10 Reps = 310 Reps

JIGSAW tomorrow...

Meet @ Wazeecha at 8:30

Superhero Theme

or just come and call yourself

Jacob Bertagnoli 

(that is a hero enough for anyone!)

tb's house post-run (noonish)

bring chairs

&

anything else you would like to share

We will coordinate food and beverage after run...

Read This

37 Ways to be a Total Badass

This is the best thing I have read in a while. Honest and simple. In general, the readers of this blog abide by most of these principles. If you don't, you should.

Warning... there is some foul language.