Throwback Thursday – Old Fort edition

8/29/2014
Strength
Off

WOD
1-2-3-4-5-4-3-2-1 of:
Front Squat (82% Wednesday)
strict Pull-up
Power Clean (75% 1RM)

In honor of our impending Fort upgrade, I'd like to offer up this picture from June 27th, 2008 for Throwback Thursday! There's so much awesomeness in just one photo! As you'll notice, all of us were doing a box jump workout with ONE BOX, a bench, a stack of plates, and a stair stepper from a step aerobics video set. Yep. You'll also notice all the reasons we'll NEVER get our security deposit back from our landlord. Can you name all the things we changed about the Fort from when we first leased it?

Guys, it’s 65% effort

8/28/2014
Strength
Off

WOD
40:00 AMRAP @ 65-75%
1000m Row
100 Double-unders (must reset every 20 reps)
1600m Run

I know a 40 minute workout seems intimidating. But check out what % effort the WODFather is prescribing. He has this one marked as 65-75% effort. In the grand scheme of things, that's pretty moderate pace. On any given day, you'll be doing an 8-12 minute workout at 90% effort - so this will feel like a piece of cake. You shouldn't be breathing so hard that you can't carry on a conversation, so that should give you some idea of how to pace yourself.

And from what I can see, the weather tomorrow looks perfect for some running tomorrow!

Make sure you have our upcoming events on your calendar - the next one coming up is our Outdoor adventure WOD! We'll be heading over to Fish Lake Beach for an outdoor WOD, and then grilling and chilling afterwards. Bring the whole family!

Check out this picture of Cindy. Raise your hand if you wish YOUR MOM was as fit and fierce as Cindy!? Tomorrow is one day shy of Cindy's 2-1/2 year CrossFit-aversary, and I just want to say how proud I am! Cindy, you do an amazing job. You always give the workouts everything you've got, and you always have a smile on your face, and encouraging words for other people. WE LOVE YOU!!!

Hats aren’t always a good idea

8/27/2014
Strength
Front Squat: 2-2-1-1 @ 21X1 w/ 3:00 Rest

WOD
15:00 AMRAP @ 90% effort:
5 Unbroken Thrusters
10 Unbroken Deadlifts (same bar/weight)
15 Bar-hop Burpees
200m Run

So I know this will seem kind of random, but let's talk about hats. Over the years, people always come into the Fort wearing a cute hat for their workout. I mean, look at Heather. She's adorable. I could spread her on a piece of toast and eat her. If she was paleo, I totally would.

Anyways.

So she's wearing a baseball hat, and for Front Squats, that's a fantastic accessory. But let's say we're doing thrusters, or push presses. Then your hat just becomes an obstacle with which your bar will most definitely collide, sending it flying. And truthfully, if your bar DOESN'T knock off your baseball hat during those movements, you're doing it wrong.

In most everything we do with a barbell, the bar must remain as close to your center of mass as possible. When you let the bar swing out and away from you, you're putting a lot of strain on your lower back, neck, and shoulders. Compare it to holding a fat baby (like my Avery) out away from your body, or resting her against your hip. Make sense? Mkay.

It’s “Dude Day”

8/26/2014
Strength
5 sets of:
Accumulate 5 strict L-sit Pull-ups
1:30 Rest
5 Press @ 31X1
1:30 Rest

WOD
6 sets of:
20m Backwards Prowler Drag
Rest As Needed

It's not that I think the prowler is just for the dudes, but it definitely has a certain "bro-ness" to it. Pushing and pulling that thing around, loaded up to the top with weights is EXACTLY what I would expect a bunch of dudes to do!

That being said....some of our ladies went at these backwards prowler pulls with some POWER! So just remember boys, PULL LIKE A GIRL!

How Far You’ve Come

REFLECTION. While I was making some phone calls this weekend, I couldn't help but browse our list of members and remember fondly back to the first time I met some of you. You were nervous. And not just a little nervous, but really NERVOUS. I can remember how you looked around during your warm up. You were self conscious. You were afraid that other people were watching.

And you know what? They WERE watching. But not because they wanted to see you fail. Not because they were judging you. It's because they wanted to see you succeed. As you know by now, our community at CrossFit Fire is second to none. The people were watching you that first day because they were waiting for their opportunity to cheer you on. To build you up. To make you feel at home.

GROWTH. You've come so far since you first walked through our doors. You have grown to become a more confident version of your former self. You know how to load your bar, where the boxes go, and you've probably even memorized the warm up.

MEASURE. How far you've come is not measured in pounds on the scale. It's measured by what you keep inside. It's the internal journey of CrossFit that makes you a complete, whole human being. The biggest strides you've made won't be tallied on the whiteboard. Instead, they'll be tallied within your own mind.

YOU. So pay attention next time someone new joins the group. Pay attention to how nervous they seem...because THAT was you not so long ago. My, how far you've come. :-)

Team Saturday…and SAM AGAIN

8/23/2014 - Team Saturday
In teams of 2 complete:
2000m Row
60 Push-ups
40 strict Pull-ups
1500m Row
50 Push-ups
30 strict Pull-ups
1000m Row
40 Push-ups
20 strict Pull-ups
*1 teammate working at a time
*teammates may divide reps/meters amongst each other however they wish

Seriously. Why does Sam always win Team Saturday?! Sheesh! Well tomorrow we are throwing in a BUNCH of pull-ups. Let's see how he does with THIS workout! Muwahahaha!

Tell ya' what though...if there's anyone I'd want on my rowing team, it's Kim or Nicole! Those two gals are tearing up the rowers these days. I hear Kim even made the record board, and that's with one bad foot! I can't wait to see how she does once her foot is better!

At least it’s only one round

8/22/2014
Strength
8:00 AMRAP of:
strict Ring Dips
or
Complete Push-up Progression

WOD
1 Round of:
800m Run
35 Front Squats (45/30)
400m Run
25 Front Squats (45/30)
200m Run
15 Front Squats (45/30)

She's either about to squat the bar, or PUNCH IT. Let's hope she squats it!

Believe me, nothing in the whole world will feel as amazing as that last 200m run. Truthfully.