I was in such a weird mood all day yesterday. Even when I was coaching my group classes, I could feel this extra bit of excitement in my tummy. I couldn't stop thinking about Warrior Women Wednesday ALL DAY!
Our Games team had the day off, but the rest of you did the following workout:
10-9-8-7-6-5-4-3-2-1
box jumps
push-ups
We saw some pretty fast times for this workout from both our men and our ladies. Tommy Mo took the fastest time of the day by finishing in 3:00 flat, and Stacy (using the men's prescribed height for box jumps) finished in 3:18. Great job you two! One of our newest members of the Fort, Cheryl, even jumped down to a blue band for her push-ups!
At the stroke of 7PM, we kicked out all the boys (except Murph) and kicked off our first ever Warrior Women Wednesday. I hope you ladies had as much fun as I did! We started with an overhead squat clinic. I had the ladies rolling around on the lacrosse balls, and showed them a few fun AND SEXY ways to get stretched and warmed up for their squats. By the end of the evening we had 7 new overhead squat PR's. To top if all off, Erin finally got her first unassisted pull-up! I looked over and saw her doing pull-ups and said "I didn't know you could do pull-ups!" Her reply was priceless. "That was IT! My first one!"
Ladies, I'd love your feedback on WWW. What did you like? What didn't you like? Our next WWW will be on October 6th, and we'll be doing something else fun and amazing. Hope to see you all there!
Does the title of my post give away any details of our workout yesterday? We did an old main site workout from about a million years ago:
1 round for time
500m row
150 double unders
50 burpees
Can't do double unders? Don't worry! We have something much, much more fun for you to do! Grab a parallette from the loft and bring it downstairs. You were substituting lateral hops over a parallette if you couldn't string together about 10-15 double unders. All that hopping around looked like fun, but it's days like yesterday that I'm glad I can do double unders. That was my question to my 5PM'ers "Doesn't THAT make you wish you could do double unders?"
Our intention isn't to punish you, but rather think of it as extra motivation to grab that jump rope for your warm-up and practice practice practice! By the way, whatever happened to you guys doing a little self warm-up when you arrive at the Fort? More often than not, I see people skipping the row/run/jump rope part of the warm-up. GET YOUR HEART PUMPING GUYS! You're more likely to injure yourself if you haven't warmed up properly.
Mariah came in with some exciting news yesterday - She's expecting future CrossForter #2 in May! Woo Hoo! Congratulations!
Ladies, don't forget! We're kicking out the boys tonight and hosting a free ladies only class tonight at 7PM. We're calling it "Warrior Women Wednesdays", and we'll do it the first Wednesday of every month. Hope to see you all there tonight!
Do you remember being in middle school, and they MADE you run a mile? There was always that knot in the pit of your stomach...your heart just filled with dread. You would try and conjure an illness real quick so you could go to the nurse's office, or possibly even leave your gym shoes at home that day. Yeah, well yesterday the Fort became like gym class, only people were EXCITED and happy to be running a mile! Just look at their smiling faces!
In all seriousness, it's always a good idea to start a task with your head in the right spot. Do you think these smiling ladies had a KILLER mile run? You bet your bottom they did! We saw some BLAZING fast times yesterday from both our men and our women. Brian Smith ran a mile in 5:23, and Kristy Mauer took the 2nd spot on the board for the ladies with a time of 6:55. Great job to everyone! There were a lot of people telling me that they didn't think they could run a mile in less than 10:00, but you all proved that you are more than capable!
ANNOUNCEMENT! Lean Jeanne got her VERY FIRST pull-up yesterday! ATTA GIRL! Also, Chris T. got his first muscle-up in the evening classes, and had about the happiest look on his face I've ever seen. OUTSTANDING!
The Clock. It is both my enemy and my friend. Some will live and die for the clock, but the clock can take NOTHING away from me. The clock will not make me shorten my range of motion. The clock will not make me count that last pull-up where my chin didn’t quite make it over the bar. The clock will not make my back round, and my knees cave just so I can make it stop.
I’m in charge of the clock. It stops when I say it stops. That clock and me are friends, but I’M THE BOSS. When I call “time”, that clock stops for me. My time is written on the whiteboard next to my name and only I know if each rep counted. Only I know if I turned around a few feet early on my run. The clock matters, but integrity matters the most.
The clock tells me my progress, but it doesn’t define me. It doesn’t own me. It’s the other way around. I own that clock. Even when I’m on the 19th burpee of the Filthy Fifty, it’s my job to make that clock stop ticking. It’s my job to do it right. It’s my job to make sure it counts.
That was the song that ran through my head all day yesterday. I would change the words of course, to be CrossFit Fire specific. NATURALLY my version of the song was way cooler.
If you couldn't tell by the blog title, we did Diane yesterday.
21-15-9
deadlifts
handstand push-ups
The goal was to finish within a 2-4 minute window, and there was an 8 minute cutoff. I realize that some of you could have gutted it out and finished the whole rx'd rep scheme, but Wild Bill dictates how long you work out....NOT YOU. (Ok, that sounded harsh) Bill put it to me like this:
I want this to be like Fran. I want people to be able to rep through the deadlifts, and fly through this whole workout in under 4 minutes. People should be stopping to rest not because their deadlifts are too heavy, but because they're unable to breathe. Oh, and by the way, you're totally the best wife ever, and thank you for folding all the laundry.
Ok, so I added that last part. Can you blame me?! Pete set a new PR yesterday. He took his old 3:32 time, and replaced it with 2:19. His comment after the workout was, "that weight used to feel heavy, but now I can just rep through it with no problem!"
The weight he's talking about is 100kg's. That's an impressive amount of weight to just rep straight through. Among the "rep straight through" crowd was Tommy Mo. He set a big PR yesterday as well! So....what you're saying is that Bill's amazing programming combined with your hard work is.....MAKING YOU STRONGER?! GASP! It's unheard of! 
I Love it guys, keep up the good work!
As long as you didn't let go of your bar yesterday, you wouldn't find yourself doing any burpee box jumps. The workout was
5 rounds for max hang power cleans:
3:00 work (hang power cleans until you had to set the bar down)
1:00 rest
Any time you set the bar down, you had to perform 7 burpee box jumps before picking up the bar again. We did this workout back in December, so a few people had some numbers to compare. I'm happy to report that everyone who did this workout back in December got MORE reps yesterday....some of them even used heavier weights! Great job you guys!
Know who has the BEST burpee box jumps I've ever seen? Ryan the Lion. It almost didn't even look real, because he was springing up and down so fast! Not only does Ryan move incredibly fast, he is also one of the most committed people I've ever seen. Maybe committed isn't the right word.....what would be a good word to describe somebody who finds something they want to be good at, and just dedicates themselves 110% to achieving their goal?? Every single day you'll find Ryan the Lion at the Fort multiple times a day. He's there working on his muscle-ups, handstands, L-sits, kipping pull-ups and even back levers!
Congratulations to Andrea for completing ramp-up yesterday morning! We're excited to have you as part of our Fort family!
Quick! It's raining PR's at the Fort! Scoop one up before they're all gone!
The strength work yesterday was hang power cleans, and there were a TON of PR's! Kathy, Stacy, Jeremy, Kristy, Heather, Lean Jeanne, Hero Mike, Brian A., Jessica, Kris, Season and Jose all scooped up a new personal best. Great job you guys!
Know what today is? My brother's birthday. I realized today that I don't talk to my brother enough, and that he doesn't read my website enough. I guess we all need a little more time with our siblings, don't we? The best way for siblings to spend time together is at the Fort. (maybe I'm biased) We have a few really cool sibling pairs at the Fort.....Steph and Pete, Special J and Jamie, Andrea and Alicia, Mark and Katie, Ivy and Mike, and Bethy and Brian A. (I hope I didn't forget anyone!) If you love your siblings, bring them to the Fort, and spend some quality time together doing something other than eating Mom's crescent rolls on Thanksgiving.
Posted September 2nd, 2010, by 
