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Swing your Partner!

4/25/2015
Power Hour
A. 5 sets of:
Max Rep Close-grip Bench Press (BW)
:20 Rest
200m Row
3:00 Rest

Team Saturday
A. In teams of 2, complete:
20:00 AMRAP of:
KB Swings (32/24)

*1 partner swinging at a time
*Every time the KB is put down (i.e. person simply stops swinging), both partners must complete 200m run together before continuing.

It's time for another EPIC Team Saturday Showdown! Last week our winning team was Katie, Mendy, Garth and Chris! The final scores were SUPER close, but in the end, they crushed their competition!

Anyone want to talk strategy on this ahead of time? You'll have to run every time you stop swinging, but at the same time, 20 minutes is a LONG time. You don't want to come out of the gates doing sets that are too large, or take yourself all the way to failure. Using all the WODFather's wisdom, what do you guys think the winning strategy on this workout will be??

FOCUS. No fooling around here!

4/24/2015
A. Every :45 for 8:15:
2 Box Squats
B. 3 sets of:
6 DB Chinese Rows - non-dominant arm
1:00 Rest
6 DB Chinese Rows - dominant arm
1:00 Rest
C. 14:00 EMOM of:
Odd: 10 Goblet Squats
Even: 8 DB Burpees

Chinese rows? Just to clarify....this picture is NOT how you do them. But seriously. No fooling around. This is serious stuff! (sorry Nicole! Just couldn't resist!)

The Chinese rows are a new movement at the Fortress, so feel free to watch the linked video. As a side note, these Chinese rows are meant to be done with heavy weight. HEAVY. You'll pull as high as you can without rotating your torso. I could even draw a picture on the board of "straight line guy" if that helps.

Reminder - this Sunday at 10AM is our Double Unders clinic! If you are looking for some extra help, the free clinic is the place to start. Clark will get you taken care of!

It’s a butt thing

4/23/2015
A. 3 sets of:
6 Single-leg Romanian Deadlifts @ 3011 - each leg
1:30 Rest
3-5 Dips @ 31X0
1:30 Rest
B. 7 sets of:
1:00 Row for Cals
:15 Rest
:30 Shoulder to Overhead (45/30)
:15 Rest

In case you missed it on the events page, early bird registration for the Fit Fem Summer Classic is now open! The Fit Fem Summer Classic is a ladies only competition being hosted right here at CrossFit Fire! There will be Rx and scaled divisions, and your registration includes a SWEET event tank top. To find out more information about registering, donating a prize, or becoming an event sponsor, just visit the Fit Fem website!

So that snowing thing happened….

4/22/15
A. 12:00 EMOM
6 DB Press @ 21x1
15 KB swings
B. 20:00 EMOM
*200m run
*20 steps walking lunges
*20 anchored sit-ups
*0:30 handstand hold

So, remember when it was April and we got snow flurries?? Yeah, that's today. Boo. Despite the fact that there are teeny tiny slow flakes flying around, there is still running in the workout today. If you didn't dress warm enough to run outside, don't panic! You can just run a few laps inside. See? Not a problem at ALL!

 

Just a reminder that our Double Unders clinic is this Sunday at 10AM! Clark will be here to work his magic, and help you conquer your hatred for your jump rope.

Men doing Manly stuff

4/21/15

A. Sumo Deadlift
5-3-3-2-2-1-1-1
B. Establish Heavy Turkish Getup
C. 3 rounds of:
3 wall climbs
9 box jumps with step down
9 toes to bar
200m row
1:30 rest

Nothing brings out the manly men quite like single rep max day. All these "crazy" movements and progressions we've been doing for the last 3 weeks have been building up to this....the heavy stuff. You HAD to know the WODFather had a plan for this, right? That's why we've been doing heavy sets, but not actually establishing a 1RM....UNTIL NOW. BOOM.

One question I always get asked is "how will my sumo deadlift 1RM compare to my regular deadlift?" And the answer is that it varies by the individual. In most cases, the two numbers will be very close. The sumo deadlift shortens the range of motion, but it also uses slightly different muscles to stand up the bar. For people who lack the supple leopard hamstrings needed to get into a good deadlift setup, their sumo deadlift PR could be higher.

I'm not trying to be vague, but that's just the way the universe works. As you are warming up your sumos, aim to tie your regular deadlift PR on your 3rd single, and that should be a pretty accurate way to walk the weight up.

Let’s make it EPIC

4/18/2015
Power Hour
A. Bench Press: 5-5-3-3-3 RAN

Team Saturday
In teams of 3, complete:
4 sets each of:
:30 Ring Push-ups
:30 Row for Cals
Rest as teammates go
4 sets each of:
:30 DB Push Press (45/30)
:30 AD for Tenths of Mi
Rest as teammates go

I'm not sure if you've heard....but we are bringing back the epic-ness of Team Saturday. The last 2 weeks we have had some spectacular showdowns! If you're an old-head here at CrossFit Fire, then you probably remember when we did cool things like draw random teams for Team Saturday. Fortunately for you, I love old traditions, so I'm bringing it BACK!

Get your butt out of bed and come to Team Saturday! It's a total blast! Newbies and old-heads are all welcome!

Squat it like it’s hot

4/17/2015
A. 10:00 EMOM of:
2 Box Squats
B. 3 sets of:
8-10 Pendlay Rows
1:30 Rest
C. 14:00 EMOM of:
Odd: 14-16 Russian Step-ups
Even: 4-8 Burpee Box Jumps

We have a couple of uncommon lifts in store for you guys! They're like, the unicorns of gym movements. Pendlay rows, as some call them, and Russian Step-ups!

I linked to videos of each of these movements so you could see what we are looking for. The focus on the Pendlay rows is to have your back as FLAT as possible. You don't want to over-arch your lower back. I sometimes call this "beautiful beautiful swan back" or "13-year-old girl back". Ribs stay locked down, and core stays tight, while maintaining a neutral spine. NO swan back.

As a side note if you decide to watch the video demonstrating how to do Pendlay rows, pay special attention to their well-maintained facility. (totally joking) I was trying to watch this big strong man demonstrating his amazing form, but all I could stare at was this.

Just a reminder - the double unders clinic has been rescheduled! Instead of this Saturday, you can find Clark and his amazing skills NEXT Sunday, the 26th. This clinic is totally free, so if you need some help, make sure you put it on your calendar!

And if you  had blocked off your Saturday for learning double under,s and now you're TOTALLY BUMMED, you can always head down to CrossFit Arlington Heights for their Athena Classic! We have a few ladies from the Fortress competing, and a whole group that is going to spectate! Join us!