Hey everyone - just a quick note about our current parking situation. The building association striped the parking lot a couple weeks ago in an attempt to make our lives difficult. We have been trying to resolve things with the board, but the process is a lot slower than we'd like. Currently, here are the places where we can park:
- Lettered parking spots "A", "B", "E".
- Parallel to the road in front of our bay door, not to encroach on the "no parking" easement (we should be able to fit 3 cars)
- Parallel to the road in front of unit "B" bay door, again, don't park in the no parking zone
- Along Wegner road so long as your vehicle is completely off the road
- Along Herbert Road
- 6:30PM classes can park across Herbert Rd. in the Federal Fulfillment parking lot
- In the Equestrian area turnaround across Wegner Rd
I realize this is a complete pain in the ass. We have been trying to comply with their crazy demands, and all we've gotten in return is more restrictions. I promise we are working on resolving this, and I thank you guys for your patience. If anything else changes, I will let you know.
7 sets of
2 Front Squats (70% 1RM)
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar.....
Can you tell I'm listening to Christmas music while making my blog posts? That terrible song is on right now, and it is eating away at my brain. Yesterday all I could hear was the Little Drummer Boy. Pa-rum-pum-pum-pum! Ugh. I love Christmas music, but it has a tendency to be sticky in my brain.
Remember this workout? We did it at last year's Open. The idea is to get as far as you can in 7 minutes. You'll keep adding 3 reps every time you successfully complete a round. While I know you like to compare your score to the last time, and see what amazing progress you've made, also keep in mind that you didn't do heavy front squats before this WOD the last time. That matters. A lot. So have fun with this, and consider setting a new PR a HUGE bonus!
6 rounds for time:
24 steps walking lunges
We're using our Wednesday to honor Sergeant Eddie Loredo. It's not often that we do hero workouts for our normal programming, so this might be a first for a lot of you. Hero workouts are long. And hard. They are quite possibly the most challenging workouts you'll ever do. Not only are they tough physically, but mentally as well. I encourage you to read the story about how Sergeant Loredo lost his life, and do this workout to honor his sacrifice.
I'd like to give Joe a shout out for his recent accomplishments. Not only did he string together his straight bar muscle-ups, I heard he also got his first muscle-up on the rings! Woo Hoo! All that practice is really paying off!
If you're still feeling sore from the lunges the other day, this is your official notice to SUCK.IT.UP. There's nothing worse for sore muscles than inactivity. Bring your sore butt to the Fort, do a scaled version of this WOD, and you'll be feeling better in no time!
PHONE CALL. I received a phone call a while ago. It wasn't unlike hundreds of other phone calls I have received. Someone was looking to join the Fort. We talked for a while about what she has tried in the past to reach her fitness goals and then she asked, "So what can you do for me?" It's not often that I'm speechless. Caught off guard. But somehow I didn't know how to respond.
GIFT. What can I do for you? That question just burned into my brain. There was only one way to respond. I said, "well let me ask you this...what are you willing to give?" As anyone who has had success knows, it's not about what you're given, it's about how you use it. It's about how much you put into each WOD. How hard you are willing to try. I can't "DO" anything for you other than provide you with the tools you need to succeed. The tools are there. I've handed them to you in a gift wrapped package. Bow on top. It's your turn to open the box and see what's inside.
AUDIT. Use all the tools in there - don't audit which ones you're using. We give all the tools because we know that the combination is what produces success. CrossFit Fire gives you the workouts, the nutrition program, and the community. Every tool you need to have great success is there. All WOD and no diet makes for strong chubby people. All diet and no WOD makes for skinny fat people. Eliminating the community from either of those scenarios makes for people who only commit for a very small time. You MUST do it all.
TOOLS. So which tools are you currently using? Take a second and really think about it. Are you using all 3? Community, WOD and nutrition? If not, it's time to open up that toolbox again and take another look. We're here if you need any help learning to use your new tools.
Handstand Holds/Handstand Walks/Handstand Push-Up Work
2 Rounds of:
2:00 DB Snatch
2:00 L-Sit Pull-ups
2:00 Shuttle Run
Hopefully you all enjoyed your thanksgiving! I know ours was hectic, but wonderful. Nothing like eating turkey all day and then passing out in a food coma.
Tuesday night is the first official practice of our rowing team. If you signed up, we'll see you at 6:30PM! Make sure you get your name and size on the rowing shirt sign up.
Friday is the last day to order your CrossFit Fire zip-up hoodie. The sign up sheet is hanging at the Fort. This will be a one time order, so don't miss this! These hoodies are going to be THE COOLEST!
Max Side Plank - Left
Max Side Plank - Right
3 sets of:
4-6 Body Rows
:15 - :45 handstand hold
Couple of things - please make note of our schedule for Thursday and Friday of this week. We will not have any classes on Thanksgiving and only a 9AM on Friday.
Next - please make sure you have our Fort Holiday Party on your calendar. It's gonna be super fun! (12/21 6:00PM)
AND THEN - our interest in the rowing team has been phenomenal! We only have 3 spots left for our Tuesday night session. If we get more than 14 people signed up, we will open a 2nd evening practice. The rowing team will all be getting t-shirts, but if you would also like one, you can order one. There will be a sign up sheet at the Fort. I need everyone (row team included) to put their name/size on this sheet so we can get these ordered ASAP. (included in $40 row team membership, or $25 for non team members)
We will also be placing an order for CrossFit Fire hoodies. Sign up sheet will be hung at the Fort. They are $45, and these are NICE hoodies, you guys. I'm placing the order 12/6 so we get them in time to appear under the tree!
5 rounds for time
15 Overhead Squats (43/30kg)
3 rounds of:
20 med ball sit-ups with partner
1:00 Front Plank
So, it's November. And we're running outside. Know what I want you all to do? Channel your inner child or lab. Know who's always ready to go outside? Little kids and dogs. It could be 35 degrees outside and I can always trust that if I open the sliding door both my dog and my toddler will frolic outside in the yard together for hours. Two weeks ago Brady was outside in a diaper and his pajama shirt....nothing else. I had to drag him inside and force clothes upon his tiny body just so the neighbors wouldn't call the cops.
So come dressed for the weather tomorrow! And if you don't want to get lonely on your runs, bring your dog along! Or better yet, you can borrow my dog and she can just run all damn day. Maybe that'll finally wear her out...