Welcome to CrossFit Fire!
08/26/08
There are few workouts that put fear in the heart of CrossFitters like "Murph" does. Run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile. It's one of the few workouts that are meant to be long and brutal. For some, the workout can be completed as quickly as 45 minutes....for others the agony stretches over an hour. It was no surprise to hear the groans when "Murph" came up on the CrossFit main site. Being the tough group of individuals that we are, we pushed through, and gave it 110% of our effort.
As a surprise, we also got Eric Mills back for a workout! After a few weeks away, he's decided to come back to CrossFit Fire! We missed you Eric!
Speaking of missing people....Leslie? Myriam? Kat? Kim? Sarah? Where have you girls been?!
08/25/08
I would just like to say how proud Bill and I are of each of our CrossFit Fire competitors! That workout was WITHOUT A DOUBT one of the most exhausting and challenging workouts ever thought up in the history of man. Between the hill, the fences, the deadlifting and the burpees, it was amazing that anyone finished the workout at all! I don't think anyone visited Pukie the clown either! (it was reeeeeeally close though)
Will James finished 2nd place overall! Congrats Will on a strong performance....we knew it would bring out the competitive side of you! We won the award for having the highest number of competitors! If there was an award for the CrossFit affiliate with the most HEART, we would have won that award too! Events like this always leave me in awe. There were some incredible athletes out there yesterday, and it was inspiring to watch them! Let's all kick our training into high gear so we can make a big splash at the CrossFit Games 2009!
For everyone who was there yesterday, thank you for your participation and support. My lower back/hamstrings have NEVER been this sore before, but I'll try and put a positive spin on it - the soreness is my constant reminder of the wonderful day we spent together yesterday!
To see all the pictures from the Milwaukee Gathering, click here.
08/23/08 part 2
Is it Sunday yet? Tomorrow is the CrossFit Milwaukee Affiliate gathering. We have about 10 or 11 people heading up there to compete, and several more coming with as spectators. Everyone is welcome to attend, even if you just want to go cheer for your CrossFit Fire Team and hang out with like-minded CrossFitters. It'll be one of the rare occasions that we all get to meet a bunch of new people who love to workout, and don't think we're crazy. There will be a cookout, and we are asking people to bring something to throw on the grill. We're not sure what the cooking situation will be like in Milwaukee - they are having trouble finding a grill. If the cooking doesn't happen in Milwaukee, we can always head back to the fort or our house to cook. If you are interested in carpooling, please be at the fort no later than 7:30AM tomorrow. We are supplying some of the equipment for the gathering, so we really need to get up there by around 8:30AM. Remember to wear your CrossFit Fire ORANGE shirts. Thanks to Sparky for pointing out that we will look like state prisoners. I have a few extra shirts that I will give to the first orange shirt-less CrossFit Fire members who show up.
We had another big group for the Saturday morning class. Welcome to our newest member Daniel! The workout was run 800 meters, 21 presses, run 800 meters, 21 push press, run 800 meters, 21 push jerk. It was a good workout for our shoulders! Daniel, Matt and Sparky all did the workout as prescribed, with 40kg's for the presses. Nice work fellas!
08/23/08
We had a magnificent turnout for Team Friday! (It's about time) Tucker came back for a more challenging workout, one that left most everyone breathless and laying on the floor. The workout was a combination of rowing, pushups, pull ups, situps, kettlebell swings and running. We all thought that our Friday Champ wouldn't be there to defend his title, but alas....6:15 rolled around and Will came roaring into the parking lot. Guess who else came? TIM! He's still nursing his injured knee, but hopefully he'll be able to get back into the swing of things real soon.
We paired off into teams of 2, and were off and running! It was a close race. We had the tall guy from Swansy rowing frantically, Zach Mitchell in the hizzouse again, and the ladies giving it all they had! Will was paired with Mark, and he cheered Mark through the 400 meter run. I half expected to see Will carrying/dragging Mark across the finish line, but he kept him motivated and on his feet! Congrats to our Team Friday champs, Will and Mark!
Ladies....check out that smile! Can you believe this 5 time Team Friday Champ is single!? Anyone interested in spending time with Will or exchanging phone numbers can find him at CrossFit Fire 5 days a week!
08/22/08
Ladies and Gentlemen....ZACH MITCHELL IS IN THE BUILDING!
After a very, very, very, very, very long break, Zach is finally back at his CrossFit home. Zach didn't want me to make a big deal about his return, but let's be honest...Zach was our VERY FIRST member, and it's a huge deal to me and Bill that he is back to CrossFitting again. <HUG> We missed you Zach! In case you don't know Zach's story, you can read about his progress here.
Ok, enough of that mushy stuff! The Thursday workout was great! Row 2000 meters, and then do 2 rounds of 20 pull ups, 30 pushups, 40 double unders & 50 squats. Mariah surprised all of us by going through the whole workout - I guess she has a genetic pre-disposition to totally ROCKING at CrossFit! Her brother Myles is a Level 1 trainer out in sunny Cali! Men - you are too many to be named, but you will never cease to amaze me with your strength and resilliance! Lana showed all of us her spiffin new outfit - LOOKIN' GOOD GIRL!
08/21/08
Power? Psh! We don't need electricity to workout! Matt was in the middle of a FANTASTIC workout when suddenly the transformer just down the road from us blew up! My theory is that it exploded from the sheer intensity of Matt's workout. :-) The workout yesterday was 5 rounds for time of 15 burpee pull ups, run 400 meters.
With the affiliate gathering just around the corner, I've been reflecting back on my last 7 months of training. Will I be strong enough to do the workout as prescribed? Is my endurance where it should be? CrossFit Milwaukee has kept the affiliate gathering workout a secret, so nobody knows what to prepare for. (much like the CrossFit Games) It's times like this that I remind myself that the whole premise around CrossFit is that it prepares you for anything. The lack of specialization in the training makes it an excellent program for general physical preparedness. We can do it!!
08/20/08
We had an extra special visitor yesterday - Chris Tucker from MBX came to CrossFit to show off his brute strength, and strangely long femurs. I'm a sucker for anybody with a British accent though. Tucker joined us in a 7 x 1 reps of deadlifting. I think almost everyone hit a new PR! I know for sure that Matt, Stacy and Jennie all hit PR's. Hooray for getting stronger!
You know that look that a little kid gets on their face when a magician pulls a quarter from behind their ear? THAT was the look that Tucker got on his face when he lifted 110kg's off the floor! We work hard, but we also have a lot of fun doing it.
08/19/08
Yesterday we had fun with "tabata something else". This workout put us through pull ups, push ups, situps and squats. Anyone who finished without burning legs wasn't trying hard enough!
We are working out the final details for our trip to the CrossFit Milwaukee Affiliate gathering. So far, the plan is to meet at the fort no later than 7:30AM so that we can carpool up to Milwaukee. Let's all cross our fingers for nice weather!
08/17/08
What an exciting Saturday morning we had! We had a full house, and it was time to do a little "fight gone bad"! We also had the opportunity to meet Johnathan. He will be joining us for a few weeks while he is in the area for some training. His hometown is Atlanta, and he has the luxury of having about 3 CrossFit gyms to choose from in his area!
It was the first time Lisa, Eric, Mariah and Matt had gone through Fight Gone Bad, and they did teriffic! It's a tough workout, and becomes a mental battle. We had a lot of cheerleaders to help us through! Kaitlyn, Hannah, Izzy, and Jake were all there to cheer us on! As an added bonus, we had Mariah and Myles' Mom there to observe the class. We're hoping it wasn't too scary, and that she'll bring her workout clothes the next time she comes!
08/16/08
We finally had a big turnout for team Friday! We had 3 teams (4 including our morning group) that went toe to toe for the championship belt. Jennie & Matt were the defending champs, and had a lot on the line. Would they rise to the challenge? Or would they cave under the pressure!? There was some stiff competition...Will & Myles paired up, as did Dirk & Mariah. Between Myles' lightning fast burpees, and Will's speedy box jumps, it wasn't long before they pulled ahead. They finished in just over 14 minutes, with the defending champs close on their heels. Congratulations to our new Team Friday champions, Will & Myles!
08/15/08
The Thursday workout helped all of us appreciate how talented the Olympic gymnasts really are! The workout was run 800 meters, 21 plate squats, 1 minute handstand hold, run 400 meters, 41 walking lunges and then ended with a 2 minute handstand hold. While none of us will be qualifying up for the 2012 olympics, everyone did a fantastic job! Myles brought his sister Mariah to join in our CrossFit fun. Welcome Mariah!
08/14/08
DOOZEY. That's the only way to describe what we did for our workout yesterday. "It was a doozey". Here's what we did: 10 GHD situps, 10 GHD back extensions, 30 thrusters (40kg/30kg), 50 pull ups, 30 GHD situps, 30 GHD back extensions, 20 thrusters, 35 pull ups (stay with me here....almost done) 50 GHD situps, 50 GHD back extensions, 10 thrusters, 20 pull ups.
PHEW!! I'm tired from just typing all that! We have a visitor for the next week. Welcome Myles from CrossFit Tahoe City, California! Myles is here visiting family, and he is dropping in with us for a week. I am always excited to have other certified CrossFit trainers to work out with us; we can all learn a TON from each other!
We also have two new members - Matt & Melissa! WELCOME ABOARD!
Here is what it looks like to do this workout in the morning:
Here's what it looks like to do this workout in the evening:
And here is Lisa's version of situps:
08/13/08
For those of you who missed it, yesterday was a running day. The workout as prescribed was run 5K for time. Since Stacy forgot her running shoes, we opted to do a 5K row for the 6:00PM class. Will, Stacy and Jennie were the unofficial CrossFit Fire Rowing team. It was a close race to the finish, but Will's strength and height were too much for Jennie and Stacy to overcome. Nice work everyone!
The 6:00AM and 7:00PM classes opted to do the run. Leslie is finally back from her wedding in Mexico. She's hitched, tanned, and ready for some exercise! It was Matt's first time running 5K, and he did great! Our 6:00AM class participants all had very respectable times for the 5K, including newcomers Matt and Melissa. Matt and Melissa are friends our our buddy Pete, and they are here on their free week. Nice work recruiting, Pete!
08/012/08
Yesterday was Stacy's birthday! HAPPY BIRTHDAY STACY! In keeping with CrossFit Fire tradition, we allow members to choose the WOD on their birthday. Stacy is diabolical....did any of you realize that until last night? :-) We did a team workout that went like this: As many reps as possible in 1:00 of power clean & jerk, knees to elbows, ring pushups, and box jumps. We did this for 2 rounds, and the team with the most reps won! Congrats to Will and Stacy for their victory! Ring push ups aren't used very often in WOD's, but they did a great job getting our stabilizer muscles firing! OUCH!
08/09/08
Team Friday was so much fun! For those of you who couldn't make it, you missed seeing a new Team Friday Champion crowned. It was another small turnout for team Friday, where were you guys!? Jennie and Bill both got to jump into the workout and join in the fun. The workout went like this: As a team, do 100 double unders, flip the tire to the end of the parking lot, then sprint back and get your jump ropes - we did that for 2 rounds. Mark and Bill won the first round, but Jennie and Matt pulled away for a victory in round 2.
08/08/08
**WE NOW OFFER 6:00AM - 7:00AM CLASSES MONDAY - FRIDAY**
Yesterday was a BLAST! We did Kettlebell snatches and pull ups for time: 21 each arm, 42 pull ups, 15 each arm, 30 pull ups, 9 each arm, 18 pull ups. Everyone did a fantastic job. Dad was so hard on himself that if he didn't get all the way up on his pull ups, he repeated the rep! Pete had to learn the hard way that you shouldn't grip the kettlebell too tightly, especially if your hands are chalked. OUCH! He's tough as nails though....he is expected to make a full recovery. :-)
We have had a few people stopping by our building over the last week or so inquiring about our program. I want to personally welcome each and every one of you to come back and start your free week! (Brian, where'd you go???) The free week is an opportunity for you to "try on" CrossFit and see if it is something that you enjoy, and can commit to. This isn't your typical "fitness place", and that's why it's something you need to experience for yourself!
08/07/08
We would like to let everyone know that we have increased the frequency of the 6:00am - 7:00am class. As of tomorrow morning, we will be offering a 6:00am - 7:00am class Monday through Friday. Remember, if a new time slot would fit your schedule better, simply find 2 friends, neighbors, or co-workers to join you and we will open it up.
08/07/08
Know what I love? Articles that inspire me! Mike O'Donnell of The IF Life blog never ceases to amaze me with his ever insightful writings. Here is an excerpt from his article, "How to win the mental battle for health, weight loss and life in general"
Emotional eating is something most people may agree is an issue. So why is it emotional? You feel down….had a long day and food cures your feelings? How? Could it be the sugar rush? A childhood memory? What exactly is going on here? Well it could vary from person to person, but in the end the message is the same….food can do NOTHING for you. It won’t listen to you, it won’t help you focus on a positive outlook, it won’t change the past or future, it won’t solve or cure anything……all it can do it help or hurt your body! So stop thinking Ben and Jerry is a real person waiting to comfort you (unless you have their phone number and plan on calling them). Take the personality away from food, it’s not a real person.
Read the whole article
Last night we worked 5 sets of 5 on our back squats. Strength days like this always remind me of how important it is to have PERFECT FORM on our lifts. We go over the movements with every participant in our classes. Do not be afraid to come try CrossFit if you have little or no experience with Olympic lifting - we'll show you how!
08/06/08
We had a special visitor last night! Bill's cousin Stacy came and gave our 7:00 class a try. She did GREAT! (especially considering she ran 5 miles before coming to class) Welcome Stacy! Hope to see you and Aaron back real soon!
The workout last night was Griff. We ran 800 meters forwards, 400 meters backwards, 800 meters forwards, and 400 meters backwards. Stacy blew everyone away with her 13:34 finish time! Nice work speedy Gonzales! Some people might be wondering why we are running backwards. Not only does running backwards work a different set of muscles, it also improves coordination and balance, makes you quicker at changing directions and can improve your forward running posture. Yes, we all looked a little silly, but it was a great workout!
Here's Stacy and Will doing some static holds.
I realize now that pictures of people running backwards look exactly like pictures of people running forwards. :-)
08/05/08
Last night we had fun with rowing, thrusters and pull ups. Sparky said he has never hurt so bad after a workout...I thought I was going to have to get the defibrillator paddles out for him! Since most of the workouts we do are for time, the intensity can be as high as you choose. Our whole group last night did the same workout, but each CrossFitter went at their own pace. See? No reason to be scared to come! You're in good hands, and you can go through the workout at your own pace.
Myriam let us know last night that she has lost 3 lbs! Congratulations girl! That's after about 4 weeks...imagine where you'll be after 4 months!
08/04/08
Don't forget our new class times start this evening! We now offer 6:00PM AND 7:00PM evening classes!
For those of you who would like to improve your running and endurance, our CrossFit neighbors in Chicago are hosting a certification September 27th & 28th. Bill and I registered today, and we will be bringing back all the knowledge we can; but there is no substitute for attending a certification in person! You can find out more information about attending the certification on the CrossFit home page.
08/03/08
We have some very exciting news at the gym - Sparky got his first muscle up! Saturday morning's class was a good size, and we all got to watch as Sparky got through his very first muslce up. Part of Sparky's inspiration for muscle ups was Saturday morning's workout. The workout was 30 muscle ups for time. The scaled version was 90 pull ups and 90 dips, or you could step up to 150 pull ups and 150 dips. Everyone did a great job! As Lisa was leaving she let me know that she wasn't being rude by not waving, she simply had run out of strength to lift her arm. :-) We'll take that as a compliment. :-)
I'd like to take just a moment to clear up a fitness myth. I'll start with a question - Can you choose where you gain fat? "Hey cheeseburger, I'm trying to pack some more junk in my trunk....if you could head straight there, that would be great." Since we can't choose where we gain fat, we also can't choose where we lose it from. We can target certain muslce groups, but not with the intention of losing fat from those areas. We lose the fat where our body chooses to lose it from. Stubborn saddle bags? Bothersome bottom? Hit the gym hard and clean up your diet!
I'm pretty much caught up with the picture uploads. Check out our picasa account to see how cool YOU look when you workout! http://www.picasaweb.google.com/CrossFitFireIL
Watch Sparky go!!
08/02/08
So....nobody wanted to step up and challenge Will? Was he TOO SCARY? We had a small class for team Friday, it was just Will and Marty. Since a team workout was out of the question, we worked more on double unders, and then did tabata squats. Tabatas can catch up to you quickly! This is when you do 20 seconds of work, followed by 10 seconds of rest. We went for 8 rounds, trying to keep our squat numbers as high as possible. Will ended up being top dog, so we'll let him retain his belt...for now!
Don't forget the burpee challenge! Today is day 2 of the challenge. If you forgot yesterday, it's not too late to join. You'll have to do the 1 burpee you missed yesterday, and your 2 for today.
08/01/08
We had another visitor from the Navy base last night! Welcome Daniel! At least now we know there are 2 brave individuals out there at the base! Anyone else brave enough to come give CrossFit a try?? Hmm??? You're gonna let Daniel and Lana show you up!!? :-)
The workout last night was 4 rounds. We did 1:00 exercises followed by 1:00 of rest. The exercises were: bodyweight deadlift, row for calories, rope climbs and dips. Everyone did a great job! Will tried his best NOT to look at the ceiling, and Matt did great at getting his back set! Daniel, it was your first CrossFit workout, and you did absolutely GREAT! You didn't complain nearly as much as Lana said you would. j/k
Tonight is Team Friday! Will's team has won the last two championship belts...can ANYONE beat him? Come on out tonight and let's see if we can crown new champions!
Ever wonder what happens to the hundreds of pictures we take during class that don't make it to our website? We have decided to share them with you! We have created a picasa account to upload photos. They'll need to be sorted by date, and uploaded into individual albums. I have about 3 months of pictures to sort through, but I'm hoping to have most of them done over the weekend. There are a few albums up there right now....more will be coming soon. Here's the link: http://www.picasaweb.google.com/CrossFitFireIL
**Looking for a previous post? Check our ARCHIVES in the left hand column!**