There are very few times that someone gets SO excited about a WOD that they give a legit fist-pump. Yesterday, our workout made Coral SO HAPPY that not only did she give an excited fist-pump, she also did a cheerleading jump along with it. The only other move that even comes close is Charlie's train crawl kicks.

8:00 AMRAP
2  hang power snatch (60/40kg)
10 pistols
2:00 rest
5:00 AMRAP
5 dumbbell push press (45% of body weight)
10 toes to bar

I'm sure you can all see why this WOD deserved a fist-pump. Know what else does? Coral's hang power snatches. They were like a sweet snatch lullaby for Bill's Baby. THAT'S how great they were! Look how fast she locks out her elbows. Now THAT'S how your transition should look!

There will be 7 new faces around the Fort next week, and that's because our February ramp-up finished up their business last night. This was a tough WOD for your first class, and you all did great! To all of you, congratulations on completing ramp-up, and welcome to the Fort Family!

[Read more →]

Some of you ladies took the article I posted to heart, and you have been researching ways to make your pelvic floor stronger. I'm half tempted to buy the DVD so we can all learn the secret to having a strong PF. Anyone want to have a PF DVD watching party?

Hannah says "F-making my pelvic floor stronger, yo...I'm fixing this instantly!"

The workout yesterday included the ever-pee-inducing double unders. Since double unders are DEFINITELY bouncing, I didn't get to enjoy them. Sigh. They're one of my favorites! Thanks again to Bender for fixing my Bender rope and making it shiny and new! Double unders are just so much more amazing with a hot pink bedazzled rope!

10:00 AMRAP
25 double unders
5 deadlifts (100/70kg)

Our top CrossForter of the day was Tommy Mo, finishing 12 rounds plus 3 double unders. Nice work! I had a feeling that you'd CRUSH this workout.

Congrats to everyone who went RX'd on the deadlifts yesterday. That's some heavy weight, and you kids rocked it with GREAT form! Maybe all the fresh air made you stronger? It suuuure was nice to have that door open, and the 50 degree weather blowing in at us. Is it spring yet? Is it spring yet?

[Read more →]

Yesterday was another wonderful day to be at the Fort. As usual, it was a light day, but that might have been partially due to the torture you endured on Tuesday. Personally, I think Bill should have to give all of us $10 for having done that workout. Because really, wouldn't you feel better if when you finished your last row you got a hug from Bill and $10?

Reading that first paragraph again kind of makes me laugh. When I say it was a light day, we still had 54 people come through the Fort. These days we usually see 70-80 people each day! I can remember not even a year ago when we didn't even have 70 members! AMAZING!

Remember that starting next week we added a TUESDAY 4PM class....not Tuesday & Thursday.

The workout yesterday was hopefully a lot less awful than Tuesday. (By the way, the Facebook conversations are still going strong about that one)

2 rounds for total reps of:
1:00 thrusters
1:00 rest
1:00 push-ups
1:00 rest
1:00 ball slams
1:00 rest
1:00 sit-ups
1:00 rest

It was a nice treat to have a little blast of spring temperatures, and Amie brought her legs out to celebrate. Lookin' good Amie!

[Read more →]

Bill keeps a master list of "WODS to be repeated". Whenever we do a workout that was particularly amazing, he'll add it to the list so he doesn't "forget" to rotate it through the programming again. Workouts can make this list for a number of reasons. Either they were the perfect combination of movements, elicited exactly the response Bill was looking for....or because they were EPIC.

Does anyone think the WOD from yesterday should make this list? Or is this a run-as-fast-as-you-can WOD that should be placed under lock and key, never to be repeated?

6 rounds of:
15 burpees
300m row
5:00 rest

Before you go under estimating this workout, BEWARE. There has never been another workout in the history of the Fort that has created more discussion, complaining, and Facebook status updates. Here are just a few comment about this WOD from Facebook:

I laid on the slam balls for a good 20 min after that WOD. ouch.

I don't know how I got home. I laid down on the bed face down for 20 minutes with my heart still racing! My head was squeezing, my chest pounding and I was dizzy and disoriented.

Death. By. Crossfit.

Throbbing headache and first time I've wanted to puke post-workout in a while. Thanks William Yundt.

See? I told you there was a lot of complaining. I think secretly you guys all really liked the workout. Right? So what's the consensus? Is this repeatable, or despicable?

[Read more →]

I heard a rumor that "death by box jumps" has left a few of you with aching calves. As our V-day present to you guys, there was NO HOPPING or jumping of any kind yesterday. Aren't we nice!?

21-18-15-12
kettlebell swings (24/16kg)
pull-ups

So, GYG, I just have to ask. What the heck did "BW" next to people's names mean? BW wasn't a scaling option, nor is it a size kettlebell or assistance band. WHY DO YOU ALWAYS TRY AND CONFUSE US!?

If you are a recent graduate from the pull-up band and are able to knock out a couple unassisted pull-ups, I kind of made up a 4th scaling option for you kids. You see, I want to see you start  doing workouts without your crutch, I mean, your band, even if it takes a little longer. We had some people doing prescribed reps for kettlebells, but C scaling options for their pull-ups. Know what I'm excited about? Fran. The next time we do this amazing workout, I'm hoping we have at least 10 girls doing it RX'd!!

You kids asked for it, and your wish is granted! Starting next week we will be offering a 4PM class on Tuesday! Tuesdays have been our biggest days at the Fort lately, sometimes over 80 people WOD with us. We're hoping that by offering this 4PM class, that it opens up some spots in the later classes so they're no so jammed.

[Read more →]

Know what I love about CrossFit? It's different every day. Different, yet the same. Some people take comfort in the sameness, while others delight in the different-ness. The good news is that CrossFit offers a beautiful blend of both. Same intensity, different workout. Same camaraderie, different CrossForters. Same attention to detail, different coaches.

CrossFit scooped up the best, coolest, and most intense movements from many different sports in order to form one comprehensive fitness program. This allows for a huge variety in the movements and workouts that we do. One day we're running sprints like the Usain Bolt, and the next we're swinging kettlebells like Pavel Tsatsouline. Could there be a better way to train?

No, I don't think so. But of course I don't think so....if there was something else that I thought was better, we'd be doing that something else instead of CrossFit. What do you guys like better about the Fort? The daily sameness? Or the daily different-ness?

[Read more →]

Boy, that blog post sounds dirty, doesn't it? It was actually more of a grab-your-partner's-ankles than anything....but that doesn't sound any better.

Your WODFather threw together a somewhat complicated, yet amazing workout for you kids yesterday. Someone asked if he was drunk when he was programming, but I swear he only had 1 glass of wine.

In teams of 5, AMRAP in 17:00 of:
@ garage door
10 wall ball shots
10 push-ups
10 sit-ups
(each time you complete, this is one round)
@ pull-up bar
10 wall ball shots
10 body rows
10 sit-ups
(each time you complete THIS, it is also one round)
@ the rower
Row continuously for calories

AND THEN

3:00 AMRAP of handstand push-ups
0-129lbs = 1 point for every rep
130 - 199lbs = 2 points for every rep
200lbs+ = 3 points for every rep
BRAD = 5 points for every rep

The way this all went down was actually pretty cool. Your team had to have 3 people working downstairs at all times, and 2 people upstairs by the rower. The medicine balls had to be transported back and forth from the garage door to the pull-up bar by one team member doing overhead walking lunges with the ball. BEWARE! Whatever ball your team took down, you had to use for wall ball shots. So, if you brought the 20lb-er with you, and there were 2 ladies, you would be stuck doing wall ball shots with the  20lb ball.

As for the rowing, your team could ONLY switch the person on the rower when the wall ball was at the garage door. If you were under the pull-up bar and the person on the rower was DYING, tough beans. You had to wait.

Last but not least, we had some fun with assisted handstand push-ups. They could NOT be done against the wall, but your team members could hold your feet, tug on your ankles, or downright jack-hammer your head into the floor if you were light enough. Our winning team ended up using the weight multiplier to their advantage, and totally ROCKED the handstand push-ups. Mark, your kids thought it was HILARIOUS watching you do HSPU's.

[Read more →]