Ryan the Lion and Nick were our Saturday champions again, but this time they went for a more traditional picture. Personally, I liked the overhead squatting picture a LOT. Maybe Nick didn't want to rip his jeans or something....:-)

Thanks to everyone who came out and had fun on Saturday morning with us! The workout was done in teams of 2:

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The strength work yesterday was jumping squats followed by some heavy Russian Kettlebell swings. Don't feel bad if you found yourself using an empty barbell for the strength work....these jumping squats are much harder than they look! Do them properly and they'll help you develop a stronger hip drive for doing cool things like Olympic lifts and box jumps! Since we weren't taking our Kettlebell swings over our heads yesterday we wanted you to use one size heavier bell than you normally use. Everyone quickly learned how fast 25 Russian swings can catch up to you! (Melissa probably already knew this....)

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The Winter War of the WODs is coming quickly and we are going to need lots of volunteers to make it run smoothly! We are expecting over 50 athletes from around the area to come out and compete at this free event, and many more will come to watch.

I'll need volunteers for the following areas:

Parking
Judging
Media (pictures, video)
Set-up
Tear Down
Live Scoring Logistics

It is my hope that we get enough volunteers so that we can rotate people in and out throughout the day. If you would like to volunteer to be a judge, there will be judge training sessions that you will be required to attend. We want this event to be LEGIT and we are taking the judging standards very seriously.

In addition to needing volunteers, we'll also need to borrow some equipment for the day. Here's a short list of what I need in case any of you have access to this stuff:

small portable sections of bleachers (need 2)
stop watches (need about 6)
propane heater for 600 sq ft tent
clip boards

We are accepting volunteers from all area affiliates. If you would like to volunteer, please just reply in the comments with what you are interested in doing and you'll be added to the list of volunteers. Once the details of the event get hammered out, you will be contacted with more information. Let's make this a fun, smooth and professional event!

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Well, were you guys sick of the big "1 round for time" WODS? You had to know something like this was coming:

Good news! The new ladies "rack" shirts just arrived on my door step. If you ordered a shirt, please bring your $30 any time starting Friday morning to claim your prize. If you haven't claimed your shirt within a week don't sweat it, I'll just release it into the wild and make it available for anyone to purchase. I did order a teeny, tiny, small amount of extra shirts (like 4) so if you're DYING for a shirt, there's HOPE!

Gift Certificates always make great Christmas presents, so if you have any last minute shopping to do, get the ones you love the gift of better health!

The $40 silk screened sweatshirts are being ordered tomorrow morning, so make sure you get your order either written on the sheet on the whiteboard, or in my inbox!

One last thing - we have our Little Flames classes at 10AM every Saturday morning in December for FREE for kids ages 6-12. If you want to let your kiddos try these fun and amazing classes, this is your chance! We need at least 4 kids registered for the January session in order to make a go of it, so if your kids are having fun, get them registered!

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Is anyone confused about what it means to "clap"? If there's any confusion, the internet (as always) is full of resources. There are videos and picture diagrams that are available at the click of a mouse if you need it. Heck, even babies know the proper way to clap. Why all this fuss about clapping? Our workout yesterday involved clapping push-ups and the morning classes had a heated debate over what constitutes a clap. Sam thought that simply knocking your thumbs together was enough, but Pete called B-S!

WOD:
1 round for time
30 Dumbbell shoulder to overhead (55/35lb DB's in each hand)
40 clapping push-ups
50 pull-ups

Know who's an up and coming beast? JACK. I think he's too modest to admit it, but he is TEARING-IT-UP at the Fort lately. Jack goes RX'd almost every day and he's consistently in the top 3 times for the day. Keep your eyes on him, because great things are coming!

"Rack" t-shirts should be arriving this Friday. Ladies if you ordered a shirt, you'll have a week to come in with the money and claim your order. After that, I'll be releasing any surplus shirts into the wild...where they are likely to be quickly claimed. Also, if you want one of the $40 CrossFit Fire Hoodies, make sure to get your name added to the sign-up sheet on the whiteboard. The order for those will be going in this Friday morning. We'll be collecting money for the hoodies upon their arrival.

Also, Catherine is organizing a meal schedule for both KTUCK and Bri so they can be well fed after they have their babies. There is a website called "Take them a meal" that we will be using to organize this. It would be great if we could get a couple weeks of meals taken care of for their families. Due to privacy concerns, I don't want to share the link on the blog, but you can find it at the Fort. If you want to make them a meal, but can't get to their houses, you can always drop it in the fridge at the Fort and I can take care of the delivery for you. KTUCK is due NEXT WEEK, so let's get her meals scheduled ASAP!

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When I saw that the workout yesterday involved setting new deadlift one rep max's, I knew it was going to be huge. We haven't done a one rep max test in a long time. I had NO idea that it was going to be EPIC! Sheesh, I have to just talk about the ones I remember, but there were a LOT of circles on the board. Jenni dead lifted 105kg's like it was light. She definitely had more in her, but since it was a 55kg PR, I cut her off. Shaffer with his ram-rod tight form also set a new PR. Then we have Nick and Mike sharing a bar. I watched Nick deadlift 160kg's like a champ, and he almost got 170! Mike was successful in pulling 170kg's off the floor which gave him the highest PR of the day - it was a PR by 60kg's! Great job everyone!

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If you are interested in a CrossFit Fire sweatshirt, we are offering two different options. The first is a Lululemon Hoodie. There is a ladies version and a Men's version. We will be ordering them in black and you will have the option to get the CrossFit Fire logo embroidered on them at no cost. The cost for these is $90 and we have to have 12 of each item in order to place an order. I know we have enough interest on the ladies side, we were just a couple guys short. If you want one of these please sign up next to a SIZE on the sheet on the whiteboard. Money will be due before we order.

Your second option is to order one of these unisex lightweight zip-up hoodies. These will come with silkscreening on the front and back that looks like this.

The cost of these sweatshirts is $40, and we need to get about 20 people signed up before we can order. Last I looked, there were 12 names on the sheet at the Fort, so we're almost there. If you're looking for sizing information, you can find the size chart here. Hopefully that helps clear up some of the confusion surrounding the sweatshirt orders! Let me know if you have any questions. I'd like to get orders placed asap so we can have these in time for Christmas.

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