February 3rd, 2009, by Bill · 5 Comments
We have some more exciting news at the Fort - Bill is coming back! He drove 1,100 miles to Georgia and decided that he didn't want to leave CrossFit Fire behind! He turned around, and is making his way home AS I TYPE. He should be home by dinner time tonight.
Thank you to everyone for being so supportive and understanding during this last month. It was pretty awful to imagine CrossFit Fire w/o Bill, and now we get him permanently! I hope everyone realizes how special you are in our lives, and I mean that with my whole heart. Bill passed up his dream job with the ATF because he couldn't imagine his life w/o CrossFit Fire, and our good friends.
We love you guys. NO really.....we do.
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February 1st, 2009, by Bill · 2 Comments
Yesterday Bill really said goodbye with a bang. Our last Saturday morning workout with Bill for a while was Barbara. The workout was 5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
rest 3:00
We also offered this scaled back, but most of us are too stubborn to scale. Those of us who did it as prescribed chugged away at this workout for the better part of an hour. It took me 48 minutes (including the rests) to finish. UGH.
It's great to see some new faces in the gym! I want to welcome Tom, who came back Saturday for a second workout. And it's been so long since we've seen Sparky, having him there was like having a new member again! HA! Ooh...ow....don't make me laugh, my abs are killing me!
HAPPY BIRTHDAY ZACH! I would like to start a new CrossFit Fire birthday tradition. We used to let members pick their birthday workout, does everyone still like that idea? Should the whole class have to do your age in burpees? Maybe we all have to sing happy birthday while we row? Throw out some ideas for Birthday shenanigans!
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January 31st, 2009, by Bill · Comments Off
We finally had a REAL team Friday! You remember the kind....the ones where we team up, and do a workout together to try and win the championship belt? Remember? 
The workout was "Linda-ish". As a team, you had to do:
10-9-8-7-6-5-4-3-2-1 of:
Deadlift
Press
Clean
You could split up the reps any way you like, but each team member must do each movement at least once during the workout. 10-9-8-7 were definitely the hardest rounds, and things started really moving around round 6. Everyone did a great job!
We were joined by Barbie's cousin, Jacob. WELCOME! Clark and Matt teamed up to form team "Heavy", Brittany and I teamed up to form team "we aren't wearing the right bra today", and Jacob, Marty and Kris formed team "you better watch out cuz we're gonna beat you!" Everyone put forth great effort, but alas, there can be only one Team Friday champion. Brittany and I pulled ahead at the last minute for an amazing victory!
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January 30th, 2009, by Bill · 11 Comments
Exciting news! As some of you already know, Bill and I went on our final date before his departure to FLETC last night. He took me downtown to the il Mulino restaurant, and then for a horse-drawn carriage ride around the gold coast. It was absolutely wonderful! The carriage dropped us off at the old water tower, and Bill asked me to be his wife! HOORAY! (I said yes)
The whole thing was so magical...and a complete surprise! Bill is totally the master of surprises.
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January 29th, 2009, by Bill · 3 Comments
Great job with your snatches everyone! It's a new and difficult movement, and I'm proud to see everyone improving. The workout last night was done as a team, and we really tried to focus on form over quantity:
With a partner do three rounds of:
Row 500m
other partner does hang power snatch while their partner rows (better hope your partner rows fast!)
Sorry that I had to "workout and run", but I had to rush off to Street Scenes practice. Is anyone interested in attending Street Scenes? If you'd like free passes, then you'll need to be willing to sell yourselves into slavery after the last show on Saturday night 2/14....we need 3 people to help us tear down our room!
ALSO - I know we have some UFC fans among us. I wanted to give you guys a heads up about a cool little spot that orders EVERY fight, and never charges a cover charge. It's a sports bar/restaurant just past Algonquin Commons called Double Jacks. I know there is a big fight this Saturday....stop by Double Jacks to watch it for free! (Say hi to my Brother in Law Joe while you're there!)
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January 27th, 2009, by Bill · 5 Comments
Ok guys, I'll be honest. I like having the big classes back again! When there were multiple classes throughout the day, everyone was spread out....and I started to miss you guys. I'm glad I get to see everyone at the evening classes again! (I realize this is completely selfish, but it's true)
The workout last night was:
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
The key to this workout is NOT to add up in your head how many squats you'll be doing. If you add it up ahead of time, your legs will start plotting against you. They'll be like, "Ok, you've gotta be kidding. 250 squats? That's Tom Cruise Crazy; I'm not doing it." You'll then have to convince your legs to get moving or ELSE. DON'T MAKE ME PULL THIS WORKOUT OVER!
Everyone did a fantastic job. I tried taking pictures, but 12 people squatting simultaneously turn out VERY blurry. I think this goes back to my rant a while back about how I need a better camera. Once you guys got through 175 squats you started moving slow enough for pictures to turn out. I can't wait to see who will be the next member of the muscle up club! We have a few people very close. You're definitely strong enough to do it, you just have to hammer away at the technique.
Muscle Up Progressions
Want to be a member of the muscle up club? Watch this video of Erik. Transitioning from the pull to the bottom of the dip is the hardest part of the movement, and the most difficult part to master. Master that part, and you'll be in the muscle up club in no time!
[vimeo]http://www.vimeo.com/2985855[/vimeo]
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January 26th, 2009, by Bill · 2 Comments
Please note that the new schedule is now effective. With Bill leaving, we will be eliminating a few of our class times.
I want to thank everyone who came out on Saturday night to Bill's going away party. It means a lot to both of us that you were there to share a few drinks, a few laughs and a lot of my Mom's baking. Thanks for being the BEST group of CrossFitters ever!
Did you guys see our neighbors to the south in the Daily Herald today? Can anyone guess what the workout was that the reporter got to watch?
It never fails....you try and have a civilized party, and some lumberjack shows up! Took me 10 minutes to convince him to leave his axe outside!
Lumberjack
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