January 9th, 2009, by Bill · 4 Comments
Sorry I wasn't there for you guys yesterday! Sounds like Bill put you through a pretty tough workout! The workout was 3 rounds of: row 1,000 meters, 50 sumo deadlift high pulls, 25 pull-ups. Um, yuck. Any time there's a workout with rowing, I always PRAY for short intervals. I'll be honest, I'm not all that sad I missed Thursday's workout. Phew. Thanks for diving on that grenade for me guys.
So, what do you think is worse? Rowing for 5 minutes, or doing burpees for 5 minutes? Post your thoughts to the comments.
The good news is that Stacy is finally back from vacation - YAY! WE MISSED YOU STACY!
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January 8th, 2009, by Bill · 2 Comments
Yesterday we had fun doing "JT". This workout is 21-15-9 of handstand push-ups, ring dips and push-ups. I watched the 6PM class go through the workout, and I was somewhat mystified as to why nobody could do a push-up to save their life! Mariah is normally a push-up MACHINE and can crank out 20 consecutive like it was nuthin'. After finishing her ring dips, I watched her do 2 push-ups, then collapse. Whu happen?
It wasn't until I did the workout at 7PM that I realized what was happening. The combination of the handstand push-ups and ring dips made the push-ups feel like slow motion! I actually had to consciously TELL my arms that they were about to do push-ups, so they should get ready. It was weird.
Did anyone see the video on CrossFit.com today? There are a ton of clips from the gymnastics certification that we hosted! If you watch closely you might even see a few people you recognize...
On a different subject....did anyone read Doug Chapman's article called "Clock Whores"? Catchy name for an article, isn't it? The article talks about what most of us already know; CrossFit is not about "winning", or getting faster times than the group. CrossFit is ultimately about making personal gains. This is about each individual coming to the Fort and busting their butt so they can reach their goals. The environment is fun and competitive, but some people take it too far. Read Doug's article....there might be a pop quiz.
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January 7th, 2009, by Bill · 2 Comments
The workout yesterday was Fran. Just so we are clear, YOU ARE NOT YOUR FRAN TIME. For some reason the CrossFit community is obsessed with this workout. Every CrossFitter on this green earth knows what their Fran time is. (except for Melissa Byers apparently)
Seriously guys...it's only a workout. 21-15-9 of thrusters and pull-ups. Nothing special about it. It's VERY hard, but still...it's just one workout among hundreds of workouts that we'll do within the course of a year. Yet CrossFitters treat it as if it's your CrossFit social security number. In my opinion, there are much better workouts for gauging your progress.
AND, there are workouts out there that don't give you a migraine. We did Fran on Thanksgiving and I got a migraine. Repeated Fran last night and I got a migraine again. Needless to say, last night was the very last time I will do Fran. She's a mean, evil workout with mystic powers that induce headaches. F-you Fran. I'm done with you.
My polar opposite on the subject of Fran is our good buddy Zach R. Fran wasn't hard enough as prescribed, so he wore a 20lb weight vest during the workout...and still had one of the fastest times! I think he is sitting in our 2nd best Fran time ever, and it was wearing a damn weight vest.
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January 6th, 2009, by Bill · Comments Off
Heavy cleans anyone?? Yesterday we celebrated our CrossFit awesomeness by working on our heavy cleans. Try not to feel too disappointed guys...if you didn't get sweaty enough after 14 reps of heavy cleans, you're always welcome to do more. Something tells me that your shoulders will HATE you tomorrow though.
The clean is one of the most athletic movements we do at the Fort. It is truly an art and a skill. (translation: it's frustrating as hell) I always cringe a little when we get new CrossFitters on clean day, and it's their first visit to the Fort. I promise guys....not every day is as frustrating as this! PLEASE COME BACK! (You know who you are)
We have all been working really hard to improve our cleans. Sparky's form has gotten a lot better, but he's having trouble linking two reps together. You guys be the coaches....what pointers do you have for him? Post to comments with suggestions.
[vimeo]http://www.vimeo.com/2750040[/vimeo]
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January 5th, 2009, by Bill · Comments Off
Looking for an older post that you used to read daily? Searching for that GREAT picture of your secret crush? Missing your favorite CrossFit Fire video? BE PATIENT GRASSHOPPER. I am manually adding the old posts into the new WordPress format, and you should start seeing the older stuff soon. If there is something specific that you think needs to be added back to our website immediately, just post to comments and I'll get it back up. Otherwise I'm adding about 5 old posts a day, and I'm working in reverse chronological order.
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January 4th, 2009, by Bill · 5 Comments
Why do you hurt us so much? What did we ever do to you? Hmm? We were just hanging out, minding our own business, and you totally kicked our butts. Seriously. What's that all about?
Love,
CrossFit Fire
Our workout yesterday was Karen, which is 150 wall-ball shots for time. There are people in the CrossFit community who can knock this one out in under 5:00. Pretty impressive! Rudy and Brandon have been begging for this WOD, but they were unfortunately nowhere to be found on Saturday morning. Don't worry fellas...you'll get to meet her soon enough.
I want to give a special shout out to Zach M who is currently visiting CrossFit Ranier to attain his Level 1 certification. There is a rumor going around that you are a giant among tiny people out there Zach. Keep your chin up though...there's nothing wrong with being tall! Hopefully you're having fun and learning all kinds of good stuff to bring back to the Fort with you.
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January 3rd, 2009, by Bill · Comments Off
Our Team Friday was super fun! There wasn't even any nausea this time...not even if you did it twice! Zach R finished the workout with Rudy, and they were crowned our champions at the 5PM class. Barbie came for the 6PM class, and was the only person there. Awh...never fear though! Zach R stepped in and joined her for the 6PM. (shrugs) What can I say? Sometimes one workout just isn't enough!
The workout was in teams of 2, row 1000 meters, 100 burpees, 80 pull-ups, 60 wall-ball shots, row 1000 meters. Great job everyone!
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