Last night was a "sneaky" workout. It almost felt like just some light skill work...until you rolled out of bed this morning! Last night we worked our snatch balance technique; this is a great way to start developing both the confidence and the ability to snatch heavy weight overhead. Kelli had a particularly impressive snatch balance - hers included an extra hair-flick at the end. She always has a flair for the dramatic. xoxo

Hey, did you guys know that in high school Chris Kelly ran a mile in just over 5:00? That's flipping amazing. He's strong AND fast. There should be a made for TV movie about this guy. Maybe they could get Tom Cruise to play him.

Sparky wanted to make sure I posted a picture of him with some weight on the bar so he didn't look like a sissy. Here ya go Sparky. You almost look as tough as Chris Kelly.

Nice work Sparky!

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Did you guys do something to make Bill mad? No really...I think he's mad at us, and is punishing us with the hardest week ever! The workout yesterday was ridiculous. For those of you who went through the whole thing, you should feel incredibly proud. The workout was BY FAR the hardest workout I have ever done....PERIOD. There was a team workout over the summer that came close...I think it had 150 burpee box jumps or something horrible... but last night was still the hardest ever. There wasn't a name for this workout, but Tucker gave me a good idea; we're calling it "ticket for the puke train". I saw Tucker shortly after he finished his workout, and he told me that he bought a ticket for the Puke Train, final destination Puke Central Station. Fortunately, he got off one stop early in the little town of Highly Nauseous, population: Tucker. I still giggle when I think about his analogy!

The workout was 3 rounds for time of: 50 box jumps, 21 deadlift and 30 pull ups.  

Great work everyone! Even doing 1/2 of this workout was still brutal. Chris Kelly worked out twice yesterday. He came in the morning, and then returned in the evening to "Tabata Something Else". Yep, that's right...he's a total stud. Did anyone notice how well his gloves coordinated with his shorts? He's always so stylish. Man is Chris Kelly cool.

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Yesterday we did Tabata Something Else. This is a GREAT workout, and is a good gauge of progress. Tabata is a work protocol where you work for 20 seconds, and rest for 10 seconds - we typically do 8 rounds. The workout was tabata pullups, pushups, sit ups and then squats. Everyone did wonderful! The PR train rolled through the gym, and most everyone jumped on board! Congrats to Sparky for beating Chris Kelly by 1 rep. I like that you guys are competitive, and push each other to be better performers.

Sparky watches as Rudy dies...

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Ladies and gentlemen....we have some "twice a day" action going on! Are YOU brave enough to do it twice in one day? Tee hee! A few of our members have decided to take full advantage of their unlimited memberships, and attend more than one class per day. Typically we don't make them repeat the same workout - we'll think of something else for them to do instead! Yesterday Stacy came to a morning class and did Nasty Girls, and returned in the evening to do the burpee deadlift workout from the CrossFit Games. She's a glutton for punishment I guess. *shrugs*

The workout yesterday was "Nasty Girls". This workout is 3 rounds for time of: 50 squats, 7 muscle ups, 10 hang power cleans. We made sure to play "nasty girls" by Nitty over and over and over. If the pain of the workout wasn't enough motivation to finish quickly, the agony of one song on repeat was! Granted, that's one of my favorite workout songs...but somehow it became less enchanting after the 8th time with sweat pouring in my eyes.

We have a newbie! Steve came to our 6PM class to start his free week. As always, DON'T WORRY if you can't do pull ups, muscle ups, or deadlift twice your body weight. CrossFit is for people of all fitness levels. Thank you, Steve, for being brave enough to give it a try! Welcome!

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How do you guys feel about the 7PM class? Do you need that class? Is there anyone who can't come to another time, and 7PM is the only time slot that works for you? What if we reduced the number of times per week we offered 7PM? Up until last week, we had a CrossFitter who could ONLY attend 7PM classes, and she's the reason we kept offering them. Fortunately for her, (but unfortunately for us) she was offered a promotion, and is now working too far away to make the 7PM class. (big sad face) Please let Bill or myself know your feelings on this time slot, otherwise we will be eliminating this class. Our other thought was that a few times a week the 7PM time slot could be a "specialty" class...like a pure strength class, or a class just to work the olympic lifts. We're still playing around with ideas.

My apologies to Matt for the delayed start this morning at the Fort. When Bill arrived to unlock the gym, he discovered that the lock was frozen shut, and the garage door opener had shorted out. We didn't get things rolling until closer to 8AM. Sorry Matt! Thanks for sticking around!

Do you guys know what today is?? It's Joe Brooks' 21st birthday! Happy Birthday Joe Brooks!

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We had another big Saturday class, so we did a fun team workout. Each team had to complete 7 rounds of 20 weighted overhead lunges, 10 burpees. Each team member worked at their own pace, but you couldn't be working on the same exercise as your partner. While your partner was lunging, you were doing burpees. YEAH BURPEES! We had a visitor on Saturday; Sabrina joined us for her first day! Sabrina, you're a total trooper! Nice work on those walking lunges girl! Hope to see you again soon!

Clark and I did this workout at 10:00...I don't think he realized we only had the 9AM class. It's ok though, he needed somebody to keep him motivated and push him through the workout, so I volunteered. Clark, I hope your legs are as sore as mine are!

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Team Friday was a deceivingly hard workout! Everyone came in, looked at the board and shrugged. "Meh, that won't be too hard" they all said. We did 7 rounds of: 30 seconds of wall ball, 30 seconds of box jumps, rest for 1:00. The goal was to get as many reps as you could. We averaged each team's score, and the team with the highest average score won. Everyone did a great job! Janet, you busted your butt even though you thought your lungs were bleeding. I'm proud of you for sticking it out!

A big congrats to Team Matt, Brittany and Zach! You're NEVER going to believe this, but Matt is giving a big #1 sign in his picture.

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