As always, team Friday was a lot of fun! After my AMRAP of Karaoke, I was a little tired, but it cheered me right up to see everyone working so hard! Even Mark & Barbie's daughter joined us for team Friday. She's only a few month's old, so she just did throw-up-on-Jennie for time. She finished in 4 minutes.

The workout was row 2,000 meters, 60 pull ups, 40 pass through's, 60 overhead walking lunges with a medicine ball, row 2,000 meters. We had a blast from the past join us for the workout - please welcome Rudy! He went to high school with Bill, and I went to grade school with his big sister. It's such a small world!

Team "HOH" was our champions again. Mariah and Kris are truly unstoppable!

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Sorry I wasn't here with you guys on Thursday night. I was doing AMRAP in 4 hours of karaoke in Canada while you guys were doing AMRAP in 20 minutes of 5 deadlift, 10 pushups and 15 burpees. I'm always sad when I miss a deadlift day!

I'm not sure what happened while I was gone, but it looks like you guys were seeking some divine intervention.

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Well Sparky...Brittany found something else she could beat you at; number of jump ropes broken in one workout. I'm not sure what's going on with our jump ropes, but we broke like 8 of them in the last month. They worked great for about 4 months, but then they started crapping out. Oh well. We have a bunch more on order. Hopefully these will be more durable.

The workout yesterday was 5 rounds for time of 30 double unders, 15 kettle bell swings and 9 pull ups. I joined the 7PM class in the workout and it was a blast! As I got tired, my double unders slowed down quite a bit, but this was a great stamina builder. Thanks to Stacy for going heavy on the KB swings with me. You're my inspiration girl! I got whipped in the big toe twice by the jump rope, but that'll teach me to be more careful. Everyone did a great job! I want to welcome our newest member, Chris Tucker! Chris is not unfamiliar with being in a place where there are too many "Chris's". Just like at his full time job, Chris will be deemed "Tucker" at the Fort.

Amazingly, Tucker has the power to levitate...or he's riding an imaginary bike...

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Last night we did 5 rounds for time of: 10 presses, 20 squats and 30 sit ups. This was another one of those short and intense workouts. (these are my favorites!) Most people finished in around 15 minutes which is FANTASTIC! We chose not to write a prescribed weight on the board, and this threw some people off. What we have found is that by setting a weight, some people will go heavier than they should just to "do it as prescribed" and others will go too light because their abilities greatly exceed the prescribed weight. (you wouldn't want to go heavier than prescribed, right?) If you're going too heavy, you're going to have greatly deteriorated form, not to mention there is a risk of injury. Remember to check your egos at the door guys. If all you can do is a dowel rod....GREAT! If you can put 60kg above your head....SUPER! The point is that this program is all about YOU. Do what's right for you, and do what will help propel you towards achieving your goals.

Chris has been with us a couple months now, and he's already getting much stronger! We captured him during his workout; look how intense he is!

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Some of us are still recovering from the gymnatics cert, and others are ready for a good workout! Those of us who were ready for a good workout did 4 rounds for max reps of: 1 minute of box jumps, 1 minute of kb swings, 1 minute of rowing, and 1 minute of burpees. The clock ran continuously, so you had to really hustle to get to the next station. With the rowers upstairs, everyone was treated to "extra credit stairs". Despite the new obstacle, everyone did great! It's really amazing to watch how much stronger everyone has become. Mariah banged out 3 pull ups in a row the other day! This was a gal who couldn't do a single pull up just a few short months ago. I am so proud!

Bill and I are looking for someone who can convert our current website to a WordPress format. Does anyone know how to do this? We don't have a large budget for the project, but we would definitely be willing to pay someone for their time. The biggest thing we're hoping to accomplish with the conversion is the ability to comment on posts while still keeping our same look and feel.

Is anyone interested in doing a November CrossFit Fire Social? We're looking at our calendar and trying to choose a date/location for our first social gathering. Let us know if you're interested, and what your schedule looks like.

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We have some exciting news at CrossFit Fire! After many long discussions, Bill and I have made the decision that Bill will start doing CrossFit full time at the end of November! This will allow us to expand our current class schedule, and hopefully make your overall CrossFit Fire experience better. We are reviewing everyone's preferred class times, and will start offering more classes soon! 

Ok, this is getting serious now...we have some missing CrossFitters! Have you seen these two CrossFitter? 

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Do you know one of those REALLY good movies you saw, but when you try and tell your friends about it, it just ends up sounding dumb? They kind of look at you like..."you really thought that was a good movie?" That's how stories about the gymnastics certification are going to be. My apologies in advance.

I can't even describe the fun weekend had. Jeff Tucker is more than could possibly be expected. He's an amazing coach, and he inspires people to push themselves farther than they think possible. His methods of coaching are so simple that even the most novice individual could learn the movement quickly and develop good form. But at the same time, even the very athletically gifted are challenged. There is no doubt in my mind that I am a better CrossFitter and a better coach after spending the weekend with Jeff Tucker.

I think it's a fair assessment that we had a GREAT group of people at our certification. We were on the small end for a cert, but I can say with absolute certainty that I would not have gotten as much out of this cert if there were 10 more people there. We had about 15 people, and Tucker was able to go hands on with each person for damn near every single movement we were learning. When you're talking about getting a room full of adults upside down, suspended from bars and pushing the limits of their abilities, it takes a certain amount of trust to do that. From the moment the cert started, I think all of us trusted Tucker. We trusted his spotting, his coaching and his knowledge.

I learned a lot this weekend, and it goes far beyond just learning how to do handstand pushups and back levers....here are the things I learned this weekend:

1. People from Texas say "damn" a lot. I have at least doubled the frequency of the use of the word "damn" in normal conversation after spending 2 days with Tucker.
2. No matter how sneaky you think you can be, Tucker will ALWAYS catch you for not wrapping your thumb around the damn bar.
3. Your extra supportive sports bra is your best friend if you are going to be upside down in a room full of men.
4. If you are spotting a handstand press, and you don't get your head out of the way, you end up scissored between Kelly Moore's legs as if she has a damn G-string full of dollar bills and was twirling on a pole at your bachelor party. Pervert.
5. "Free bleeding" is discouraged, and will require that you stick a tampon in your nose if you want to keep participating in Jeff Tucker's damn certification.
6. If you're going to take a two handed grab of someone's ass when they're upside down, DON'T chalk up like a maniac beforehand. Chalk leaves evidence. Enough said.
7. If you have a "well developed posterior chain" (thanks Brian Mac), it will be difficult to skin the damn cat without someone's hand shoving your big butt through for you. Thanks to everyone who volunteered by the way.
8. In order to properly spot someone, you need to be "all up on their bacon".
9. After 2 days of playing "let's be upside down" your body will hurt like you're a 90 year old woman. 

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