Well, well, well! Look who got blogging rights again! You guessed it, that guy with the dirty keyboard. It's been a while since I have last posted and I think it had to do with all the f-bombs I was dropping. Jennie got back and her hair nearly fell out when she read even just a few sentences. I was Court Marshaled by the CrossFit Blogger Committee (Oh yeah, they're out there. And they're watching...). So, needless to say, my blogging license was revoked and I was put on probation. Fear not and stay strong. I will serve my time and I am back once a week (for now). I might be able to work out early parole for good behavior. That's the skinny anyway; let's get down to the fat!!

Lot's has happened in our community since. A well known CrossFit Firebreather, a.k.a. the King of Pop passed away (tear). If you didn't know that then you certainly must have noticed the onslaught of Mikey-hits rockin' the Fort lately, right? No? Well start paying attention! At least you knew he was a CrossFit Firebreather. I mean, everyone knows that. If you didn't you'd just be a...uh...oh God...an idiot. (Whew, that was close. I felt a STRONG urge to drop an f-bomb there. Stay. Strong.) The King O' Pop is dead and you need to start illegally downloading his hits pronto! Let's see, what else happened? Oh, well Bill and Jennie got back from their honeymoon... blah blah blah. That's all boring stuff. Let's talk about you and me. Let's talk about camaraderie, Baby.

More specifically (dun-dun-dun), let's talk about those last few minutes of a WOD. Those last minutes when only a few CrossFORTers are finishing their kill. They've landed the antelope (Nicki?) and they just have to slice it down the belly to start draining the entrails. We'll assume that point in the WOD as "fourth quarter". They're owning this WOD (antelope) and it's time to finish. So there they are: grinding through a grueling metcon while the rest of you early finishers are wading in your pool of sweat and, possibly, victory (victory if we are talking about the 1:10 ratio between Tom and Garth...). You "early-finishers" are already flipping your antelope filets (low and slow, right Bill?)! Meanwhile some of your fellow CrossFitters, who you STARTED the METCON with, are still busting their asses. Great job by the way guys/gals, way to crush that WOD! That's not the point though. The point is you started together, you finish together.

We don't have to be THIS camaraderie-listic!

Is everyone following the antelope analogy? No? Okay, I'll keep going...

I've seen it before and I saw it again this morning. The ultimate display of affection from one CrossFitter to another.

SCENARIO: CrossFitter-A has finished the WOD. CrossFitter-B is struggling to stop that clock; CFer-A sees it. CFer-A is remembering the pain and how he/she gasped for air with exhausted lungs. So what does CFer-A do? He/she get's shoulder to shoulder with CFer-B; grinds it out with CFer-B to the bitter-sweet end.

Camaraderie; feeling each other’s pain and being there to help one another get through their struggles. Encouragement, plain and simple and I LOVE it.

There is an irreplaceable feeling of community and camaraderie at the Fort. No questions asked; hands down; without a doubt! (Feel free to insert your own cliché here). Can you remember a time when sideline cheering helped you gut it out? When someone's words helped you reach down and finish even just seconds earlier? Perhaps you wish everyone would ignore you as you discretely finish your WOD? Probably not going to happen at CrossFit Fire but tell your thoughts anyway.

Comment about your favorite WOD and the sideline cheering that went with it!

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Back again to start a new week!  What a wonderful feeling, isn't it?  Coming off of a weekend of which you anxiously awaited completion simply to begin WODing amongst those familiar faces!  Yesterday the 6pm class was a rather large class.  We had  ____, _____, _____,  ____, _____, _____,  ____, _____, _____, and ____.  Did I forget anybody?

Everyone pauses as Clark does a runway walk with his shirt off to catch his breath.

Well, the only thing that matters is everyone endured another burpee WOD with great success.  Might I add that during front squats for the MetCon portion of the workout EVERYONE was driving through their heels.  AWESOME stuff guys.  The entire day was great.  The GYG showed nothing less than their usual "grab the WOD by the balls" attitude and crushed the workout.  Garth has his eye on Tommy Mo while Tommy Mo confidently looks over his shoulder to see if Garth has caught up .  I love the commraderie and the competition that CrossFit's definition of fitness harvests!  

"Something about having a high score will drive an athlete harder than anything else."  

That is a lacking re-incarnation of a quote by the Godfather of Fitness, the one and only Coach Greg Glassman.  Please take a moment to pay homage to a man so great that he is ablt to get away with creating WODs such as "30 Muscle-ups for time" or "Fran" while haivng thousands of hungry CrossFitters begging for more.  A man so great that his scheme of fitness is practiced and certified on an international level!  A man so great that I dream about him in my... uh... dreams.  Oh God!  I've said too much.  Don't tell Tommy Mo that I dream about another man.  Don't tell Kilo either.  Oh shit, you got me, might as well just blanket that with ALL the guys at CFF... heh... I'll stop now.

Whew... anyhoo... where was I?  Ah, yes!  Things were fierce at the 6pm class and per usual died down for the 7pm. Poor Amy had to WOD by herself.  Boyd hung around for some good conversation and extra moral support.  Thanks Boyd!  Amy, you did great yesterday.  I think I speak for everyone when I say that you need not be so hard on yourself!  Keep on truckin', girl!

On a side note:  Check out the comments for the previous post.  Pete and Stacy want to invite people over for some good 'ole fashion hangin' out.  Baggo, Beer Pong, food and fun.  Hit one of them up for more details.

Finally, I want to suggest another nutrtion challenge (to start AFTER Pete and Stacy's...).  Perhaps we can rehash the Sugar Challenge from earlier this year?  Start brewing ideas through the comments so we can have something started next week.  Keep it simple and or personal.  Perhaps we simply leave it to the individual but we hold eachother accountable?  We have 6 athletes heading to the Games in July to represent CrossFit Fire.  It'll be like Lent.  Everyone not going to the Games will make a nutritional sacrifice...  No?  Bullshit, "No"!  This is CrossFit Fire's Affiliate Cup Challenge and everyone will be expected to support those athletes through any means possible. 

Okay!  I think I am done here.  Wow!  Can you believe it?  A whole post without using "f___"!  Awe shit!  Couldn't help myself.  Have a good night y'all (shout out to Kelli) and get some sleep!

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Another great Saturday Team Challenge.  Nine troopers showed up this morning:  Barbie, Garth, Dave, Beth, Tom, Matt L., Eric, Lisa, and Craig.  Everyone did awesome.  The WOD was:  In teams of 3, complete the following:

2000m Row

100 pull-ups

200 push-ups

300 squats

The teams were allowed to complete the exercises in any order, dispersing the workload in anyway and work at the same time.  Our champions were Super Dave and Tommy Mo!  They busted ass through this WOD in roughly 14:00!  Awesome work you two.  Check out Super Dave's super flex:

Tom and Dave. Team Saturday Challenge Champions!

Everyone did awesome.  Saturday mornings have got to be tough for CrossFitters and I love to see as many people in the morning as possible.  The Team Saturday just before Billifer's wedding was huge!  Those are the Saturdays I enjoy the most.  Bill has his shirt off, Tom takes the group photo with his sweaty balls resting on my neck.  I mean, shit!  It doesn't get any better than that...

We close a week at CrossFit Fire today.  Hold on to your tears people, I'm about to get sentimental/preachy and you'd better f'in listen.

It's been pretty light at the Fort this past week.  Summer is on it's way (although you couldn't tell with this fucking weather), kids are graduating and lots of stuff is going on.  It is important that fitness is a top priority in your lives.  You know that and I know that.  I know YOU know that because YOU are a CrossFitter.  Nobody knows FITNESS better than a CrossFitter!  If you can't make it to the Fort be sure to get some high-intensity fitness at home.  Air-squats, push-ups, sit-ups, and SPRINTING are AWESOME exercises that you can do at home.  You can even incorporate the "Tabata" work protocol.  Remember Tabata?  Jeff Witte knows what that is now, don't you Jeff?  He came in for a double dose on friday because he couldn't make the Saturday class.  He rocked "Tabata Whatever The F___ Jeff Wants To Tabata" WOD.  Tabata work protocol is 8 rounds of working for 20 secs and resting for 10 seconds.  One round ends up being 30 secs.  At 8 rounds, one Tabata stint puts you  at 4 min!  4 min!  If you can find four minutes to pound out some air squats before you head out to work or the soccer game, then you're on your own.

I just want to remind you that there are options if you are serious about making fitness a priority.  We also understand that getting to the Fort isn't always feasible so we want to help you "crank one off" (a WOD you perverts) at home too.  If you need more suggestions shoot us an email.  Bill or Jennie won't be responding until Thursday June 18th.  E-mails are all posted on the website.

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The Fort is, uh, ronery!

I hope that nobody hath forgotten that the Fort is still open.  If these current hours are not good, email me and we may be able to figure something out.  I know Garth will be PISSED if he comes to Team Saturday to see tumbleweed floating around.

The 6pm classes have been pretty consistant and so has the GYG.  I can't get in there earlier than 6, but if there are any night owls looking for a good sweat just say the "word".   I think bird is the word.  Yeah, bird, bird, bird.  Bird IS the word.

To everyone that did PJ's yesterday I want you to give yourself a huge pat on the back.  Wait, f___ that.  Go up to a complete stranger today and tell THEM to pat you on the back.  Tell them that your Push Jerk movement is superior to theirs.  Tell them you know you have to drive through the heels but that you have a good, strong fluid Jerk!  Tell them.  Go!  Now!  Get that pat on the back you deserve!

Everyone has been doing great.  I was EXTREMELY impressed with everybody's movements.   Billifer will be excited that their creation is helping people even they are off in LaLa Land.  Right?  Their honeymoon is in Delaware, right?  Oh well.  They'd rather be here, I can gurantee that.
Don't forget about the social.  Garth posted a comment on yesterday's post with details.

XOXOXOXO

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...I don't know how he finds the time.  What, with being a husband, a father, a CrossFitter and boss, where on earth did you muster up the time to fix my photo?

It did need fixing.  Aparantley suh diz my grmmah.

Here is Tom's version of yesterday's photo.  Thanks, Tommy Mo!

Tommy Mo making the group look good...

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Pete wiff his weight vest!

okay guys.   i know most of you are thinking, "wait a sec!  zach is running the Fort?!?!?!?  the same zach that was doing the worm at Billifer's wedding?  the SAME zach that has bruises all over his body from crashing in a hotel luggage cart (multiple times)?  it certainly can't be the same zach that was thrown into the pool on friday night because he was piss drunk, could it?

YES!  it is, and i couldn't be more proud.  i couldn't wait for Billifer to be off in where ever it is they went, oh yeah, Texas or something, right?  well it was SOMEWHERE tropical...

i am a post behind but nobody showed up for the 7 pm on monday evening so i figure we're even.  there have been 5 classes since monday morning and all of them have been exceptional.  working with more of you is absolutely a pleasure and it is surely going to help me so many ways.

tonight's classes were especially spectacular for a couple of reasons: 1.  Kilo almost lost 60kg into the wall and that would have put Clark and Pete's little holes to shame. 2. Clark's shoulder almost slid down the side of his rib cage during his final set of 3 OH Squats and last (butt not least) Pete did the metcon portion of the WOD with a 20lb weight vest.   fan-fing-tastic!  today's WOD consisted of 5-5-5-3-3-3 OH Squats.  which, by the way, we have never done as a strength effort.  some of us have done them in a metcon and peeps who tried out for the Affiliate Challenge saw them in those WODs.  i hope everyone marked in their book, with great detail, their OH Squat experience today.  we finished off with a 15:00 metcon of AMRAP 100m sprints and max rep pull-ups.  shout-out to Nathan as he creamed the las couple rounds in the 100m.  you were flying, brother!  i love seeing Nathan empty his tank in almost every final stretch of every metcon.

cheers to everybody for the last couple days of hard work.  we all hope to see as many people show up in the next few days as possible.

apologies go out to Kilo for yelling at him as he left the Fort today.  i was just playin' dawg!  also to Petey for the use of vulgarity.  i will try to stop f-ing swearing.  oh yeah, and one last thing: please, please, please give me your feedback.  i rarely take anything seriously except for all of your successes.  don't hesitate to tell me if i need to do something different.  i'm not going to promise that i listen to you, but i will consider it

well... that's all she wrote.  by she i mean me because i am woman... which if you saw kelli and stacy kill the WOD today you wouldn't think that is so bad!  look to the white boards for events coming up.

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