Entries Tagged as 'CrossFit'
October 21st, 2011, by Jennie · 4 Comments
If you were looking for the hot pink jump rope, then I have some bad news. The hot pink rope is...dead. Hopefully Bender can breathe some new life into it, but it had to be retired temporarily. There was so much electrical tape on that thing, it hardly could spin anymore. Not to mention that it had sharp points sticking out like barbed wire. HOWEVER - there are all kinds of new speed ropes in its place, so hopefully you found one you liked!
5 rounds for time:
5 handstand push-ups
10 Hang Power Cleans (60/40kg)
50 Double Unders
I was at the busy 9AM class and saw a lot of impressive performances! Jamie Fuhlmeister is hopping over her barbell as if she never got hurt! For those of you who have suffered a debilitating injury, you know that recovery is a long physical and mental road. I have to give mad props for Jamie on her recovery and her spirit! So what if she's the owner of CrossFitCheaters.com....I still love her!
Steve also did great on this WOD. We were discussing the best and least scary strategy for using a 24" box as your HSPU substitute. Steve compared it to having to dive into the swimming pool! The best way to get going is to put your hands on the ground, and THEN put your knees on the box. Knees on the box first is definitely scary on the way down!
Sniff...sniff....as if losing our hot pink rope wasn't sad enough, we had to lose our Asian Sensation, Seara, for the winter. She and her beautiful family "winter" down in Florida, but she promises to be back in the spring. Hopefully when she comes back, we'll convince Paul to give this CrossFit thing a shot! We'll miss you! Stay in touch!
REMINDERS - Tomorrow is Barbells for Boobs down at CrossFit Chicago. We will also be open for our regular classes at the Fort in case you can't make it down to the city. Also - Sunday is the annual Meatzza off! Be there, or forever hear the tales of all the delicious food you missed!
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October 21st, 2011, by Jennie · 1 Comment
Next Saturday, October 29th, we will be closing our doors at the Fort and heading out to CrossFit Carbon to support our buddy, Jeremy. Carbon is hosting a fundraiser and breakfast to raise money to offset Jeremy's medical expenses. Let's get as many people out there to show their support as possible! Come to WOD, and bring a paleo breakfast dish to pass.
The WOD has been announced ahead of time:
23:00 AMRAP in teams of 2
4 squat cleans (85/60kg)
14KB swings (32/20kg)
22 pull-ups
58 box jumps (24/20")
Now don't panic. This IS a hard WOD, but there will be scaling options available. Plus, this will be completed in teams of 2. If you are attending the event, and need someone on your team, let's start some conversation around that in the comments. Co-Ed teams are allowed. Bill and I plan on going early, at 9AM.
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October 20th, 2011, by Jennie · 2 Comments
I'm not gonna lie....I'm still convinced nobody ever reads the blog. 
Well, apparently a LOT of people do, because I was in BIG TROUBLE for skipping Monday's WOD on the blog. Just so I'm not in trouble anymore, here's what we did Monday:
3 Rounds of:
6 Thrusters (80-85% of 2RM)
12 Pull-ups
Thrusters and pull-ups....the old favorite combination. There was also an "advanced" option to do:
9-6-3
Thrusters
Muscle-ups
"I will not skip days on the blog. I will not skip days on the blog. I will not skip days on the blog."
In more recent news, out workout yesterday started with a 15:00 time frame in which you had to do the heaviest pull-up possible. There has been a long standing battle at the top of the board between Bill, Dave Marshall and Drew. Well boys, I hate to tell ya, but Drew took the top spot with his 51kg weighted pull-up!
The WOD yesterday was:
12:00 AMRAP of:
2 Deadhang Pull-ups
4 C2B Pull-ups
6 Pull-ups
200m Run
But....that's all pull-ups! Well, kind of. You were allowed to kip on the pull-ups unless "deadhang" was noted. The idea is to be good at all kinds of pull-ups, not just kipping ones! Chest 2 bar pull-ups are a great way to challenge yourself once you have regular pull-ups mastered. They really step it up a notch!
MEAT GOAT. Something new has appeared at the Fort. It's the Meat Goat's honor system! They have stocked our freezer full of delicious grass fed/finished ground beef, sausages, and top sirloins. If you don't have time to run to the store, grab something from our freezer for dinner! Prices are listed on the sheet, and you just leave your cash/check in the drop box.
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October 20th, 2011, by Jennie · 3 Comments
Planning to compete in the CrossFit Open next spring? Well then come on out to the CrossFit Fire Winter War of the WODs and see how you stack up!
This will be a 2-part WOD series. We’ll meet on Sunday, November 6th, and Sunday, January 29th. The first event will take place at CrossFit Fire in Lakemoor. We’ll have men’s and women’s divisions, but this will be an “RX” only event. Come prepared to do multiple WODs.
Registration is free! Reserve your spot today, as we will be limiting this event to 30 men and 30 women.
This will be a great CrossFit Community event, and should be a ton of fun! All CrossFitters are welcome. Hope to see you there!
Interested in volunteering? We'll need about 20 people to judge for this event. I'm hoping we can get enough people to judge, so that we can do it in shifts throughout the day. If you're interested in judging, please reply to this post in comments. All judges will have to attend a standards meeting and go through some training on the movements being used at the event. The date/time for this meeting will be decided soon.
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October 19th, 2011, by Jennie · 6 Comments
Yesterday is going to go down in history as "bag of tricks" day. We had a lot of fun playing around with new movements including split squats and dumbbell burpees. I think everyone was pleasantly surprised with how hard the
split squats actually were. And in case you're wondering, these aren't just done because they look cool. Split squats are a fantastic hip flexor/glute exercise. These can be done with the bar in either the front rack position, or behind the neck like a back squat. If you want to get stronger in the receiving position for your split jerk, this is a fantastic movement to use.
Our WOD yesterday was:
4 Rounds for Reps:
:45 DB Burpees (35/25)
:45 Rest
:45 Anchored Sit-ups
:45 Rest
Kinsy's comment in the morning class about the dumbbell burpees:
"Just when I thought burpees couldn't possibly suck any worse, you guys throw THIS at us!"
Yeah, they were rough, but you guys all did great! Good Tiffany rocked this workout and got over 150 reps! Atta girl!
Last night Zach made his triumphant return to the Fort! Hooray, the Mayor is back! We've sure missed your smiling face. If you'd like to spend some quality time with the Mayor, you can find him coaching on Tuesday and Thursday at 7PM.
Just as a reminder, this Sunday is our meatzza-off! Come hang out, eat some amazing food, and watch Da' Bears!
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October 17th, 2011, by Jennie · 2 Comments
ex·traor·di·nar·y
1. Very Unusual or remarkable
2. Unusually great
QUESTION.Somebody asked me recently if we have any "extraordinary" athletes at the Fort. To which I replied, "DEFINITELY! We have all kinds of amazing people." I was surprised to hear their reaction, "No, I mean, anyone with a sub 2 minute Fran? Anyone with a CrossFit Total over 1,000?" So....apparently we had two definitions of extraordinary.
DEFINITION. Maybe it's because I've been in the CrossFit community for so long, but I don't share this individual's definition of extraordinary. I've seen plenty of people finish a 2:00 Fran. I've watched people deadlift over 500lbs. I sat in the stands at the Games and watched the best of the best compete, and yet, it wasn't "extraordinary" to me.
GREAT. I love the expression "unusually great". And I love the greatness that surrounds us at the Fort. Know what I find unusually great? Watching a 62 yr old man do unassisted pull-ups. Cheering for a lady who is 8 months pregnant while she does a whole WOD rx'd. Being there to watch when someone finally works up the courage to jump onto the 20" box. I also find it unusually great when top finishers complete their workout and without hesitation start cheering for those still working.
YOU. You are extraordinary to me. Your courage, strength and persistence is what makes me smile and keep coming back to the Fort. You don't have to move mountains or win marathons to be unusually great in my eyes. You just need to keep being you.
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October 16th, 2011, by Jennie · Comments Off
What if we had a team Saturday, but it WASN'T a team workout? That's exactly what happened yesterday. Much to the surprise of the 9AM class, The WODFather had planned a fun workout that would be performed individually. Actually, it was in teams of 1, kind of like golf.
5 Rounds of:
5 Power Cleans (60/40)
10 KB Swings (24/16)
15 Toes to Bar
*Rx’d+ - 70/50 & 32/24
There it is again - that little option to go "RX'd+". It's tempting, but quite potent. You should only be going RX'd+ if you can demonstrate AMAZING form at the heavier weight. We definitely have athletes capable of these heavier WODs, just make sure you get a couple practice reps so you're not in over your head.
Nice work everyone! Essentially, you ALL won Team Saturday!
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If you were looking for the hot pink jump rope, then I have some bad news. The hot pink rope is...dead. Hopefully Bender can breathe some new life into it, but it had to be retired temporarily. There was so much electrical tape on that thing, it hardly could spin anymore. Not to mention that it had sharp points sticking out like barbed wire. HOWEVER - there are all kinds of new speed ropes in its place, so hopefully you found one you liked!
