Yesterday we took a rest on strength and tackled a doosey of a metcon!

4 Rounds of:
With a 5:00 clock
750m row
AMRAP of:
5 Ring Dips
10 Push Ups
5:00 Rest

Deena had me cracking up in the 5pm class with her guinea pig reference. Do any of you ever feel like that on heavy rowing days? I bet Nicole could relate! I think we need to get Bill a megaphone. What do you think?

Drew undoubtedly CRUSHED this WOD getting a whopping 16 rounds. He's become quite the rower. I was impressed with the knowledge he was sharing with his fellow CrossForters & his technique on the rower. Way to go Drew! I also need to give a shout out to Josh for doing this workout with a twenty pound pack on his back. And yes of course, he still made the push ups and ring dips look easy. Total stud.

It was really cool to have had the pleasure of coaching 5 classes yesterday. I was so happy to get to see some faces I hadn't seen in while. But, the coolest thing I saw was how many couples come to class together. Amie & Brad, Drew & Lori, Sam & Kinsy, and Julie & Nick all came to the fort yesterday to gut out the WOD side by side. I want you all to know how impressive I think that is. You all are setting a great example and I applaud you. The couples who WOD together STAY together!

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Yesterday's WOD was meant to push you to the limits of your strength. The weights SHOULD feel pretty heavy. The box jumps SHOULD feel a little bit high.....that was the point!

5 rounds:
5 jerks (70/50kg)
7 box jumps (30/24")
9 KB swings (32/24kg)

I had the pleasure of doing this workout with the 8AM class with Nick and Nicole - our top 2 CrossForter times for the day! We also had a visitor from Utah, Aaron, who crushed this WOD with a blazing fast time of 6:04!

The jerks got real heavy, real fast. In the evening classes we had a lot of people stepping it up and using a bigger kettlebell than usual. Bueno was reluctant to step up to the 20kg bell, but I kindly upgraded her to first class during her 2nd round and she did GREAT! Doreen, you also did amazing on this workout. I know those jerks were getting heavy, but you kept pushing!

The CrossFit Fire $40 hoodies have arrived! We have a sheet with your name and size you ordered, so please talk to one of our coaches about picking up your hoodie and arranging payment.

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Are you already planning your winter hibernation? Is the refrigerator in the basement stocked with beer and the satellite dish permanently set to NFL redzone?  Well, drop the remote THIS INSTANT!

We bust our butts at the Fort not just to LBN (look better naked)  but to enjoy life more, right?  So,  we are going to do a snowshoe excursion!  What's that?  You've lived in the Frozen Hinterlands your entire life and you have never been snowshoeing??  You don't own your own pair??  That's just plain silly!  But luckily, your intrepid events coordinator has a solution!  LL Bean in South Barrington offers snowshoe classes. They provide all the gear (snowshoes and trek poles) instructors, transportation to a forest in the area and an hour and a half of guided trekking. I did this last year and it is SO MUCH FUN!  We are going January 21, at 1:00 pm.

Here is the fine print:

1) You must use their gear (even if you have your own)

2) ONLY 12 people.  The first 12 people to sign up go, any others will be on the wait list. I have reserved all 12 spots for this date, so please sign up on the sheet at the Fort ASAP. Please let me know if you need to cancel, so we can let the next person on the list know.

3)  Be at the LL Bean in South Barrington (100 West Higgins Rd) 15-30 minutes early to be sized for snowshoes

4) bring $15 per person

5)  Bring your own snow clothes, sunglasses, water bottle and boots.

6)  Children 8 and over are welcome!

7) Pray for snow!

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Kristen and David have brought Little Oliver home yesterday!  No word yet on whether  KTUCK will make it on the record board for her birth time.  (anyone?  anyone?)

David's parents have provided food for the next two days,  so we will start our meal delivery on Thursday!  I know we have some fantastic cooks at the Fort, more than enough cooks for two weeks of food.  We are making it super easy too.  Just drop the food off at the fort and Jennie (or I) will run it down to their house.

To sign up for a meal, please go to www.takethemameal.com  type in KTuck's last name and this pin:  2939.  Easy, right?  If you want to deliver it in person,  directions to the house are on the site.  But as Mom and Baby are seriously needing a lot of sleep, just drop the food off.  Make separate arrangements for visiting and meeting Lil' Oliver,  okay?

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We welcomed our CrossForters back from their Christmas celebrations with a named WOD - Jackie! There was only one class yesterday, the 9AM, and we got 26 people through this fun little WOD:

1000m row
50 thrusters (20/15kg)
30 pull-ups

This workout is sneaky hard. It's easy to under estimate the toll this takes on your grip! After the workout I looked around and there were a lot of people stretching their forearms out - which is exactly what you should do if you feel like they're about to explode.

We had a TON of PR's on this workout! Additionally, Kinsy took the top spot on the women's record board with a time of 8:02 and Jamie Fuhlmeister made the board for the first time! ATTA GIRL!

We are only 2 Ladies Hoodies away from being able to order the Lululemon Hoodies! If you are interested in a hoodie, please sign up on the sheet on the whiteboard....there are a lot of anxious ladies who would LOVE to get them!

If you are looking for the January Warrior Women Wednesday, it has been replaced with a nutrition discussion. We will be alternating each month between WWW and a focused nutrition discussion. The topic for January is "Paleo diet and diabetes/kidney failure". This was a special request by a few of our members who have family members that they feel could benefit from the information. As always, these nutrition discussions are free and open to anyone interested in learning! Sign up through the website!

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This recipe is so easy and delicious that I make it for my family over and over again!

Ingredients
1-1/4 tsp paprika
1 T salt
1 tsp garlic powder
1/2 tsp pepper
1/2 tsp onion powder
1/4 tsp ground cayenne
1/2 tsp dried oregano
1/2 tsp dried thyme
2 T olive oil
1 (3lb) beef tip roast (hint, look for the roast with the netting around it)

Directions

Mix all seasonings and olive oil in a small bowl. Allow mixture to settle for 15 minutes. Line a baking sheet with foil, place roast on foil, and coat all sides with mixture.

Roast 1 hour and 20 minutes at 350 degrees, or until internal temperature reads at least 145 degrees.

Let sit 15 minutes before slicing, or until you get too hungry to wait any longer. Once sliced, pour pan drippings back onto meat before serving.

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We had a great turnout for our Christmas Eve WOD, and what a great way to get ready to spend quality time with your families!?

In teams of 3, complete:
15:00 AMRAP of:
3 power cleans
6 push-ups
9 air squats
5:00 REST
15:00 AMRAP of:
5 pull-ups
10 burpees

Only one person could be working at a time and once you started a round you had to complete it individually.

I have to give a big shout out to my girl Sammi - she did all her sets of pull-ups unbroken! WOO HOO! Another big shout goes out to Special J. She has finally made a triumphant return to the Fort and this was her 2nd WOD since she's been back. At one point she was staring off into space and leaning against the wall, but deep inside I think she was LOVING her workout.

Our winning team was Sammi, Josh and Mark!

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