Our Team Saturdays have been especially awesome lately. I attribute this to the fact that we have been drawing teams randomly so that people get to work with new partners ever week. (Well, almost everyone) By luck of the draw, we drew a bunch of co-ed teams, and one all girls team. Now, history usually tells us that the all girls team has a disadvantage, especially when there's rowing involved. Wild Bill came up with a solution for that! He has started putting in a multiplier for teams depending on how many ladies are on their teams.

Example: An all guys team had to row 4,500m yesterday, whereas the all girls team only had to row 3,375. It all works out in the end, because you beefy boys with your MASSIVE BODIES can crank on that rower a heck-of-a lot harder than we petite women. (tee hee)

Our all girls team of Ivy, Audra and KTUCK took the belt!

In other news, the Saturday morning Oly class was a rockin' good time yesterday! We saw KTUCK clean & jerk her body weight, which was a HUGE PR for her. We also saw Ivy shatter her old OHS PR by 15 kilos! WHOA! There's also this other little thing that happened. Yours truly FINALLY overhead squatted her body weight two times! 63.5 kilos for two reps! It was an all around good girl power day at the Fort. It made me want to drink a Cosmo and go get a pedicure.

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Yesterday was an emotional roller coaster for me. First, I get word on Facebook that Tommy Mo was nearly struck by a car while running, and fractured a bone just below his knee when he dove out of the way. (OMG, PANIC!) Then I hear from Tommy that Zach COMPLETELY screwed up the workout that the classes were supposed to do, and he had them do like, a bajillion times too much work. Instead of:

1 round of:
800m run
20 pistols
20 pull-ups
40 sit-ups
20 pull-ups
20 pistols
800m run

Zach wrote on the board:

2 rounds of:
800m run
30 pistols
40 pull-ups
50 sit-ups
40 pull-ups
30 pistols
800m run

Um.....HOLY FREAK OUT BATMAN! Bill arrived in the middle of the 8AM class, and saw this disaster scrawled across the board. We were ready to throw Zach out the window. We were ready to make chocolate peanut-butter rice krispie treats for Tommy. I was so upset, I didn't even know what to do with myself.

And then Tommy told me it was all a joke.

HOLY RELIEF. The only problem with their little "jokey-joke" is that Pete was coaching the 8AM class, and they actually did Zach's atrocious workout! Ok, so they only did one round....but STILL. They did WAY more work than necessary. To my 8AM-ers....I am truly sorry that you were unnecessarily put through that workout. Bill and I try and run our gym as a professional, yet fun place to be. This was meant to be caught by one of us when we came in that morning, and corrected before anyone else was effected by it. But alas, we arrived too late to save you guys. My deepest apologies!

To show how sorry they are, a few members of the GYG came to the evening classes and actually put themselves through the workout that the 8AM class had to do. I guess that's kind of like when you get caught smoking, and Mom makes you eat the cigarettes, right?

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Thank you to everyone for getting in your orders for the Breast Cancer Team shirts. We have 3 new members of our running team this week, bringing us to almost 20 runners! We're gonna be a sexy group in our fuchsia shirts! Anyone want to play a group breakfast after the run? Or do we want to just go our separate ways?

Yesterday's workout was a 7:00 AMRAP of

7 wall ball shots
7 burpees

Christina hates wall ball shots so much that she actually offered to pay me extra to not have to do them. What?! Of all the things to hate, you're not going to hate burpees? Or running? Or tabata? *shrugs* Ok girlfriend, you're allowed to hate whatever you'd like.

We had a visit from our friends, Adam and Bret Coast 2 Coast yesterday! They are in the process of riding their bikes from San Francisco to Washington DC to raise money for Cancer Research, and Families ETC. Both of these are REALLY good causes, and these guys are busting their asses! (Plus, look how handsome they are. Adam even has an accent) To date, they have biked 2,606.3 miles, and raised just over $4,600. Let's help make their 3,000 mile journey worth the effort! Donate to their cause! Get your family to donate to their cause! Friend them on Facebook!

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Who knew!? All this time, Heather has had her own WOD creating laboratory! She emailed Bill a workout for her birthday, and it was actually a pheomenal workout. Usually people pick named workouts, or just an insane amount of reps that makes people cry. Here's what she came up with in her lab:

3 rounds:

400m run
10 snatches
13 knees to elbows
29 box jumps

From what I heard, this was a real leg burner, but everyone seemed to like it. You guys are getting pretty good at squeezing up those knees to elbows!

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Did anyone know our parking lot was THAT dirty? YUCK. My apologies to anyone who had to do their push-ups in the "dirty spot" yesterday during that workout. It may or may not make you happy to know that I too, did my push-ups in possibly the dirtiest spot ever. There was even a little bird poop that I had to look at every time I dropped down. Blech! A little dirt can't stop us though! Check out our Tall Socks Tuesday picture!

The workout yesterday came from Wild Bill's laboratory, and I thought it was a good one!

10-9-8-7-6-5-4-3-2-1 Kettle bell swings
1-2-3-4-5-6-7-8-9-10 push-ups
Your Kettle bell was in front of our bay door, and you had to run 40 meters to the other end of the parking lot to do your push-ups, and then run back. So it was all that fun stuff, with 40m sprints in between!

Brian Smith absolutely loved this workout because he said it got him breathing so hard. I have to say that everyone did quite well on the sprints! There's a little inner sprinter inside all of you! I have to commend Kirsten on her great push-ups. Know how I could tell she went chest to the deck on each one? By looking at the front of her shirt! She didn't go chest-near-the-deck....she got DOWN!

Has everyone signed up for the Breast Cancer 5K run that's coming up on 10/24?? There's still time to join the CrossFit Fire team! I'm proud to say that we have 15 people on our team this year! Woo Hoo! If you can't swing the $50 registration fee, that's totally fine! Make whatever donation you're comfortable with to the CrossFit Fire Team, and show up on race day just to run. If my pregnant, despises running self is going to chug through 30+ minutes of running, YOU CAN TOO!

I'm going to be ordering some t-shirts in honor of this event THIS FRIDAY MORNING. If you'd like a t-shirt, can you please visit our CrossFit Fire Facebook fan page and reply to comments with your size. Shirts are $20 as long as 12 people order them, or $25 if there's less than 12.

*note: replying to comments on the BLOG with your t-shirt size = reading directions FAIL.

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I thought yesterday's workout was juuuust right for this Monday. We had a lot of sore legs after Tabata Something Else last week, and this was a good way to rest our leggies a little.

With 8:00 on the clock,
Row 1,000 meters
100 double unders
As many pull-ups as possible

Your score for this workout was your total number of pull-ups. I was glad to see our GYG'ers rockin' some high numbers! Great job you guys!

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I checked Facebook this morning, and it's really true...Tommy Mo has found another Team Saturday partner. He changed his status from "I HEART Charlie" to "Hero Mike iz where itz at!" It's shocking and sad, but these things happen.

Team Saturday was fun, but WAY harder than I thought it was going to be. Could it be that running backwards (or remembering to) is harder than we think!?

In Teams of 2, 3 rounds of:

20 Sumo Deadlift High Pulls
40 box jumps
200 meter run (partner A)
20 thrusters
40 burpees
200m run (Partner B)

The sneaky part was that in round 2, you both had to do your runs backwards. Ouch, was THAT  quad-burner!

For all of you who made this your very first Team Saturday appearance, you have my eternal respect, and an apology. Like I said, this was harder than we thought! Bri, you did a wonderful job, and I hope you come back next weekend! Hannah, you'll learn to love box jumps again real soon....I think.

Check out who our winners were! What do you think they meant when they took their picture in the bathroom? Odd.

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