Yesterday we did our own version of the Colorado Open Couplet. We realized about half way through the day that it was supposed to have THRUSTERS, and not front squats. Oops!

Colorado Open Couplet (kind of)
5 rounds
21 front squats (35/25kg)
21 double unders

I'm not gonna lie...I'm pretty glad we only had to do front squats, and not thrusters. That would have made this workout exponentially harder!

Check out Jessica's sneaky eye.....what do you think she's thinking in this picture?

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We kind of screwed up just a tiny bit. Bill and I were completely brain dead when we cancelled the evening classes this coming Monday. We were originally tricked into thinking Columbus Day was a day that people had off work, but that's not the case. At any rate....we're sorry that we cancelled the classes, and that your reservation for classes got blown away. Please re-register if you'd like to celebrate Columbus Day at the Fort, as we'll have our regular Monday schedule. I'z sorry.

In less sad news, yesterday was a fun workout!

400m run
21 handstand push-ups
21 pull-ups
400m run
15 handstand push-ups
15 pull-ups
400m run
9 handstand push-ups
9 pull-ups

I've made an executive decision as the co-owner of the Fort. And here it is.....if you have to use a 25kg plate and an ab mat to do handstand push-ups against the wall, that's not a very effective use of your time. Your arms are only moving about 1-1/4 inches up, and 1-1/4 inches down, for a grand total of about 2-1/2 inches of movement, which is hardly a full range of motion. Until you can squeeze your head down to an ab mat and a 10kg plate, it's box-ville for you. Pike up on the box, point the top of your head at the floor, and bask in the glory of full-range-of-motion-awesomeness.

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Yesterday was a good day for those of you who have learned to really love ball slams. Ivan definitely wins the award for slamming it the hardest. I know I told you that there's chocolate ice cream inside, but I was just kidding. It's full of Rocky Road! (I can't stop thinking about ice cream these days) The workout was:

3 rounds for time:
500m row
25 box jumps
25 ball slams

A big congrats goes out to Charlie on his 82kg's muscle snatch PR! His legs don't want to play, so they make his upper body do all the work!

I just want to give you all a big internet high-five for being so good about registering for classes! It definitely helps the day go smooth if we have everyone signing up all neat and tidy. HUGS! Thanks guys!

Our 2nd Warrior Women Wednesday was a total blast! We had 11 ladies attend this special rowing clinic, and hopefully everyone learned a thing or two about that awful device. Kirsten took 2nd on the record board for her 1,000m row, and Hannah took the gold medal in the 2,000m row by rowing it in 8:12 flat! Great job to ALL the ladies who came!

Has anyone noticed Josh's amazing transformation? The picture on the left was from April of this year. Over the last 6 months he has worked hard at the Fort AND in the kitchen, and his results are definitely starting to pay off! He has ABS!

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We all love the tabata workouts, right? 20 seconds of work, followed by 10 seconds of rest....there's really nothing quite like it. As a coach, I have to share with you that the tabata workouts are my least favorite to coach. There, I said it. I have to stare at the clock, and count backwards from 3 all day, and it's just not nearly as much fun. Know what is fun? Seeing everyone set AMAZING PR's on this workout! Great job you guys!

In other news, Brianna got her FIRST PULL-UP yesterday! She made the mistake of trying when nobody was looking, and had to repeat it so everyone could see. Since she is capable of doing pull-ups unassisted, Bill quickly took away her band, and had her do Tabata Something Else without a band. It's really the only way to get better at pull-ups. Get rid of the bands, scale the number of pull-ups in the workout if you have to, but STAY.OFF.THAT.BAND.

Just a quick refresher on push-up and sit-up standards. If you want your workout to count for the record board, you cannot use any type of assistance. (we all know that) If you grab the back of your thighs or anchor your feet on sit-ups, we consider that an assistance because it makes it EASIER. As for push-ups, if you are going to release your hands at the bottom to ensure that your chest touches the ground, DO NOT LET YOUR KNEES TOUCH THE GROUND. If your knees touch the ground at any time during the "down-up" movement, it's an assisted push-up. Got it? Good. Love you guys.

Tonight is Warrior Women Wednesday! This free class is open to all our ladies, and tonight we are having "row like a big dog" night. There is no formal registration process, so just show up at 7PM prepared to row!

Does everyone have the "meatzza-off" on their calendar for this Sunday? It's going to be a fun afternoon of meatzza, CrossForters, and Da Bears!

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I think Hannah's new nickname should be "Timex". I know personally, if I took a barbell to the face, and was bleeding from my mouth, I'd probably stop and evaluate the situation before finishing my workout. Hannah on the other hand, is a total badass. She jerked the barbell into her lips/chin area, was bleeding because she bit her tongue, and she just kept going. She didn't even miss a beat. Fortunately, she's ok. Lips are a little swollen, and her tongue will be sensitive for a day or two, but someone once told me that the mouth is one of the fastest healing parts of your body, second only to your eyeball.

In case you're wondering what kind of workout frenzy could have caused bodily harm to our dear Hannah, we did Grace. 30 clean & jerks for time. We saw some blazing fast new times from both the men and the ladies! We didn't let Pete do this yesterday, because Bill had something else in store for him. The original plan was to make Pete do "Body weight Grace", but then the plan changed to having Pete do 50 reps at 35kg's to see if he could generate the same power output as he does doing 30 reps at 60kg's.

Tom P. came in with some exciting news last night! He just finished ramp-up about a week ago, and he said that he is already down 10 lbs in the 2-1/2 weeks he's been coming to the Fort and following Wild Bill's nutrition recommendation! Great job Tom!

Ladies, I'm sorry that Warrior Women Wednesday isn't showing up on the scheduling system. I want to continue offering this class for free, and I can't figure out how to add the class to Mind Body Online, and NOT have it subtract from your punch card. So, if you're interested in coming, just show up! This Wednesday we will have a rowing workshop. I'm thinking of calling it "Row like a big dog"....or something like that.

Here's a REALLY random question. Has anyone seen any of the "kings of crush" or "captain of crush" (I can never remember what they're called) hand grippy strength things? We used to have a set of 4 at the Fort, and Bill is making himself nuts looking for them. If you have any insight into where these went, can you let me know? Thanks!

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This was our first chilly Team Saturday since last winter, and I think it caught some people off guard. There were a lot of bare arms, bare legs and chattering teeth before Bill shouted 3, 2, 1 GO! Make sure you check the weather and prepare to be outside. I would also like to point out that now would be a perfect time for you to own a CrossFit Fire skull cap or fleece ear warmer! Check our store for pictures! We have the skull caps in black or brown, and the fleece ear warmers in black.

The workout was a 15:00 AMRAP of 15 deadlifts, 15 push-ups and 30 double unders. We randomly drew names, and came up with teams of 3 and one team of 4. The way the whole thing worked was that 2 team members were working on push-ups and deadlifts. Once they finished, their 3rd team member did 30 double unders. Once that was done, 1 round was complete. The confusion came when we had to explain how the rotation worked. You see, you couldn't rotate to another station without doing double-unders first. It was as if there was hot lava between the push-ups and the deadlifts, and you had to do double unders to safely cross.

Our winning team was Pete, Ivy and Josh T! They completed 17 rounds, plus 8 reps! Good work!

Know who came in 2nd place again? Tommy Mo/Charlie and Neil. I say "Tommy Mo/Charlie" because we have started drawing them every week as one name. Watching them get 2nd place together over and over is just too funny.

Bill and I snuck in a special announcement right before we took the group photo. Bill told everyone "say....Jennie and Bill are pregnant!" right before he took the picture. You can see by the facial expressions who caught it right away, and who was half a second behind the group. But yes, the news is true. We ARE pregnant! Our future CrossForter is due May 26th. Thank you to everyone for all the hugs and congratulations!

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The workout on Friday left a lot of you feeling a little sore in the buns. This is due mostly to the fact that it had pistols in it!

10:00 AMRAP of
10 pistols
10 box jumps (30/24")
10 pull-ups

Everyone did great at their pistols. It can be a tricky movement to keep your balance, but you guys rocked them!

After our last big ramp-up, there are 10 new faces at the Fort. Can you name the two new ladies in this photo?

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