So long, September! You were good to us, but now it's time to move on to newer, sexier months...like OCTOBER.

The workout yesterday was an old named favorite - Isabel. Isabel is 30 snatches for time, or as some people say, "30 ground to overheads". We have some BLAZING fast times on our record board for this workout, and Earl almost took the top spot! He finished in 1:30, which was only one second shy from tying Pete for the fastest time. Earl claims if he hadn't taken such a big breath before calling time, he would have beat him. Later that night, Pete came in and crushed this workout in 1:25!

I'd also like to mention that Katie did this workout yesterday, and it was her FIRST prescribed named WOD! ATTA GIRL! Her name proudly sits on the record board directly above mine.

Did anyone happen to pick up a copy of the Primal Blueprint that was sitting on the ledge at the Fort last week-ish? Hero Mike brought in his copy of the book, and had intended to leave it there for Neil, but it never made it to Neil. We know for sure it was there on Wednesday, but by Saturday it was gone. Neil REALLY wants to read the book, and Hero Mike is SUPER sad that his book is gone. If you picked up his book on accident, could you please return it to the Fort? THANKS!

Ladies, do you all have Warrior Woman Wednesday on your calendar? It's coming up this Wednesday, and it's going to be SUPER fun!

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Yeah, it's a hard week to have a lower body. The good news is that you guys are getting CRAZY strong! We saw lots of new hang power snatch PR's yesterday. Dad, Craig, Dr. Kathy, Kristy, Taryn, Jeremy, Becky, Alicia and Cheryl all set new PR's! Great job you guys!

The metcon yesterday was:

5 rounds for time of
20 walking lunges
10 burpees
5 deadlifts

Yeah....walking lunges were a little rough after Monday's thruster WOD, but you guys did a great job! Hopefully by getting the blood flowing to your aching extremities you found a little relief!

Has everyone met my good buddy "the foam roller"? He's a handsome devil, and he lives under the stairs at the Fort. Don't be afraid of this little guy. If your legs are sore, toss the foam roller down on the floor, and spend a good 6 minutes smashing your muscles, and putting yourself in compromising positions with Mr. Foamy. It'll help, I swear.

I have to share a funny story. I got an email from Special J asking if there were handstand push-ups because she wore "DANGEROUSLY short shorts". I waited ALL DAY to see these shorts, thinking they were going to show the bottom 3 inches of Special J's butt. Much to my disappointment, she showed up wearing what I consider to be normal length shorts for working out. BOO FOR DISAPPOINTING ME! FIND YOURSELF SOME REAL BOOTY SHORTS!

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Is there anything you fear more than having a big "DNF" next to your name? Ugh. I know how the DNF feels, and so I don't have the heart to actually write that next to someone's name. I'll give you a little parenthesis around your time....maybe a frowny face...but NEVER can I write DNF. The Mayor doesn't seem to have any problems with it, so maybe I just need to get thicker skin!

The workout that caused all those sad DNF's was:

3 rounds for time:
400m run
7-6-5-4-3 of ring dips and knees to elbows

That's a total of 25 ring dips and k2e each round, and 1200 meters of running. With a 15:00 DNF time, you had to really hustle on those runs!

I'm thinking we need another breakfast cookout. Let's do a breakfast on 10/23, which also just happens to be the conclusion of the Better Body Challenge III! This time, I'm thinking we need scrambled eggs, bacon and paleo pancakes - what do you guys think?

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How's everyone feeling after Fight Gone Bad? Sore legs? Sore shoulders? Yeah, we're all feeling a little tight after all that hard work. The good news that your BIG PR should make all that soreness feel worth it. Hop on the foam roller, or grab a lacrosse ball to help smash out the soreness!

The workout yesterday was:

10 rounds for total reps of:
:20 thrusters (50/35)
:10 rest
:20 ball slams (30/20)
:10 rest

I never thought I would be so happy to see ball slams! Those thrusters got heavy FAST! Know who went through this workout as prescribed? MISS LISA! Atta girl!

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Whenever I’m asked, “how are you feeling today?” I always wish I had a more creative answer. I’ll usually say something typical like “I’m good, thanks for asking!” That’s just the normal answer that you expect when you ask that question. But you know what? That’s NOT how I’m feeling. Know how I feel? I’m feeling very CrossFit today.

Weird answer, huh? Yeah, that answer would take people by surprise.

When I’m feeling “CrossFit”, I feel strong. I feel healthy. I feel inspired. I watch people around me blossom into amazing athletes. I’m surrounded every day by you beautiful CrossForters, and I just feel….”CrossFit”.

Not only is CrossFit an essential nutrient for my body, it has become a feeling. CrossFit has become such a big part of my life that there is an entire emotion dedicated to it. So the next time someone asks you how you’re feeling, tell them you’re feeling very “CrossFit” today.

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Thank you to everyone who came out yesterday and participated in Fight Gone Bad V. Last time I checked, our team raised just over $5,000! There is still time to donate, so if you’d like to make a donation just follow this link. We have a few team members who didn’t quite raise enough to get their free t-shirt, so make sure you help them out and donate to their funds! $5, $10….every little bit helps!

Yesterday was really inspiring, but it wouldn’t have been as much fun without each and every one of you. Did anyone notice Hero Mike going through in his full turnout gear? Between Hero, Mark M., and Ryan Z, residents of Woodstock should feel safe at night knowing their fire department is so fit!!

I’d like to congratulate the handful of people who came to the Fort for the FIRST TIME yesterday, and went through this workout. This is a big, scary workout, and you all did wonderful! Hopefully we didn’t scare you away!

It took 3 hours, but we got exactly 49 people through this workout. After a day of fun, here are the record board standings at the Fort:

Men Fight Gone Bad:

1. Pete R. 416
2. Zachamole 383
3. Tommy Mo 380
4. Garth 368
5. Ryan Z. 363

Ladies Fight Gone Bad:

1. Jennie – 293
2. Hannah – 286
3. Ivy – 278
4. Nicole H. – 270
5. Stacy – 269

There were PR’s all over the place! Some of our athletes PR’s by over 40 reps! Great, great job!

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Sorry for the delay in getting these posts up guys….it has been a hella crazy past few days.

For those of you following along at home, the workout yesterday was a doozey!

400m run

3-6-9-12-15 Ball Slams

15-12-9-6-3 Pull-ups

400m run

Essentially, after the first run, you’d alternate back and forth between ball slams and pull-ups, and then end with another run. No need to run between every round….that’s FAR too much running!

Strength work yesterday was single rep max on cleans. Audra, Mark M. Lean Jeanne, EJ, Chris Sutter, Brian A., Taryn, Scott and Charlie all set new clean PR’s.  Now, looking back at the picture from yesterday, you wouldn’t even know that Charlie participated in the clean strength work….because he’s a workout ninja. He doesn’t write his numbers on the board. I’ll let you know that he cleaned 106 kg’s like it was NOTHING! Good work Charlie,  you sneaky ninja!

Friday night was a great night. Want to know why? Well, despite the fact that Charlie cleaned 106 kg’s, our September ramp-up went through their last class together! It was the most fun ramp-up I’ve had in a long time. They laughed at all my jokes! J Ok, they were fun for other reasons too. Prepare for 10 new faces at the Fort! Make sure to introduce yourself, and help out our newest CrossForters so that they feel at home.

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