You've been patient, so prepare for your reward! A special thanks goes out to Josh Dawson and The Mayor for their videography skills. Without you two, we wouldn't have ended up with over 20GB of video from our firefighter challenge. Another thanks goes to Josh for his amazing editing skills! We are going to release two videos from the event; a 2:00 trailer, and a 10:00 full feature!

For your viewing pleasure, here is the 2:00 teaser. Post to comments and let Josh and Zach know what you think!

2010 CrossFit Fire Fittest Firefighter Challenge Trailer from Jennie Yundt on Vimeo.

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Team Saturday was great yesterday! I like that you guys used creative team names - that makes me smile.

The workout was done in teams of 3.
3 rounds:
run 400m's
30kb swings
15 toes to bar
row for max calories

*You weren't allowed to pass the person in front of you on your team (only one person working at each station at a time)
**Your final score was the number of seconds it took you to complete the workout minus your calories on the rower

One thing new this Saturday that Wild Bill added was a little multiplier for each team to use based on the number of girls on their team. I'm not saying this to be RUDE, but our men just have a little more oomph on the rowers than the ladies do.

In the end, it was team FF Po Po that took the championship belt!

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Anyone wondering why it was so cold yesterday? It wasn't until 5PM that I knew, so I thought I'd enlighten you guys. Holly is visiting from Alaska! She showed up to the 5PM class with that shy smile of hers, and completely ROCKED the workout! We've missed you, girl!

The workout yesterday was "DT", which is 5 rounds of:

12 deadlifts (70/50kg)
9 hang power cleans
6 jerks

The weight for this workout is meant to be HEAVY, so we didn't have too many people go through it as prescribed. Stacy added her name to the ladies side of the board by grinding through this bad boy RX'd. Chris T also went through rx'd, but he couldn't keep his numbers straight. He was doing 10 push jerks each round instead of 6. OOPS.

Pssst! Hey GYG! You guys need to start registering for classes! You are the LEAST register-ey of all our classes throughout the day, and that makes me sad. Not only are too many people showing up for class, you are also missing important notifications about your PUNCH CARD RUNNING OUT by not registering. So....start registering. OR ELSE.

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Don't do it! Don't make the mistake of looking at the white board and letting "that's it?" escape your lips. It's an error that you'll soon regret. Our workout yesterday was one round of Fight Gone Bad.

1:00 wall ball
1:00 sumo deadlift high pulls
1:00 box jumps
1:00 push press
1:00 row(calories)

The idea is to get as many reps as possible before transitioning to the next movement. I'll tell ya....doing a single round was definitely a lot different than going into it knowing you had to do 3 rounds. Yeesh. Thanks to David for sticking around after the 7PM class to help me keep time. I had grand plans of keeping time for myself, but that would have been tough.

It was great to see people pushing themselves so hard. KTUCK knocked out some of the best wall ball shots I've ever seen her do. After all, when you only weigh as much as 2 tic tacs, the 14lb ball is HEAVY.

We will have our regular Team Saturday tomorrow, and then we will only have the 8AM and 9AM classes on Monday. We are going to increase the number of allowed participants on Monday so everyone can get in their workout before celebrating labor day.

Is everyone remembering to register for classes? I don't want to be a big jerk face when I have to tell you that the class is full....don't make me be a jerk face. Please?

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I was in such a weird mood all day yesterday. Even when I was coaching my group classes, I could feel this extra bit of excitement in my tummy. I couldn't stop thinking about Warrior Women Wednesday ALL DAY!

Our Games team had the day off, but the rest of you did the following workout:

10-9-8-7-6-5-4-3-2-1
box jumps
push-ups

We saw some pretty fast times for this workout from both our men and our ladies. Tommy Mo took the fastest time of the day by finishing in 3:00 flat, and Stacy (using the men's prescribed height for box jumps) finished in 3:18. Great job you two! One of our newest members of the Fort, Cheryl, even jumped down to a blue band for her push-ups!

At the stroke of 7PM, we kicked out all the boys (except Murph) and kicked off our first ever Warrior Women Wednesday. I hope you ladies had as much fun as I did! We started with an overhead squat clinic. I had the ladies rolling around on the lacrosse balls, and showed them a few fun AND SEXY ways to get stretched and warmed up for their squats. By the end of the evening we had 7 new overhead squat PR's. To top if all off, Erin finally got her first unassisted pull-up! I looked over and saw her doing pull-ups and said "I didn't know you could do pull-ups!" Her reply was priceless. "That was IT! My first one!"

Ladies, I'd love your feedback on WWW. What did you like? What didn't you like? Our next WWW will be on October 6th, and we'll be doing something else fun and amazing. Hope to see you all there!

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Does the title of my post give away any details of our workout yesterday? We did an old main site workout from about a million  years ago:

1 round for time
500m row
150 double unders
50 burpees

Can't do double unders? Don't worry! We have something much, much more fun for you to do! Grab a parallette from the loft and bring it downstairs. You were substituting lateral hops over a parallette if you couldn't string together about 10-15 double unders. All that hopping around looked like fun, but it's days like yesterday that I'm glad I can do double unders. That was my question to my 5PM'ers "Doesn't THAT make you wish you could do double unders?"

Our intention isn't to punish you, but rather think of it as extra motivation to grab that jump rope for your warm-up and practice practice practice! By the way, whatever happened to you guys doing a little self warm-up when you arrive at the Fort? More often than not, I see people skipping the row/run/jump rope part of the warm-up. GET YOUR HEART PUMPING GUYS! You're more likely to injure yourself if you haven't warmed up properly.

Mariah came in with some exciting news yesterday - She's expecting future CrossForter #2 in May! Woo Hoo! Congratulations!

Ladies, don't forget! We're kicking out the boys tonight and hosting a free ladies only class tonight at 7PM. We're calling it "Warrior Women Wednesdays", and we'll do it the first Wednesday of every month. Hope to see you all there tonight!

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Do you remember being in middle school, and they MADE you run a mile? There was always that knot in the pit of your stomach...your heart just filled with dread. You would try and conjure an illness real quick so you could go to the nurse's office, or possibly even leave your gym shoes at home that day. Yeah, well yesterday the Fort became like gym class, only people were EXCITED and happy to be running a mile! Just look at their smiling faces!

In all seriousness, it's always a good idea to start a task with your head in the right spot. Do you think these smiling ladies had a KILLER mile run? You bet your bottom they did! We saw some BLAZING fast times yesterday from both our men and our women. Brian Smith ran a mile in 5:23, and Kristy Mauer took the 2nd spot on the board for the ladies with a time of 6:55. Great job to everyone! There were a lot of people telling me that they didn't think they could run a mile in less than 10:00, but you all proved that you are more than capable!

ANNOUNCEMENT! Lean Jeanne got her VERY FIRST pull-up yesterday! ATTA GIRL! Also, Chris T. got his first muscle-up in the evening classes, and had about the happiest look on his face I've ever seen. OUTSTANDING!

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