Yesterday was a very long day, but absolutely amazing! I spent the day volunteering at the registration tables, getting the athletes checked in for their workouts. I also spent a couple hours filling sandbags.....is that a sign of things to come!? Anyways, I am officially liberating myself of my volunteer duties so that I can fulfill my responsibilities to the Affiliate Community page. I'm supposed to be playing "Where's Jennie", but if I'm hidden in the registration tent, it's not a fair game.

I hope you guys are having fun on your 5K run! Again, thanks to Garth and Audra for organizing it. For those of you who didn't participate on the run, here's your homework:

150 burpees for time

You can thank Alicia for this one. She was my inspiration.

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Hey all you crazy CrossForters!  As you know the CrossFit Games start today.  I believe they are being streamed live on the internet here. Head to the site sometime this weekend and look for CrossFit Fire!  The CrossFit Fire Facebook page probably won't be updated on a regular basis since our very own Jennie Yundt will be VOLUNTEERING at the Games this weekend!  We think she will be judging.  Maybe some of you kids could call Mikko Salo (current Fittest Man in the World) and warn him in case he gets her as a judge !  JUST KIDDING JENNIFER!!

At any rate, Bill, Zach, and Stephanie will do their damndest to update their profiles with the BEST Games updates possible; coupled with a sheet ton of shenanigans!

Here is a couple photo's of Thursday's pre-Games shenanigans:

That's the Mayor doing a freaking AWESOME handstand at the entrance to the Home Depot Center!

Here's the Mayor, again, (with Stephanie) flexing the sheet outta his biceps at the entrance where he is NOT allowed!

Here's the thing... A LOT of you are training your asses off; A LOT of you deserve a rest day and while the Fort is closed this is a great time to do so...go figure .  Training to look good naked and not suck at life is addicting so we understand the onslaught of requests for some homework while we're away.

For those of you who weren't able to make it to one of the morning classes today, we have another WOD that you can tackle at home. Post your time to the comments. Hopefully Charlie won't be the only one tackling the WOD today!

4 rounds for time:

400m Run

50 Squats

There are a couple of sites that will be useful in mapping out a 400m run. Gmaps Pedometer and MapMyRun are the two I have used in the past.

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Does anyone know who Lewis CK is? (thanks Liv for showing me the video) He reminds all of us that "everything in the world right now is amazing, and nobody's happy". And for the most part he's right. Your CrossFit Fire coaches are sitting in chairs...IN THE SKY right now, and do any of you think that's amazing?

In case you missed it, your coaching staff is heading out to LosAngeles to watch (and judge) the CrossFit Games. It's quite possibly the biggest event of the year for our business, and our sport. Fortapalooza was cool and all...but this is like, the OLYMPICS of CrossFit!

Yesterday was a busy and fun day. We welcomed one of Morgan's friends, Michael to his first day of ramp-up. Great to have you! Michael is an early riser, so that means that yours truly paid a little visit to the GYG to snap some pictures and marvel at their awesomeness. Has anyone peeked at them lately? David is looking AMAZING. I mean really, you should SEE his biceps. And Ryan Fain is on the fast track to having lost 60lbs in just 12 weeks! Read that again....60lbs in 12 weeks! Atta boy Ryan! Keep up the good work!

The skill work yesterday was handstand holds. This could mean that you're kicking up against the wall, or even trying free standing handstands on the floor. All of us now have a greater appreciation for gymnasts, I think. It's always funny to be upside down, because you don't even really know where your butt is. Right Ivy?

The metcon was another named workout, and her name is Elizabeth. We had almost a complete re-arrangement of our record board! Zachamole crushed this workout, and took the top spot, Tommy set a super duper new PR, and Ryan Z made the board. Great job fellas! Stacy maintains the fact that she's the ONLY lady at the Fort who can do all those ring dips unassisted, and she set a new PR too! So strong....so cute.....

Know what else is pretty cool? Yesterday was Les' birthday. Happy Birthday Les! This is another one of my new favorite pictures. Dad finished his workout, and he instantly transformed into the barking, encouraging Dad that we all know and love. He wasn't going to let Les finish his birthday workout without a little help!

CROSSFIT HOMEWORK FOR 7/15/10

I'm SUPER sorry that there won't be any classes today, Thursday July 15th. For those of you looking to get in a fun workout on your own, do the following and post your times to comments:

10-9-8-7-6-5-4-3-2-1 of:

broad jumps (5-6')
push-ups
sit-ups

Scaling options:

A: 9-8-7-6-5-4-3-2-1

B: 10- 8-6-4-2

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Have you been waiting until the weather gets hot until you decide to give CrossFit Fire a chance? WELL THEN NOW'S THE PERFECT TIME! CrossFit Fire wants to help you get in the best shape of your life this summer! All you need to do to get started is to register for our next ramp-up session. Ramp-up is a series of 6 classes designed to teach you all the movements we use in class, as well as prepare you to join our regular group classes. Here are the dates and times of the next ramp-up:

Monday, July 26 - 7PM
Wednesday, July 28 - 6PM
Friday, July 30 - 7PM
Monday, August 2 - 7PM
Wednesday, August 4 - 7PM
Friday, August 6 - 6PM

Please note that the 2nd and 6th sessions are at 6PM, while all the rest are at 7PM. On July 28th, I would encourage all my new ramp-up-ers to stay from 7-8PM to hear Bill's nutrition discussion. This is a GREAT time to be starting ramp-up! By registering for ramp-up, you'll also be allowed to register for our Better Body Challenge III! Talk about EXTRA motivation!

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Occasionally when Nancy comes to visit the Fort, people cry. I won't name names, but a long time ago, this girl I knew cried during Nancy. Ahem. We won't talk about it anymore though.

Have you guys noticed a trend this week? We're not doing any strength work this week. I promise it isn't that we ran out of strength work ideas; we are just going to be starting a new generation of our programming once we return from the Games. It's going to be EPIC.

The skill work yesterday was max height box jump. As if he knew what we were doing, Sparky magically appeared at the Fort. Hooray! Sparky is a REALLY good jumper, and took the bottom spot on our record board by leaping 48-3/4 inches! Steph L. took the #2 spot for the ladies with her big 39" jump. Good work you guys! I have to say how proud I am of Jackie. It was her last night of ramp-up, and she had to stare one of her fears straight in the face. She was hesitant to jump onto the 16" box, but ended up nailing a 22" jump! ATTA GIRL!

Nancy is a killer workout. Garth came in to defend his spot on the record board, and ended up setting a big PR. You would have loved the look on his face when he realized that Nancy was 5 rounds...not 3. It was sad. Sad like Bambi's Mom. This is what he looked like:

Ok, so Garth isn't THAT furry.....this is actually what he looked like:

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Does anyone else agree? I thought the tabata workout we did yesterday seemed to make the whole day better! We did 8 rounds each of pull-ups, slam balls, wall ball and rowing for calories. I was hoping there would be a unanimous decision about what the worst part was, but the jury was divided. Some said pull-ups, others said wall ball or rowing. *shrugs*

There was no strength work  yesterday, but I'm sure that won't be an issue. Tabata workouts are usually pretty taxing on your body, and there's no need to overdo it so early in the week!

Speaking of this week, we are going to be announcing some class times for while we are gone. I should hopefully have a final answer from Pete about when he is going to be available to coach. You guys BEHAVE while we're gone!

We have some pretty amazing things happening in the next few weeks. Did anyone notice that we set a date for the Better Body Challenge III? Did you ALSO notice that we have scheduled two nutrition discussions? If you have been feeling like you need a little extra motivation, this is your chance! Our past BBC participants have seen pretty amazing results. Being part of the challenge and logging what you're eating truly helps keep you on track!

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I want to say how PROUD I am of everyone who competed on Saturday at the Oly meet. For some of us, this was the first time we competed at ANYTHING. There's something so nerve wracking about standing up on that platform getting ready to lift. Your hands will shake, and your heart will be racing, but in the end it's SO worth it!

Our team took home two medals! The one and only KTUCK took home the medal for her weight class....but when they announced her as the winner she was outside. I also took home a medal by tying for first in my weight class. We also saw amazing lifts from Ivy, Bethy, Carrie, Steph L., Mark, Brian A., and Ivan the Great. Thanks for coming out and representing the Fort!

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