Thank you to everyone that brought in their benches for yesterday's workout. As some of you know, we were planning on doing Linda aka: the 3 bars of death. Unfortunately it's just too hard to do this workout with groups because of the limited number of bars and benches. Plus, the workout is kind of awful. Zach R and I did this workout on Christmas Day, and we were both pretty much useless the rest of the day.

Wild Bill changed things up on the fly, and came up with this:

Weighted Pull-ups
3-3-3-1-1-1

AND THEN

10-9-8-7-6-5-4-3-2-1 reps of:
Power Cleans (BW)
20-19-18-17-16-15-14-13-12-11 reps of:
Push-ups
*alternate back and forth between power cleans and push-ups

We had a visitor from CrossFit Buffalo join our evening class. Welcome Darryl! We love traveling CrossFitters, and Darryl was a well oiled CrossFitting machine. He CRUSHED this workout!

Great job to everyone on this workout. It was great to see our Mayor, Zach, busting his butt to finish this workout.

It's not typical that I say this, but I was glad that Garth DIDN'T come yesterday. No offense Garth, but we all need that rest day. Have we talked to everyone about proper rest? Believe it or not, but how you eat and how you rest is going to have just as much impact on your results as how hard you work at the Fort. You're all beasts, but don't let me see you at the Fort 5 days in a row...it's going to send you into "over training land". It's a dark and scary place where our WOD times suffer, our progress slows to a screeching halt, and baby Jesus cries.

Matt Weltzer does weighted pull ups