Clean: 15:00 to establish heavy single
In teams of 3, complete 5 Rounds each of:
1:00 Wall Ball Shots (20/14)
1:00 Box Jump-overs (24/20)
Our Great Fort moment for today comes from February of 2012. Nicole and Bill headed out to Boston for the Crash B's indoor rowing championships. Nicole climbed onto the rower right next to an athlete from a gym down in Chicago, and she was prepared for battle. She rowed with everything she had, and took 2nd place IN THE WORLD for her age group with a time of 7:00.7. The Chicago athlete next to her took first, with a time of 7:00.3. Yep. She was .4 seconds behind first in the world. I can honestly say that I've never screamed so loud in my entire life! Nicole is a great athlete, and an inspiration! We are lucky to have her as part of our Fort Family!
I have to give some props to Sammi and her clean PR! I wasn't there to witness it first hand, but she has been working HARD, and finally PR'd her clean at 75kg's! Atta girl, Sammi!
As a heads up - the moving party this Saturday has turned into a painting/tiling/project party. The new Fortress is not quite ready for occupancy. We are thinking we need another week or two to finish everything up before making the move official. *groans* I know it's disappointing, but we've hung in there this long. If you'd like to help paint/tile/do projects at the new Fortress we'd love your help. Regardless of your level of handi-ness, we can find some way for you to help!
5 sets of:
3-5 Push Press
3 Rounds of:
10 DB Man-makers (35/25)
20 Toes to Bar
Today's Great Fort Moment was not only a great moment for the Fort, but a great moment for the Yundt family. We had a big Team Saturday workout, and I insisted that everyone gather around for a big picture. Right as Bill was about to snap the picture he said, "everyone say....JENNIE AND BILL ARE PREGNANT!" *Click*
Thank you to everyone who was there with us that day to share in our special news. It was a great, great Fort Moment.
In teams of 2, complete 5 Rounds each of:
20 Wall Ball Shots (20/14)
10 UB Deadlifts
Here is another great Fort Moment. Jamie is always full of surprises! One morning at GYG she surprised George with matching shirts! A little known fact is that if you look in her workout Log, she keeps a running tally of every time she beats George in a workout - no joke! (love ya, Jamie!)
The new Fortress is coming along so fast now! The flooring should be delivered this week, and the dry wall guys are just about ready to sand. Once it's all sanded, I'm going to need a ton of help painting. I'll post on facebook and let you guys know when I'll be up there, and if you have some time to spare, you'll know where to find me!
Upper Body Pressing or Pulling Progression
Tabata Push Press (35/25)
Tabata KB Swings (24/16)
It's not that I'm not excited about moving into the Fortress, because I am definitely excited. It might actually be one of the most exciting milestones in my life so far. It's just.....there have been so many great moments that happened in our little Fort. So many accomplishments. So many lives changed. From now until our move, I want to highlight some of the great Fort moments, starting with Kinsy's very first muscle-up. Kinsy first MU This was October 18th, 2012, and she worked her ASS OFF to accomplish this! She failed over, and over, and over, but never gave up. And now look at her today! She can string together 7 consecutive muscle-ups!
I also wanted to pass along some very sad news. I heard that yesterday, Dolores's father passed away suddenly. She will be returning to Scotland to be with her family, so we won't see her for a few weeks. Please keep her in your thoughts during this very tough time.
10/11/2014 - Team Saturday
In teams of 2, complete 20:00 AMRAP of:
20 Power Cleans (60/45)
400m Partner Run
BOOM! Looks like it's going to be another AMAZING team Saturday! This workout couldn't be any more perfect.
And while you're out on your partner runs, I want you to remember our 3 friends who will be doing the ULTIMATE partner run on Sunday. Barrett, Melissa and Tabitha are all participating in the Chicago Marathon! Yep, that's right. They are actually PAYING to go run for like....hours.
Seriously though - we wish you guys good luck, and hope you all PR!!! GO TEAM FIRE!
26.2? AIN'T NOTHING WE CAN'T DO!!
3 sets of:
20 steps DB Walking Lunges
Max strict Pull-ups
6 Rounds of:
:30 Thrusters (45/30)
:30 Box Jump-overs (24/20)
You might have noticed that there are some new items popping up in our pro shop. We finally re-stocked a few of our favorite items! First of all, we have Winnie's Rip Fix cream. It comes in a little metal container, and it's kind of a wonder product. Not only is it great for when you actually tear your hands, it's also a great way to PREVENT the tears. Think of it like chap stick for your calluses. It'll keep the from getting dry and brittle, therefore keeping them from getting pinched and ripped off. WINNING!
The other item we are stocking now is Kill Cliff Recovery drink. These recovery drinks are loaded with electrolytes, vitamins and micronutrients for replenishment. Not only do they help with recovery, but they are also Lurong Paleo Challenge approved. Plus they taste better than a turducken chugging a rainbow while riding a unicorn. I'm just sayin'.
5 sets of:
15-20 Push-ups @ 10X0
1 Round of:
50 KB Swings (24/16)
"I don't always run on the beach, but when I do....I run with SPIRIT FINGERS".
Do you see how in the strength work there is a range? It says "3-5 deadlifts". In case you're new and not quite sure what that means, it means that for your first set, you should choose a weight that is light enough for you to get all 5 reps. Same with your 2nd, and possibly even your 3rd set. By sets 4 and 5 though, the weight should be sufficiently challenging, so that you only CAN get 3 or 4 reps. If your last set of the 5 sets ends with you doing a weight you could only deadlift for 3 reps that means you did it right!