5 minutes = no problem

9/19/2014
Strength
4 sets of:
4-6 Deadlifts
Max Handstand Push-ups
2:00 Rest
*sub standard Push-ups for HSPU

WOD
5:00 AMRAP of:
10 Push Press (50/35)
15 KB Swings (24/16)
2:00 Rest
5:00 AMRAP of:
10 Pull-ups
10 Box Jumps (24/20)

Guys, this is the perfect Friday workout. You're starting off with sets of "easy" deadlifts, and then two 5:00 AMRAPs. If there's one thing I've learned over the years, it's that you can do ANYTHING for 5:00. Ok, so maybe that's not exactly how the saying goes, but it's close! :-)

Don't forget! This coming Saturday, September 20th is our paleo breakfast! Our sign up sheet still has lots of yummy stuff for you to bring. Make sure you sign up to bring something (Preferably bacon. There could NEVER be enough) and bring the whole family! This will be our last paleo breakfast at the old Fort.....sniff sniff. So many memories!

Testimonial – Sarah Bryowski

I wanted to just extend a big thank you to both of you.  Over the past few months I've gone from running 3-4 times a week to ZERO running (only if it's in a WOD).  This is mainly because I enjoy CrossFit Fire so much more than running alone.

I used to run a 5k in 27:00 - 28:00. This past weekend I participated in the Fox Lake Mayor's Challenge and I'm happy to say I was able to knock my time down to 25:16!  It was good enough to give me a 1st place medal for my age group. I also was able to place 2nd for females over 18.

The newspaper featured me in their article about the event too!

The training you've provided me has made me stronger, faster and a better athlete.  I just wanted to thank you and all of the Fire coaches/members for always pushing me to do more than I think I can do.

All the Ladies LINE DANCE

9/17/2014
Strength
Off

WOD
4 sets of:
4:00 AMRAP of:
500m Row
Max Double-unders
4:00 Rest

I think Heather and Lesley have us confused with a country line dancing studio! :-)

This Saturday is the re-birth of the Paleo breakfast! The sign up sheet for the breakfast  is hanging at the Fort - just pick something you'd like to contribute, and sign up! If you sign up to bring bacon or sausage, just make sure you cook them ahead of time. See you all there!

The Perfect Amount of Running

9/16/2014
Strength
4 sets of:
4-6 Back Squats
3:00 Rest

WOD
In teams of 2, complete 10:00 AMRAP of:
10 Burpees
100m Run
*one partner working at a time
*alternate complete rounds

Ah...100m sprints. It's the perfect amount of running! I know there are plenty of you who would disagree, but what's not to love about 100m sprints?? Just before it starts to get sucky, it's over! You guys are going to have fun with this one - and make sure you partner with somebody who has NEVER been your partner before. It'll make it double the fun.

There are new events popping up on the calendar all the time! Why, just last night I added our annual Halloween Party! Saturday, October 25th we will be having an Oktoberfest theme party! Save the date, and get your Lederhosen ready!

Our old Friend Came for a Visit!

9/15/2014
Strength
4 sets of:
5 Press
1:30 Rest
10 Toes to Bar
1:30 Rest

WOD
“Fran”
21-15-9 of:
Thrusters (43/30)
Pull-ups

It's a good, good day! Our old friend, Fran, has come for a visit! Fran is a named workout that CrossFit headquarters came up with a million years ago. Just about anyone you meet who does CrossFit will know their "Fran" time. If this is your first time going through this workout, be prepared for a surprise! It's a short workout that is intended to be done fast and get you breathing hard. Make sure you scale appropriately, and get prepared to learn what "Fran cough" is!

Reminder - This Saturday is the Paleo Breakfast! I'll be hanging a sign up sheet in the lobby - make sure you sign up to bring something, and get ready for a fun morning!

Take them for a walk

9/12/2014
Strength
6 TGUs - each arm
*use heaviest weight from last week

WOD
Part 1
1600m Barbell Carry w/ Partner (½ BW)
*only one partner carrying barbell at a time
*switch as often or little as you wish
*barbell must be carried on back and may not touch ground
Part 2
5 Rounds of:
2 Wall Climbs
20 Double-unders
*10 Star Jumps if you don’t have Double-unders

There's a whole lotta fun in store with this workout! First of all, who doesn't love the confused stares from passing motorists and neighbors when we take the barbells out for a walk? It's kind of amazing.

And then there's star jumps. You'll see Drew doing a star jump in this picture. Look at that enthusiasm! I'm glad to see these as the substitution for double unders. Not quite as awful as having to do burpees....but it'll do. :-)

Hey…nice RACK

9/10/2014
Strength
Part 1
15:00 EMOM of:
1 Power Clean
Part 2
8:00 EMOM of:
1 Power Clean
1 Front Rack Lunge - each leg
1 Shoulder to Overhead
1 Power Clean
1 Front Rack Lunge - each leg
1 Shoulder to Overhead

At the Fort if someone tells you, "nice rack", you should feel especially good about yourself. Your "rack" refers to the position in which you hold the bar like Garth in this picture. And having a good rack isn't just nice to look at, it's also very functional.

A solid rack position requires flexibility in all kinds of bits and pieces. All the way from your arm pits to your finger tips, you'll need to be nice and bendy. See how the bar is resting on the meaty bits of Garth's shoulders? It isn't hanging out in outer space, it has a little barbell home. Notice the angle in his wrists? That's where the wrist flexibility comes in. To compensate for a lack of wrist flexibility, you can also release your grip slightly so the bar rolls to the tips of your fingers.

So here's an easy way to remember how to have a nice rack:

  1. Bring your shoulders to the bar
  2. Loosen your grip
  3. Drive your elbows nice and high
  4. Keep the bar close to your throat