It’s Tax Day

4/15/2014
Strength
Off

WOD
In teams of 2 complete:
40:00 AMRAP of:
600m Team Run
50 Medicine Ball Tosses
5 Turkish Get-ups - each arm
:45 Front Plank
:20 Side Plank - each side
*partners working at same time

Talk about a double whammy! Not only is it the deadline to file your taxes, but there's a 40 minute AMRAP on the schedule! In the good news department, it's a team workout and you get to do your runs with a partner. And like I said last time, everything is less suck-y when you do it with your partner!

As you are all probably aware, Kinsy has qualified to compete individually at Regionals. The competition starts Friday, May 9th, and lasts through Sunday evening. Personally, I can't imagine a better way to spend mother's day weekend, than down in the city watching Kinsy and hanging out with my Fire family! We want to represent the Fort and show our support for Kinsy by all wearing our new and fantastic, "Kinsy is on Fire" t-shirts! There is going to be an order form on the events board at the Fort. Please get your name and size preference on the sheet ASAP so we can get these ordered.

Teamapalooza

4/11/2014
Strength
4 sets of:
4-6 Bent-over Rows @ 3111
:30 Rest
6 Side-lying Windmills - each side
:30 Rest

WOD
In teams of 2 complete:
3 Rounds each of:
500m Row
20 Burpees
*both partners working at same time (1 rows while other completes burpees)
*rotate only after both partners have completed their task

So I have a secret for you - this workout is going to be AMAZING. Ok, so that's not a secret. The truth is, if you're going to do burpees in a workout, it's made infinitely less sucky if you're doing them with a partner! Hooray for another team workout! (And the "Yay Rowing" crowd goes wild!)

Reminder - this Saturday at 7PM is the CrossFit Fire girl's night out! We'll be starting thing off at the Gambler in downtown McHenry. I hear there's going to be twerking, a scary rape bathroom, some sort of "meow school" and fireball shots. Yep, it's going to be one of THOSE nights!

Teams make it better

4/10/2014
Strength
Off

WOD
In teams of 2 complete:
5 Round each of:
200m Run
15 Wall Ball Shots (20/14)
15 Box Jumps (24/20)
*1 partner working at a time
*complete an entire round before alternating with partner

It's that time of year again! And I don't mean the time of year where we all drink beer and float on the lazy river - it's the time of year where we RUN! Most of you know that I'm not a fan of running, because I'm slow, but 200 meters is DIVINE! LOVE these short sprints!

By the way guys - SCHEDULE UPDATE - Due to some family obligations, and then Easter Sunday, there will be NO YOGA this Sunday or the following Sunday. That's Sunday the 13th and 20th. No Yoga. Got it? SWEET.

My friend, the couch stretch

4/3/2014
Strength
Off

WOD
1 Round of:
400m Sandbag or Barbell Carry (½ BW)
1 Turkish Get-up - each arm (max weight)
20 Wall Climbs
80 Box Jumps w/ Step Down (20/20)
400m Sandbag or Barbell Carry (½ BW)
3:00 Couch Stretch - each side
*complete in any order

Have you met my friend, the couch stretch? If you read "couch stretch" and imagine this, then you haven't met her. She's a mighty fine friend. She is the brain child of Kelly Starrett, mobility ninja, and she is the bestest worstest stretch you'll ever do.

She's the bestest because she is going to stretch your hip flexors like nothing else can. If you have ever experienced lower back pain after squats, or if you have poor mobility in general, this is something you should do every single time you're at the Fort. And then once on Sunday. Hip mobility is kind of like the Red Cross...it's solving all the world's problems.

This is the worstest stretch you'll ever meet because it's uncomfortable. It's uncomfortable deep inside your bones, radiating into your soul. Just when you feel like you're going to cry, back off a little, and that's the spot you need to stretch. You'll be a better person because of it.

Don't forget - Chili cook off and Open Finale Party this Saturday at 2PM! Be there!

Ma ma ma MY SHARONA

4/2/2014
Strength
4 sets of:
5-6 Deadlifts @ 4111
:30 Rest
8 Wall Slides w/ :02 hold at top
1:30 Rest

WOD
4 Rounds of:
10 Single-arm KB Swings - left
5 L-sit Pull-ups
10 Single-arm KB Swings - right
15 Push-ups

Yes, yes, it's all very exciting NOW GET BACK TO WORK! Time to start training for the 2015 Games! Tee hee. :-)

Who has already google searched for their chili recipe for this Saturday's Open Finale Chili Cook Off? I know which recipe I'm making. Not to be brag-y, but my chili is totally amazing. As if you needed an excuse to come hang out on Saturday, now you can say it's to sample some of the world's best chili.

Check out the yoga girlies! Ah, looks so peaceful and relaxing! The whole reason we found a source for Sunday morning Yoga was to help all of you stay injury free. Remember, you want to be a supple leopard! Nicole's Sunday yoga is the perfect way to work out the kinks from a hard week, and do a little tune up on your aching muscles.

CrossFit Fire brings the HEAT!

4/1/14

I realize that this blog post comes on a most inopportune time....it's April Fool's day, and I'm here with some exciting news! No really guys....it's true! This isn't like the year I pretended I was pregnant, or the year I told you we were running 5K and rowing 5K. This is TRUE. As of 7PM on Monday night, the CrossFit Open is officially over. Totally done. Done-zoe! After all the scores were tallied, Kinsy came up in 34th place for our Region, and 341st in the WORLD. Um, HOORAY!!!!!

THROWING CONFETTI

DOING  HAPPY DANCE

This is huge. Kinsy is the first Fire member to qualify as an individual athlete for the regional level since 2010. And truthfully, she is the first person to qualify under the current "Open" format. So this can only mean one thing - we have to go to regionals with the biggest, loudest, most supportive fan club/Fort Family EVER. I am going to have Team Kinsy shirts printed, giant red foam fingers, pom poms, cowbells, and boom sticks. We need to be a sea of red cheering our faces off for Kinsy, because I know every one of you is as proud of her as we are.

Mark your calendars - Friday, Saturday and Sunday - May 9th - 11th. Take off work. Find a baby sitter. Call in sick. Do whatever you need to do to be there!
This Saturday is our Open Celebration at the Fort - so make sure you're there. We'll practice being excited and silly together. :-)

Swing Jump Burp

3/26/2014
Strength
15:00 to build to a max UB complex of:
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead

WOD
4 Rounds of:
5 KB Swings (24/16)
5 Jumping Squats (24/16)
5 Burpees

Oh, an UB complex.....how fancy! UB stands for "upper body" in case you're wondering. (I'm just guessing, actually) Mental note: Ask the WODFather what UB stands for. :-)

It seems like a while since we've done a workout like this one, but it should be kind of amazing. With small sets at relatively light weights like this, it should get you breathing nice and fast. Just focus on keeping your breathing deep, and don't bend over and grab your shorts when you feel winded. That won't help you catch your breath, I promise. Stand nice and tall and keep your head in the game!

Do you all have your calendars out? Well good. Mark this down - Saturday, April 5th, 2:00PM - Open Finale Party at the Fort!