Courage comes in all forms, especially when you are around such a diverse group of people. I'd like to believe that we've taken the most courageous people from around our area, and assembled them in one place. I get to see all you courageous people every day at the Fort sweating, struggling and succeeding. Sometimes courage is watching somebody finish their box jumps with a bloody shin. Other times courage is going outside your comfort zone, and finishing a workout at full speed instead of taking that 15 second rest.

Yesterday, courage was watching Beth. Did anyone know she was scared of heights? We were working on our rope climb progressions, and instead of just hanging out and practicing her "lock", Bethy started climbing. She got about 4' from the top and started shaking. She made it back down to safety, but it was clear that she was upset.

Climbing that rope took a lot of courage for Bethy; it scared the ba-jeebus out of her. The most courageous thing I've ever seen was that she pulled herself together, and got back on that rope. The second time around SHE CLIMBED EVEN HIGHER. She didn't make it all the way to the top, but that doesn't matter. In a very literal way, Bethy is reaching higher and higher, and every inch she climbs requires an even greater amount of courage.

What have you done lately that required courage?

After we worked on our rope climb progressions, we did "Tabata This".

8 tabata rounds of:
squats
row (for calories)
pull-ups
sit-ups
push-ups

*1:00 rest between movements
**Your score for each movement is your lowest tabata round. Total score is your score for each movement added together.

Tabata is a beautiful and EVIL thing. You work for 20 seconds, then rest for 10 seconds; that's one round.  Go fast, but don't short the range of motion or I'll scold you. Tommy Mo took the crown for this workout with a combined total score of 51 - nice work!

Speaking of crowns, it's time to announce our October attendance winners! Garth and Tom tied with a total of 23 classes attended, and Bethy was right behind them with 22 classes!

Now THAT is the bottom of your push-up!

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I can't ever remember a named workout at the Fort that completely rearranged the record board. Can you guys? I know we've had workouts with lots of PR's, but I don't think we've ever had to erase all 5 men's times, and write 5 new ones on the board. Well that's exactly what happened yesterday after we did "Elizabeth".

We started with push press 3-3-3-1-1-1, then moved into the metcon:

Elizabeth
21-15-9
cleans (the full squat ones) (60/40kg)
ring dips

Ugh. If your legs were looking for a new favorite workout, Elizabeth was right up your alley! Congrats to our 5 men who helped us rearrange the record board!

Ladies, we need to talk. It's unacceptable that there is 1/2 of a record board workout without ANY female names. You are all working SO HARD to get your pull-ups, and I love you for that, but make sure you're also throwing ring dips in with your other goals.

In other news, we welcomed back PETE to the Fort yesterday! HOORAY! It's about time.

Here was Elizabeth back in February

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Does anyone else think it might be a good idea for all of us to start wearing shin guards while we do box jumps? Sheesh. I'm heading out to Dick's Sporting Goods today to find myself a pair of snazzy pink shin guards to wear under my tall socks.

The workout yesterday started with front squats: 3-3-3-1-1-1. There were quite a few PR's, including Mark R's 140kg, Steph's 80kg, Stacy's 75kg, Matt Lo 102.5kg, Dave's 95kg, Beth 46.5kg, Jessica and Staci 45kg, and Mariah 60kg. Nice work you guys!

After some squatting, we had a SUPER fast metcon for you guys.

10,9,8,7,6,5,4,3,2,1
box jumps (34/28")
sit-ups

After looking at the times from the GYG, Bill realized that the box jumps just weren't challenging enough. He stepped up the height on the box jumps from 24", to 34" for men, and 28" for the ladies. THAT'S MORE LIKE IT!

It was funny to watch people confidently get their boxes set up to the prescribed height, and then pace around it nervously. Mark R's comment was, "That's CRAZY!" Matty Lo's comment was "Geez that's high." As Bill pointed out, it's only 55 reps. SUCK IT UP.

Paleo Thanksgiving looks like it's going to have a great turnout! I counted the RSVP's on the website, and I counted 24 adults, and 14 kids attending. Bill will be ordering the Birds today from Slankers. Thanks to everyone for RSVP'ing! Mmmm......turkey.....Remember that we are asking everyone to please bring a paleo dish to pass. Trish, Garth is in LOVE with your cookies - could you bring a double batch? He drove to our house last night at 9:00 PM just to see if we had any left over from the party.

A lot of people are wondering who won the Better Body Challenge. We are working diligently to get everyone's before & after pictures lined up side by side so that we can compare. I'll let you guys know right now that it is going to be TOUGH to choose a winner! Everyone did an excellent job, and there are some SERIOUSLY noticeable changes in just 60 days. We'll have the pictures updated and the winner announced shortly, so hang in there!

Mikey front squats 130kg's

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Every now and then I get all mushy with you guys. For the ladies who attended our ladies only event, you all got to see me get reduced to a puddle of tears as I thanked you all for being brave enough to be strong.

Well now you ALL get to see the mushy side of me!

I want to thank everyone who came to the Halloween party. I know I speak for Bill when I say that it's truly amazing to have you as our CrossForters and our friends. Looking around on Saturday night I saw 50 smiling faces, and my life felt SO FULL in a way that it's never been full before. You guys mean so much to me! HUG!

The Halloween party was SO fun! I know this is a Facebook repeat, but I felt it appropriate to post this on our blog as well.

You know it's a good party when:

#1 - It takes you 2 days to clean up the mess
#2 - There are portable breathalyzer tubes all over the floor
#3 - There are remnants of no less than 9 costumes scattered about
#4 - There are 9 empty bottles of tequila on the table
#5 - It's 3AM and nobody wants to go home
#6- The police come knocking in the door, and people actually "hid"
#7 - Nobody had to get a ride to the hospital from Sparky
#8 - The pictures posted online make me blush

BEST.PARTY.EVER.

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I was pleasantly surprised at how many people showed up at the Fort in costume for Team Saturday. The number one question that I got on Saturday morning was "is there going to be running?"

Now you guys....do you think that we'd pass up the opportunity to parade your craziness through the neighborhood? OF COURSE THERE'S RUNNING!

Wild Bill split everyone up into teams of 3, and we did the following workout:

400m Team Run
80 box jumps
80 sit-ups
200m run
40 box jumps
40 sit-ups
100m run
40  box jumps
40 sit-ups
200m run
80 box jumps
80 sit-ups
400m run

*The entire team does each run
*All team members must be back from the run before starting reps
*One person may be working on reps at a time
*A barbell must be locked out overhead for any reps to count (1-2 people may be holding it)
*Team mates may anchor each other's sit-ups

I'll be honest....when I watched Minnie Mouse, a Figure Skater, "Garth", a Viking, a sexy pirate and Jane Fonda all take off on that first run, I was giggling. A lot. You guys showed up in costume, and you were really good sports about it. Thank you guys for being so awesome!

Our champs!

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How are you guys feeling after Captain America? I wouldn't be surprised if you told me that your shoulders were just a tad sore. If you're finding that you're a little sore, don't snuggle up on the couch and lay stagnant. It's good to get the blood flowing, and most everyone reports feeling better after they get in another workout. Get your sore butts to the Fort!

The workout yesterday started with some hang power snatches. 3-3-3-1-1-1. I am happy to report that the bracelet of power is in full effect! I wore it yesterday, and set a new hang power snatch PR - 46kg's! I beat my old PR by 3.8kg's. Boo yah! Bracelet of Power +1!

After the strength work, we went through a "Mini Cindy".

AMRAP in 10:00 of:
5 pull-ups
10 push-ups
15 squats

Bill told everyone to expect to get about 55% - 60% of their overall Cindy score....but you'd have to hustle.  I had the pleasure of working out with the 6PM class, and everyone did great! It's always interesting to work out with Zach, because Bill is usually barking at him the entire workout.

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THIS GUY!

Captain America

I'll be honest....there's a little part of me that is considering eliminating that fun little thing where people get to pick the WOD on their birthday. What is it that drives you to choose the HARDEST workouts ever!? Brittany picked Caleb...Tommy Mo picked Captain America....Sheesh!

Captain America:

800m run
and then
5 rounds of:
3 clean & jerk (80/55kg)
6 chest to bar pull-ups
9 clapping push-ups
and then
800m run
25:00 DNF

The metcon was so long, that Bill eliminated our strength/skill work so we could get warmed up and started.

Even though it ranked really high on the suck-o-meter, everyone did a great job. The clean & jerks were VERY heavy!

The Birthday Boy worked out with the 7PM class, and I think we had about 9 of us all doing the workout together. Here are a few highlights from the 7PM class:

1. Brittany got a 10 second head start for wearing her CrossFit Fire tall socks

2. Brian can run so fast, that he passed me at the 400m turnaround point, and he was on his way BACK.

3. Brittany and I both had the unfortunate luck of some sneaky leprechaun adding invisible weight to our bars while we were running, because it was heavier when we got back.

4. Garth can't count.

Season hates her life in this picture

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