Poor Mark. He's visiting us from the far away land of Tucson. Not only does he have to endure this amazing weather while he's here, he also has to be tricked into going REALLY heavy on his hang power cleans. He couldn't figure out why 155lbs felt so heavy....well, that's because unfortunately it wasn't 155, it was 176.

I heard a rumor that this workout made your legs feel like jello? Is this true?

5 rounds for time:

5 cleans (60/40kg)
15 ball slams

We had a few ball slam newbies, but you all did a wonderful job! Several people finished ramp-up yesterday including Jeremy, John, Sophia and Casey. Welcome to the Fort family you guys!

I'd like to congratulate Kirsten on being the first Fort member to get BOTH of her parents through ramp-up and into regular classes! The Glaw family is FIERCE!

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Everything is great when it's doubled, right? Double cheeseburger, double rainbow, double guacamole, double coupons. It makes everything magical. A workout that's a double workout is ALSO magical.

4:00 AMRAP
15 pull-ups
15 ring dips

2:00 rest

4:00AMRAP
15 deadlifts (40/30kg)
15 push presses (40/30kg)

See? A double workout! The workout was so fun that it brought Taryn and Leslie back to the Fort. It was great to see both of you.

Nicole shared some amazing news with me yesterday. It's truly one of the things that makes my job the best in the whole world. Nicole shared that she has lost 55 pounds! Her comment to me was, "turns out you and Bill know what you're talking about." Yep.....every once in a while we get lucky and someone's life gets changed.

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I read a quote online yesterday, and it seemed fitting for the workout.

"Where torture and adventure meet, there is a CrossFit workout."

What do you guys think about that quote? Is it too harsh to call it torture? Probably not after yesterday's WOD.

Tabata rowing (8 rounds for max meters)

4:00 rest

4:00 AMRAP of:
9 sumo deadlift high pulls (40/30kg)
9 thrusters (40/30kg)

If you haven't done a WOD with SDHP's and thrusters together, you were in for a real treat. This is quite possibly the most perfect combination of movements to make your whole body feel like jello. Add to the mix 8 rounds of tabata rowing, and you've got a real WODFather classic.

We have a lot of visitors this week, and it's so fun to have new faces around the Fort. Please make yourselves at home while you're here. Oh, and we're sorry our weights are in kilos.

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The world around you wants to see you fail. Is that too honest? It's absolutely true. Just ask anyone who has ever tried doing CrossFit and eating Paleo. The people in your life outside of the Fort will do everything in their power to get you to eat bread, cookies, cake and ice cream because it makes them feel better about themselves.

Let me explain.

You see, the problem is that this Paleo thing we do is pretty simple....pretty basic. It's also pretty out of the ordinary. I can't even count the number of times people have looked at me funny when we had our first nutrition talk. It's as if I sprouted a 2nd head. "What do you mean I can eat all the bacon I want?"

If you were going to your weekly Weight Watchers meetings and counting your calories like a good little dieter, everyone would praise you and tell you that they're so proud of how you're changing your life by making healthier choices. The problem is that those programs are dumb. How many people do you know that do Weight Watchers their whole life? Right. None. That's because what they're selling is a diet, not a lifestyle.

It's not that people want you to fail. The people in your life love you, and they actually want you to do well...but only if you will just listen, dammit, and conform to what they believe to be true. I suppose I should clarify by saying that they don't want you to fail, they just don't want to be wrong. They want you to eat your steak and veggies every day until you develop heart disease and high blood pressure just so they can say, "HA! Told you so!"

The problem is that won't happen. They won't get the satisfaction of being right. You, on the other hand, will get the satisfaction of improving your health and well being. You will get to hold your head high knowing that you took a risk, went against what was normal, and  your life is now better because of it.

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Your WODFather gave you guys a special gift in yesterday's workout. He put a ton of thought not only in the workout, but also in how it could be scored. Would you believe those are the things that keep him up at night?

That's right.....two can play at THIS game!

The WOD was done in teams of 4, except for one lucky team of two. Don't feel bad for our lonely team of 2 though, it was CHARLIE and STEPH L. and they're both sneaky amazing at workouts.

4:00 AMRAP of
10 KB swings
20 box jumps
1:00 rest
4:00 AMRAP of
10 calories on rower
20 push-ups
1:00 rest
4:00 AMRAP of
10 KB swings
20 box jumps

This workout was done with a 20:00 running clock, and once you completed these two AMRAP workouts, you then had until the clock struck 20 minutes to set a single rep max on the jerk for each member of your team. That last little sneaky part was what reminded me so much of the CrossFit Games. There was an event similar to that, and it was totally exciting to watch. We had a bunch of people PR on their jerks, despite it being a mad rush.

Our winning team, not surprisingly, was made up of 4 fit, strong men! Girls, anyone else want to be the one to call bullshit? Or should I do it for you? I mean....Mark should have had to jerk with one arm or something.

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I'd like to send some big warm internet hugs out to our Graveyard Gang. You guys wake up SO EARLY, and get the day started with some fun at the Fort. I love you guys, but I don't ever really know what's happening in your classes. Imagine my surprise when I got to the Fort yesterday and there was a note next to Ryan Fain's name.....he got his FIRST unassisted pull-up! Great job! This is the kind of communication that I'd like to hear more of. Let me know what you kids are up to so I can let the rest of the world know. Oh, and PS - you  have to give the ladies a more flattering nick name than the "mother hens" or the "sewing circle".

The WOD yesterday was a 12:00 AMRAP of

5 burpees
10 pull-ups
15 goblet squats (24/16kg)

Your WODFather was quite impressed with his workout creation, because every single person who did this workout collapsed when he called time. I would be willing to bet that even the great Mikko Salo would tip over after going after this for 12 minutes.

Is anyone interested in jumping into a freezing cold lake in February? Tom P would like to get a team of CrossForters together to participate in the Fox Lake Polar Plunge on February 27th. How about this; anyone who ISN'T going to the rowing competition needs to participate in the polar plunge?

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I never thought I'd say this, but my husband is a tough act to follow when it comes to being witty and creative. I was blown away by his blog posts the last 3 days! The good news is that he got in some blog practice before our baby arrives, and I'll have to take another 3 days off!

The workout yesterday was fun and amazing, but one thing I'd like to announce first is that Bri got her FIRST PULL-UP! She is traveling to South Dakota for Christmas, and was determined to get her pull-up by Christmas and do it AT THE FORT. That last part is probably the most important part!

Ok, so you're all dying to remember the amazing workout you did, so here it is:

5 rounds of:
1:00 AMRAP
7 push-ups
7 body rows
:30 rest
1:00 AMRAP
7 ball slams (30/20lb)
7 jump squats  (30/20lb)
:30 rest

"But Jennie, what's a jump squat?" Oh, it's quite simple. You hold your slam ball under your chin like you're going to do a wall ball shot with it, squat down, and then just jump straight up in the air. You can choose to add flair, but it's totally optional. Some examples of flair that we saw were clicking your heels together, donkey kicking backwards, and there was even one scissor kick in there.

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