October 6th, 2012, by Zach · 1 Comment
So you wanna lift that heavy ass weight, eh? So you wanna get big, eh? So you wanna... run a 5k in under 20 minutes too?!?!?! News flash, Gordon - it's not gonna happen. CrossFit Fire is all about general physical preparedness but not so much about having your Paleo cake and eating it too.
Working your ass off at CrossFit Fire is tough work and it'll make you tough as nails but that is not all you need to make the "big gains". There are other factors such as snuggling up to your favorite teddy bear and playing little-spoon for over eight hours each night; dialing in your nutrition and excluding Paleo stowaways such as nut brownies and tequila (either with Agave); and of course there is your body's maintenance. Maintenance can include 3 visits a week to Heather, your chiropractor or a more budget friendly option which takes place in your home or office and which Kstar has kindly made 365 days worth of "WODs" for you.
All three of those factors directly affect your CrossFit Fire training. For most, it adversely affects training because of all the crazy sh!t life throws our way and the conveniences of corporate food giants such as Mickey Deez, Kraft Foods, Culvers, Taco Bell and other food junkie hang-outs. Earning a healthy life-style; 350lb back squats; sub-9:00 Helen or 120kg C&Js does not just happen by coming to the Fort 3 times a week and bolting after the last bumper plate is put away. All of those things and more happen when a person can combine the 3 factors I mentioned WITH getting to the Fort and attacking (in classic Fort style obviously) whatever heinous workload the WodFather publishes on our "love to hate" whiteboard.
In short, before you go and try to figure out why you haven't PR'd in over 2 weeks (which is a ridiculous but common expectation and we'll save that for another blog post) start by figuring out where else in your life you can tighten up, be more consistent or change. Do all of this BEFORE you make change at the barbell or the dumbell or the kettlebell or any of your favorite WOD tools for that matter. Make sure that you have clear and concise goals written somewhere (preferably in your WOD book) so that you can reference them and ask a CrossFit Fire Coach how any one of us can help you reach those goals.
At the Fort, you are exposed to world class programming. Programming that will make you lift your kids higher than ever before, run down dirt-bags faster than ever before, and even perform awesomer bar stunts for your friends than ever before.
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July 16th, 2010, by Zach · 1 Comment
Hey all you crazy CrossForters! As you know the CrossFit Games start today. I believe they are being streamed live on the internet here. Head to the site sometime this weekend and look for CrossFit Fire! The CrossFit Fire Facebook page probably won't be updated on a regular basis since our very own Jennie Yundt will be VOLUNTEERING at the Games this weekend! We think she will be judging. Maybe some of you kids could call Mikko Salo (current Fittest Man in the World) and warn him in case he gets her as a judge ! JUST KIDDING JENNIFER!!
At any rate, Bill, Zach, and Stephanie will do their damndest to update their profiles with the BEST Games updates possible; coupled with a sheet ton of shenanigans!
Here is a couple photo's of Thursday's pre-Games shenanigans:
That's the Mayor doing a freaking AWESOME handstand at the entrance to the Home Depot Center!
Here's the Mayor, again, (with Stephanie) flexing the sheet outta his biceps at the entrance where he is NOT allowed!
Here's the thing... A LOT of you are training your asses off; A LOT of you deserve a rest day and while the Fort is closed this is a great time to do so...go figure . Training to look good naked and not suck at life is addicting so we understand the onslaught of requests for some homework while we're away.
For those of you who weren't able to make it to one of the morning classes today, we have another WOD that you can tackle at home. Post your time to the comments. Hopefully Charlie won't be the only one tackling the WOD today!
4 rounds for time:
There are a couple of sites that will be useful in mapping out a 400m run. Gmaps Pedometer and MapMyRun are the two I have used in the past.
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May 1st, 2010, by Zach · 1 Comment
3 teams of three on Saturday. Light class for a Team Challenge but a challenge nonetheless! It was clear that the work was going to get done no matter how big the teams were.
We busted out the tug-O-war after our group warm-up... Being inside on the mats seems to give the footing advantage. Or was it having Brandon Harvey on your side? Have you seen this guy's calves?!?!?! He proved he could move'em too during the 30m sled drags!
KTuck and Season GUTTED it out on the sled drags. The "Team" part of Saturday prevailed today when Season, Tommy Mo and KTuck went two at a time on the sled drags. Some teams got rid of their thrusters first and then sprinted the sled drags, while other teams shared the work and multi-tasked.
Brian A., B. Harvey and ChrisT took the win at 10:35 from Tommy Mo, Season, KTuck and Hero Mike, Jen(with 2 "n's"), Bethy.
Basking in their glory WWF style!
Our AWESOME neighbor, Angry Mike, even graced us with his presence by parking his car as close to our running path as possible. Hey, he left us room to run, right? A big CrossFort apology goes out to the clothes that were ruined today due to tar/oil on the sled drag ropes. Hopefully that washes out!
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November 28th, 2009, by Zach · Comments Off
"Whoa, whoa, WHOA! We have to run 800m 3 times?" Oh yeah, Baby and you're gonna LOVE it! I think everyone did too.
In teams of 4 complete the following:
While two members of the team run, the other two are crushing reps out at the given movement starting with DLs. When the runners return the members switch. Awesome support amongst the teams as they tore through three very tough movements. Burpees and Deadlifts together ALWAYS seem to bring out the best in an athlete's legs; not to mention the running!!
Team Jeff, Carrie, Tom and Jessica came out on top with a whopping 587 total reps. Nice work team.
Team Saturday Champs!
We had some visitors from CrossFit Las Vegas. Joe and Renee joined us on Team Saturday. Joe has been trying to stay strict to a specific program. Joe was very polite and asked first if he and his wife could do their own thing. I threw a wrench in his gears when I told him that just wasn't gonna happen. We both agreed that it's better to join the class. I think it worked out GREAT. Him and his wife looked like they enjoyed the workout .
It brings up an interesting topic though. The "Traveling CrossFitter" is always welcomed with open arms to the Fort. We will treat you as one of our own. With the competitive nature of CrossFit and the Games' thriving so well, it should be expected that some athletes will want to train a very specific way. I guess it will be much like nutrition when you are traveling: you're not always gonna weigh and measure the Big Mac and large fry... That's a joke by the way. I would NEVER get a large fry .
Lately, WE have had some CrossForters on the road. They come back always with positive feedback about their experience at the other affiliate. What is it about CrossFitters that makes us all so welcoming? Is it that we know the hellish fever one can get after Fran? How much "suck" is endured during a 2000m row? Or is it that we know we are an elite few who are proud to share what we have with others but feel safest with our fellow CrossFitters?What do YOU think?
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September 14th, 2009, by Zach · 8 Comments
Three PRIME examples of how marketing campaigns will try to snuff your progress. You'll notice the first example may seem fine... Look closer! The last two examples should be blatently obvious. If they are not then you are dumb.
Here you will notice that this specimen of Avocado has been genetically re-engineered to yield "50% less fat AND calories". Who gives a "F" about the calories? Why would you take my fat away? That's why I friggin' eat Avocados! Now, my once healthy choice, has been Frankensteeeeeen'd into a potential catalyst for my body to progress a degenerative disease! Damn it!
Here you will see, again, the display of "1/2 the Fat". Guess what? If you compare Edy's Brands, this supposed healthier option has more SUGAR. Well, that's based on my poor memory so check for yourselves. That is, if you can control yourself in the ice cream isle! Anyway, back to my story... This packaging is trying to get the buyer to believe that eating this product will help quench one's "blues". I am here to tell you, BULL. SHIT. As someone who suffers from mood swings, my most uncontrollable urges come quickly after eating a high carb meal. I'd feel good while I was eating it cause it's friggin' delicious, but when I was done I'd want to kill myself.
Are you serious? I know I am not supposed to cuss on this blog because we want to stay "family friendly", but me using the word "fuck" to express my eternal disgust with this picture pales in comparison to the damage done from the impression this is leaving on children. Worse yet, the people buying this shit which is most often the PARENTS! Helllllllooooooo?! McDumbass! Anybody fucking home? It's bad enough that we sell candy bars as health food in the form of "Zone Diet bars" or "Snickers Sports" and attach a pic of a sexy man or woman on the wrapper. But to sell on the hopes that being "Chubby" will appeal to the buyer? I've lost my God damned mind on this one.
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August 31st, 2009, by Zach · 3 Comments
Lifestyle changes are so much easier when you can make them together.
I don't need to read some hub-bub study to know that being with people that share my interests will be healthy. If I am out with some CrossForters and whip out a bag of french fries, they're going to look at me like I'm about to heat a spoon full of smack. On the otherhand, if I am out with my friends that DO smack and order my roast beef sandwich without a bun, they're gonna look at me like I started turning tricks to feed my fix.
YOU are the company YOU keep.
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August 17th, 2009, by Zach · 18 Comments
Do you ever face adversity as a CrossForter? Do you ever feel at wit's end when trying to relay your passion for CrossFit to friends or family? How about the scoffs you get when you turn down free pizza at work? Yeah, I know. I know the feeling. It isn't a happy one. So I am here to tell you that you don't have to feel victimized anymore for this so called "cultish" lifestyle which you choose to follow...er...eh...that is, live.
There is still hope for you! You can develop the skills necessary to become good... No, wait! Great at teaching those you love about what it's like to be a CrossFitter. In the following video you will learn how to approach people and get what you want from them! Except maybe for the killing portion of this video, I condone it all. Although, there sure are A LOT of unclaimed log books in the cabinet above the stereo...
Part 2 will cover how to determine if you are in a cult and what to do when you make that realization. Until then, don't forget to drink your Kool-Aid!
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