On my birthday I like to eat steak, drink a Sam Adams and treat myself to a piece of carrot cake. It's a day of relaxing and enjoying being alive. Know what Bret likes to do on his birthday? RUN. He likes to friggin' run!

Ok, so I'm being a little dramatic here. Yesterday WAS in fact Bret's birthday, and he asked that we repeat the same workout that he did on his first day back on 10/13/09. Back in October, he scaled to 35 reps each round and finished in just over 17 minutes. Last night he did all 50 reps, and finished in just over 15 minutes. PROGRESS! You mean this CrossFit thing actually works? GASP!

The strength work yesterday was heavy ring dips. It's funny to see how creative people got in terms of where they hold the weights. Sam put the weights in his pocket, and rocked weighted ring dips that way. I'm pretty sure there were small plates in somebody's bra, but that person will remain nameless.

The WOD was as 400m run, 50 squats, 400m run, 50 sit-ups, 400m run, 50 push-ups, 400m run, 50 pull-ups.

It was another hot day, but everyone pushed through the suck and did a great job. We saw some amazingly good ring dips! Pete, Earl, Zachamole, Sam, Kelli, Deb, Jason, Chris T., Garth, Morgan, Daniel, Bethy, Heath, Charlie and Brian S. all set new ring dip PR's. My favorite line of the day was from Charlie:

"I think my eyes were bigger than my triceps."

Sam Rosati...smartest guy at the Fort.

Summer is a beautiful time of year at the Fort. Am I right ladies?