Amazingly, we had a 7 person ALL LADIES 4PM class yesterday. It reminded me of the good old days when we had our ladies only classes. Remember those days? Lip gloss, tall socks and girl playlists....sigh.....I might bring back the girl playlist.

Know what I love almost as much as "new pull-up bar day"? "New slam balls, barbells, muscle clamps, squat racks, and incremental plates day"! That's right guys, it's Christmas in July at the Fort. We bit the bullet and bought a ton of new stuff to play with, and it all arrived yesterday. When I told Pete that we got slam balls he actually said, "SHUT YOUR FACE". He's probably still having nightmares from the slam balls he had to do at Regionals.

The workout yesterday started with sets of 3 on deadlift. Everyone had VERY good form. It made my soul happy. Steph R, in her usual strong-y-ness was doing 120kg's for her last set. Sheesh. She = strong. Know who else is strong? Tommy Mo. He came back from his vacation and was ALL ABOUT the deadlifts. He sent me a text yesterday after class telling me that he's pretty sure he would have set a new PR if it was single rep max day. Mmhmm...that's what the ALL say.

After our strong-perfect-form deadlifts, we did the following little number:

400m run
12-9-6-9-12
Power Cleans (60/40kg)
pull-ups
500m row

This ended up being a little longer than Wild Bill expected. He set a goal time of 9-11 minutes, but it took most people around 12-15 minutes. Yeesh. Garth came into the Fort this morning and made sure to point out that he beat Tommy Mo by about 20 seconds. Nice work Garth! You're not only a great athlete, but you're so modest about it too.

Kris shows us her good setup

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Ooh, that 20 minute AMRAP looked awful. I'm not gonna lie. We started with some weighted ring dips, and then did the following for 20:00

15 OHS
10 K2E
5 HSPU

Know my favorite part of this workout? Everything has a fun abbreviation.

For some reason none of the morning classes wrote their number of rounds on the board. Our evening classes was wondering, "did they just do their weighted ring dips and then go home?" Well? DID YOU?

Attendance at the 6PM Friday class has been pretty light since the glorious weather of summer has rolled around. Would anyone be opposed to having that class go away for the summer months? I could use that 6PM time for my ramp-ups if we are only going to have 1 or 2 people in regular classes. Anyone absolutely need this class time?

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Sorry I got so behind on the blog. The last few days have been full to the brim of things that AREN'T updating the blog. Don't worry, I did 50 burpees as my punishment.

SO anyways....lots of stuff going on at the Fort. WAY back on Wednesday we worked sets of 3 on our snatches, and then did this little number:

10-9-8-7-6-5-4-3-2-1 of
burpees
body rows

39 brave souls went through this workout, and yet, there are zero pictures from Wednesday! Sheesh! I'm going to have to dig back into my picture vault for this one.

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Is that the longest blog post ever? Yes. Yes it is. KTUCKs birthday doesn't deserve just some SMALL blog title though. Her birthday WOD was TOO EPIC not to have lots of CAPS LOCK and a big title. She wanted to do the Filthy 50 for her birthday, but unfortunately that just didn't fit in with Bill's programming. Instead, we did this little number:

3 rounds
40 unbroken double unders
30 unbroken wall ball shots
20 unbroken box jumps
2:00 rest

It was a doozey! Our fastest time of the day came from Mr. Pete. He finished in 10:04!

Today is an exciting day. Want to know why? I JUST heard from Alicia that she picked up our new t-shirts and tank tops! I wish I could say that these were shirts for the ladies AND the men, but these ones are GIRLS ONLY. We should have them sorted and into the inventory by tomorrow so that you can own the brand new CrossFit Fire Girly shirt!

Did you guys see the new iPad in the front office? It looks pretty BA. (that's bad-ass for those of you who don't know) It's full of some amazing pictures, and it scrolls a picture slide show. But wait! There's more! You can now use this amazing device to register for classes and check your punch card balance at the Fort.

One last announcement - Saturday the parking lot will be resurfaced. We were told that there would be a path left so that we can still access our unit, so cross your fingers that happens. You'll have to park across the street, and in the gravel lot. Thanks!

KTUCK has dynamic hair on her birthday box jumps

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Yesterday marked an amazing day at the Fort - we saw our first sub 9:00 Helen time! Zachamole, in his true fashion did Helen in 8:46, which is a new Fort record! Great job! The funny thing is that AFTER his Helen performance, him and Ivy went for an interval run together, and he wore the 50lb weight vest. See Sam? It was a good investment after all.

Something ELSE fun and amazing happened yesterday - Mariah came back! We've missed you, Momma! Mariah didn't miss a beat either, she came back to sets of 3 on press, and Helen, and it was like she never left.

This is going to sound REAL bad, but have you guys seen Bill's balls? (giggling) He taped together two lacrosse balls, and he has been helping some of our people with poor shoulder mobility loosen up a bit. Are you one of those people who can't keep the bar behind their head while you do overhead squats? If so, you need to spend some time with Bill and his balls. (sorry, I'm 11yrs old today)

Couples that "Helen" together, stay together!

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Sometimes we all need a CrossFit spirit guide. You know what I'm talking about....that person that pushes you to go a little faster, a little harder, and take things to the next level. Your spirit guide can be somebody else who is extra good at cheering and encouraging, or it can be somebody who is working out next to you and driving you to do better.

EITHER WAY

CrossFit spirit guides are especially important when you are faced with something that scares you. Know what's always a little scary? High box jumps. Ryan Z wasn't quite sure if he would be able to jump any higher, and then BAM! Along came his CrossFit spirit guide Tommy Mo. Armed with the camera and some heartening words, Tommy Mo convinced Ryan to jump onto a stack of plates 45" high!

The moral of the story? You can always do more than you think you are capable of. You are sexier than what the mirror shows. You all have an inner badass just ACHING to be set free.

What will you do to set free YOUR inner badass?

SOLID

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Our workout on Saturday was fairly complicated. I know for the team I was on, we were just a little confused about what our game plan was. The good news is that when Bill said 3, 2, 1 GO, we all started going, and we all got a great workout!

We were in teams of 5, and each team was trying to get the maximum number of reps possible on the rower, thrusters, burpees, and knees to elbows. Each team was ALSO responsible for running 7 x's 400m's, with each team member running at least once. Not surprisingly, our team chose to have Brian run 3 times, and the rest of us just ran once. We finished the runs first, BUT WAIT! Our winning team CRUSHED us on their number of reps, particularly because Jessica got 178 reps! WOWZA!

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