You guys didn't want the use of your arms this weekend, did you? No? Ok cool. This'll workout great then!

500 meter row
50 push-ups
1000 meter row
40 push-ups
1500 meter row
30 push-ups

Tony finally found his area of domination - workouts with a lot of push-ups! I don't have a picture of ANYBODY from last night, but I do have a delayed "wet" picture of our good buddy Tony!

Let's play the caption game again. What do you think Renato was saying to his brother in this picture??

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I know we all love a good "named" workout. Fran, Nancy, Diane....they're amazing workouts, and great tests of our mental and physical strength. In my experience, we need to fear the workouts that are...Dun dun DUUUUN! ....without names. Occasionally these nameless workouts are churned out by headquarters, some come from other affiliates, and some come from our very own master of programming, Bill. Even worse than any of the aforementioned sources are the workouts that WE DON'T REMEMBER WHERE THEY CAME FROM.

Last night's workout was a repeat from back in November, but we have no idea where it came from. I just looked in my workout log, and I wrote all kinds of happy little notes next to this workout. There's a smiley face, and I even wrote hearts instead of dotting my "i's"...clearly I was dillusional....

5 rounds for time:
30 double-unders
15 KB swings (24/16kg)
9 pull-ups

I wish I had the camera with me (it's at home ok? get off my back!) so that I could post a picture of Tony. He was the wettest I have ever seen anyone during a workout. He wasn't glistening, he wasn't sweating....this was something far, far wetter than that! We love ya Tony. It was HOT last night. 

Ladies, you KNOW you rocked the pants off this workout! Barbie finally got her double-unders, so she wasn't part of the tuck-jumps club. Let that be your motivation to become VERY intimate with the jump rope during your warmup ladies! GET THOSE DOUBLE UNDERS! I know tuck jumps suck the white off rice...

GUESS WHO'S BACK?! MATT W.!!!!!

ok, it's an old picture of him, but he REALLY IS BACK!

 

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I hate to stop the smack talk train, because it sure is fun once it gets rolling...but alas. Yesterday we started with some pressing. Here was our strength work:

5-5-5-3-3-3 Press

The goal for this rep scheme would be to gradually increase in weight through all the sets. There's nothing wrong with staying put for a round, but we don't want to see people come out of the gates so aggressively that they have to drop the weight back.

There were a lot of PR's yesterday! See you guys? You ARE getting stronger. Nicole, great job getting up that last set of three! We are so glad to have you at the Fort!

The Metcon was:

3 rounds for time of:
8 deadlifts (135/90kg)
400m run

You definitely needed to eat your Wheaties before going at this workout as prescribed. Well not your Wheaties...but your paleo version of Wheaties...whatever that might be.

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Due to the level of interest in representing CrossFit Fire at the Affiliate Cup Challenge, we will be hosting tryouts this weekend. The ladies will go head to head on Saturday morning while the men will duke it out on Monday morning. All challengers will participate in 3 WODs on the given day. In between WODs, everyone will be free to do what they want. The Fort will be open though and we will have the grill out. Bring food and drinks of your choice and come cheer your friends on! This is a truly exciting moment for all of us.

"The Ladies"

• Who: Brittany, Jennie, Stacy
• When: Saturday, May 23rd, 7:30am, 10:00am, 12:00pm

"The Men"

• Who: Boyd, Clark, GAH!, Matt L., Pete
• When: Monday, May 25th, 8:00am, 10:00am, 12:00pm

"The WODs"

1. Three rounds for time of:

• 500m Row
• 21 Burpees
• 400m Run

2. One round for time of:

• 10 Clean & Jerks (60/40)
• 1 Sled Drag (20/15)
• 8 Clean & Jerks
• 1 Sled Drag
• 6 Clean & Jerks
• 1 Sled Drag
• 4 Clean & Jerks
• 1 Sled Drag
• 2 Clean & Jerks
• 1 Sled Drag

3. One round for time of:

• 50 Double-unders
• 21-15-9 reps of:
  • Overhead Squats (40/30)
  • Box Jumps (24")
  • Pull-ups
• 50 Double-unders

Additional Notes

• The order of the WODs will be drawn at random on the day of the tryout.
• Points of performance for each movement will be covered prior to the tryouts.
• Every athlete will be assigned a judge during the WODs.
• The second and third WODs will utilize a staggered start based on previous WODs performance.

Holiday Weekend Class Schedule

• Saturday - 8:00am (Ramp Up), 9:00am ("Team Saturday"), 10:00am (Free Intro)
• Monday - Holiday Hours - 9:00am class only

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For those of us out there who may or may not have reeeeally sore legs, getting out of bed yesterday was a challenge. Pete, I’m sure you’re feeling the same thing I am in the leg area. Ouch. They like to beat us up at the CrossFit Level 1 certifications just to make sure we’re worthy. (j/k)

When I walked into the Fort yesterday and saw the WOD I groaned a little and said, “But Bill, my legs are incredibly sore.” His comment: “This’ll help.” WHAT IS THAT SUPPOSED TO MEAN?! Does it mean that he thinks it’ll help make me less sore? Is his comment riddled with sarcasm, and he actually knows it’s going to make my legs MORE sore?! GAH!

The WOD was:

3 round for time
10 chest to bar pull-ups
10 front squats (75/50kg)
10 burpees

Does this look familiar to anyone? If you’ve been paying attention to the CrossFit Games Qualifiers, you’ll recognize this WOD from this weekend’s festivities. It was workout 2 in the Rocky Mountain Regional Qualifiers. I believe the top male time was around 3:12, and the top female time was around 5:33. I’ll have you guys know that Stacy did this WOD as prescribed yesterday! Had she been at the Rocky Mountain Regional Qualifier, she would have been in the top half of all women performing this WOD. Nice work girlfriend!

The time is quickly approaching for the affiliate team tryouts. If you are interested in trying out please write your name on the white board at the Fort. So far we have 2 ladies, and 5 men interested in gutting it out in the desert.

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Ramp Up

Our next Ramp Up session begins tomorrow at 4:00pm! We still have space available so tell your friends and family to come join the fun! This will be our last Ramp Up session until mid-June or later because of our wedding/honeymoon. Remember, ALL new members MUST successfully complete a Ramp Up session before they can jump into our regularly scheduled classes.

Affiliate Cup Tryouts

Everyone interested in trying out for our Affiliate Cup Team needs to comment to this post, add their name to the whiteboard at the Fort, or contact Bill directly by the end of the day on Wednesday, May 20th. If we don't have enough people to warrant a tryout, we will take the 6 people currently interested and go for it. As of right now, I have gotten a final commitment from Matt L., Pete, Clark, Garth, Stacy, and Jennie. Everyone else needs to let me know if they are interested.

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We had 15 people turn out for our Team Saturday Challenge this past weekend. The workout called for teams of 3 and consisted of 4 rounds of:

• 500m Row (person 1)
• 500m Row (person 2)
• 500m Row (person 3)

All 5 teams kept it relatively close, but in the end, Superman (a.k.a. Garth) simply could not be denied. He kept all 4 of his rows sub 1:40 while Jeff and Todd did some serious rowing of their own. After claiming the championship belt yet again, Superman was quick to grab his teammates and instruct them on their victory pose. Congrats gentlemen! 

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