Yesterday brought us another AMAZING workout. The skill work was a bunch of snatch progressions, which I know we all need help with. We spent a good portion of the class working the snatch, and everyone agrees that we have GOT to do this more often! Sigh...I LOVE the oly lifts!

The workout was AMRAP in 10:00 of:

5 Clean & Jerks (from the floor with a full squat y'all 70/50kg)
10 box jumps (24")

We had some confusion, so our graveyard gang ended up doing power cleans. They got through a million rounds though, so I'm sure you had just as much fun with this as our evening classes did.

Know who my hero is? THIS LADY:

She's a tiny whisp of a woman who came to us many months ago as a timid creature. Last night she unleashed her inner weight lifter. She had this AMAZING victory cry with every one of her ass-to-ankles squats. Kelly never sacrafices her range of motion just to finish an extra round. Keep up the good work Kelly!

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Ok seriously? What is up with the workout we did yesterday? I spent a good portion of the workout trying not to throw up. I know Brian's with me on this one...

Run 400m
50 pull-ups
100 push-ups
150 squats
Run 400m

I partitioned the middle of the workout as if it was 10 rounds of Cindy. By round 6 I was on my knees with Bill cheering at me to keep going. I couldn't speak, so I just made the gesture that says, "I'm about to vomit all over the place". That seemed to keep him off my back for about 20 seconds. There's a little part of me that wonders if he gets excited when people workout till the point of vomiting.

As Tucker would say, I bought a ticket for the puke train, destination grand puke station. Fortunately I got off a stop early in the little town of "highly nauseous"...population: Jennie. (Well, and Brian too) I stopped twice on the last run because I thought the main event was imminent, but alas....I stayed strong. I finished limping and nauseous. I.LOVE.THIS.SHIT.

The ladies class did absolutely amazing, and none of them even felt sick! Leslie has been the most determined that I've ever seen her. I decided some time last week that I needed to start making her use heavier weights, and push her to her limits. I had NO CLUE just how well she would do! Leslie got through all 50 pull-ups on the blue band even though she kept eye-balling the green band...it was just dangling there...mocking her with every pull. Way to stay strong girlfriend!

Did I mention that Clark did 100 double unders in a minute? Yeah, it's Tom Cruise Crazy.

 

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What is it about the rower that makes other things ridiculously difficult? The rower has magical powers that seem to suck the strength right out of me! The workout yesterday started with front squats – we did 4 sets of 10. After the strength work, we moved on to this:

1 round for time of:
1,000 meter row
15 power cleans (90/60kg)
30 burpee pull-ups

No, your eyes aren’t deceiving you; it’s really only one round for time. For most of us, these power clean numbers are really high. 90/60kg is HEAVY, and we all know it. Yet, we all set our sights high and tried our best. NOW ENTERS THE ROWER. Most everyone got off the rower, stumbled down stairs, and immediately found they had been drained of their ability to power clean large amounts of weight. What’s with that!?

Great job to everyone! Garth finally got himself on the record board for the 1,000 meter row, and he didn’t even wear a singlet to do it! Congrats to everyone on finishing this really hard workout!

Reminders:

1. The next ramp up session is set to begin Monday, May 18th. A minimum of 4 participants must be registered by Sunday evening or the class will be delayed.
2. We still need volunteers for judging our Affiliate Cup Tryouts on Saturday, May 23rd and Monday, May 25th. Please contact Bill or Jennie ASAP if interested. We will schedule time to go over the movements to ensure judging accuracy.

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The next ramp up session is set to begin Monday, May 18th.

Our ramp up classes are designed to get new comers acclimated to the movements we use at the Fort. The program goes for two weeks, and classes are held Monday and Wednesday evenings from 7 – 8PM, and Saturday morning from 8-9AM. You must attend all 6 sessions to “graduate” from ramp up and start attending regular classes. If you have scheduling conflicts, let us know immediately so we can try to arrange an alternate time to meet.

We require a minimum of 4 participants for these classes and cap them at 8, and I know we already have a few people interested. Sign up immediately by paying in our online store if you are interested! These fill up fast!

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The workout yesterday was a spin-off of the dead lift burpee workout from the 2008 CrossFit Games. We added 20 sit-ups to each round, and set the target times a little higher. The workout was:

5 rounds for time:
5 deadlifts (125/85kg)
10 burpees
20 sit-ups

Try and finish in under 9:00.

This is one of those workouts that start out really fast, and you sloooowly lose speed as you go. Where once you were flying through the dead lifts with the greatest of ease, by round 3 you’re barely getting the bar off the ground! Any time you throw burpees in with dead lifts, your hamstrings are in for a real treat! I was able to jump in with the 6PM class, and this was a fantastic workout. Bill kept shouting at us to “keep moving! Don’t rest until you’re done!” It’s a good thing my legs kept cooperating…I thought they were going to get scolded by Bill!

It’s amazing how much stronger everyone’s getting! Everyone challenged themselves to a higher weight, and did a great job. Poor Amy has been sick for a week, and we threw this at her. She handled it like a true champ!

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What an amazing turnout we had for Team Saturday! There were 24 brave souls who showed up to compete for the championship belt. It was Erika, Jessica, Todd, Beth, Gyles and Ryan's first Team Saturday...hope you guys enjoyed it! We can be a little intense on Saturday, but we always have a good time!

The workout involved copious amounts of math. There was a line at the wall calculator for about 15 minutes before we could get started. Here's what the workout entailed:

(teams of 2) Take the combined weight of both team members, and divide by 2.2 so we're working in kilos. Now multiply that number by 50. This will be the cumulative amount of weight the two of you have to get from the ground to overhead. You can either use light weights and do a lot of reps, or go heavier and do less reps. The cumulative weight you need to get overhead divided by the weight you're using on your barbell will be the number of reps the two of you need to complete. (my brain hurts) 

Some other fun rules about the workout: The barbell can NEVER rest on the ground, and before your team mate can take a turn with the barbell they have to do a 100m sled drag.

OUCH. Even though this was a tough workout, almost eveyone finished in under 35 minutes, which is what we typically strive for on Team Saturday. Some teams had to scale back their weight on the fly, but hey, we can all be a little over zealous at times, right?. Pete's strategy seems to have worked well for him. He picked the SMALLEST partner, used a light weight, and he and Stacy are our new champions!

 

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We sure are getting our share of long metcons the second half of this week! Yesterday's workout was another doozey. It was just as fun as Thursday's workout!

5 rounds for time
30 press (40/30kg)
20 SDHP (40/30kg)
10 box jumps (24")
200m run

I walked into the 5:00PM workout and wondered "who's the new guy?" Turns out it was Brian...I just didn't recognize him with his new haircut. The one-size-too-small tshirt and short shorts didn't help with the recognition either. Dude, you're looking BEEFY. I don't even have to ask if you've been following the nutrition plan that Bill spelled out for you...it's quite obvious that you are!

Brittany was the only one here for the 7PM class, so I jumped in and did the workout with her. Let me tell you guys something about Brittany...she is FAST. I almost ran her down on the 5th run...I saw her turn and look over her shoulder, but she was a full 50 meters ahead of me. Her super fast legs and steely determination were too much, and she totally handed me an ass whooping on this workout! Nice work Brittany!

Has everyone met Beth and Gyles? They came through the ramp-up recently, so you should start seeing their smiling faces in classes. WELCOME!

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