5/24/13

OH SNAP! Did somebody say Nancy!? This little workout is probably the bestest/worstest WOD you'll ever come across. It's just long enough to feel REALLY long, but just short enough that you can really, REALLY push yourself. If you're a good runner, then I know you're dancing for joy. Perhaps you're not a terriffic runner, but instead you're a BEAST at overhead squats. Don't worry - this workout leaves the door open for ANYBODY to step in and rock an amazing score!

One of my favorite stories from the Fort involves Garth doing this WOD. He blasts through his third set of squats and triumphantly yells TIME and collapses to the floor. I took my time wandering over to him because I didn't quite know how to break the news...that Nancy was 5 rounds, not 3!! You should have seen the look on his poor face. He had NOTHING left in the tank, and went with the "G scale" option that day.

Lookin' good Garth...lookin' good!

5/23/13

WOD
4 rounds of
10 box jumps w/step down (30/24")
10 shoulder to overhead (60/45kg)
10 pull-ups

From the looks of things, the WODFather wants you to jump a little higher than usual for today's WOD. As you can see, men are jumping onto a 30" box, while the ladies are stepping it up to a 24". With the addition of the step down requirement, this should help keep things at a nice SAFE slow pace. Let me be really clear - there is to be NO shin bashings at the Fort today! You should only jump as high as you feel comfortable. You can always add a bumper plate to the top of a box to make a baby jump instead of a huge commando leap. Be careful, my friends. May the box jump force be with you.

5/22/13

Does this look familiar? I betcha it does! That's because we did this little beauty last week as well. The WODFather is cycling us through an endurance period, and nothing is being left out - including strength. This strength/WOD, as you know, is all about strength endurance. The weights start out light-ish, considering they're your 6 rep max numbers, but that weight gets heavy somewhere around the 11:00 mark.

Reminder guys - Saturday is Brady's birthday party. The invitation is on the events board at the Fort if you'd like to join us!

Also - if you're participating in the Skinny Jeans Dreams challenge, make sure you get your week 3 weight recorded at some point! This is the tough part guys...hang in there and push through the cravings!

5/21/13

WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (35/25kg)
Sit-ups

Oh man, if you like snatching, then today is like going to Snatch Disney Land! Or Snatch Great America! We are starting with some 2 position snatch strength, and then going through a fast little WOD. I heard we had people in the morning classes finishing this under 4:00!! Let's see if the evening classes can find their snatch-a-potomus and beat the GYG's times!

If you haven't seen the invitation hanging at the Fort, Brady's 2nd birthday party is this Saturday at 3PM at our house. All our CrossForters and their families are welcome! We'll be cooking some pulled pork and relaxing on the deck, so feel free to stop by whenever!

Also - we have had a few more people jump in on the Skinny Jeans Dreams Challenge this week! Remember, you can start this challenge at ANY TIME! Jump in whenever you're ready!

So in honor of Michael Murphy and Isaiah's brother we will be doing "Murph"

While wearing a 20 lb vest:

1 Mile run to start
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run to finish

* Pull-ups, push-ups and squats can be broken up in any way.

I have to apologize for the short notice and the short post but I'm writing this while I'm on the road to Virginia for another class.

With all WOD's there will be many scaling options available for those that don't think they can do the WOD as prescribed. You can do a half Murph or the WOD can be custom tailored for each individual. This event is free and open to all (non-Crossfiters are more than welcome to attend), if you are a Crossfit Fire member please sign up for this event and if you are not a member just show up. If you wanted to register and donate for the Official Memorial Day Murph event please visit their site ($35.00 t-shirt included). This Hero WOD will be held on Sunday the 26th at 11:00 am. Come out and help me celebrate the life of Michael Murphy and show our support to Isaiah's brother.

Here's what you've all been waiting for - the results!

Men:
1st  - Clark Dendinger
2nd  - Kelly "Mad Dog" Madigan
3rd - Mike Chalmers

Ladies:
1st -  Sammi Miller
2nd - Jamie Michelau
3rd - Sarah Artz

Kids:
1st - Ethan
2nd - Aiden
3rd - Xavier

A complete set of results can be found here. Thank you to everyone for coming out and participating, spectating and volunteering! We sure had another great time!

5/16/13

WOD:
7:00 AMRAP
3 burpees
6 toes to bar
9 kettlebell swings (24/16kg)

If you're scratching your head at the strength work, don't worry. This isn't something we do all that often. 1-1/4 squats are a great way to train strength at the bottom of your squat. This transfers over nicely to the receiving position for the clean, as well as your upward driving force in your squats. The idea is that you'll squat to the bottom, recover to just above parallel, and then descend back down to the bottom, and come all the way up. If you haven't guessed yet, you're going to need a little bit of ass awareness in order to do these. (Too bad there isn't a butt depth finder, eh?) Yes, these are tough - which is why the weight should be light.

If your legs are crying after all the hard work they've put in this week, definitely find yourself a foam roller at the Fort. Roll back and forth and most importantly, left to right, over all your sore bits. It's more of a smooshing motion than a back and forth motion.