So you wanna lift that heavy ass weight, eh?  So you wanna get big, eh? So you wanna... run a 5k in under 20 minutes too?!?!?! News flash, Gordon - it's not gonna happen. CrossFit Fire is all about general physical preparedness but not so much about having your Paleo cake and eating it too.

Working your ass off at CrossFit Fire is tough work and it'll make you tough as nails but that is not all you need to make the "big gains". There are other factors such as snuggling up to your favorite teddy bear and playing little-spoon for over eight hours each night; dialing in your nutrition and excluding Paleo stowaways such as nut brownies and tequila (either with Agave); and of course there is your body's maintenance. Maintenance can include 3 visits a week to Heather, your chiropractor or a more budget friendly option which takes place in your home or office and which Kstar has kindly made 365 days worth of "WODs" for you.

All three of those factors directly affect your CrossFit Fire training. For most, it adversely affects training because of all the crazy sh!t life throws our way and the conveniences of corporate food giants such as Mickey Deez, Kraft Foods, Culvers, Taco Bell and other food junkie hang-outs. Earning a healthy life-style; 350lb back squats; sub-9:00 Helen or 120kg C&Js does not just happen by coming to the Fort 3 times a week and bolting after the last bumper plate is put away. All of those things and more happen when a person can combine the 3 factors I mentioned WITH getting to the Fort and attacking (in classic Fort style obviously) whatever heinous workload the WodFather publishes on our "love to hate" whiteboard.

In short, before you go and try to figure out why you haven't PR'd in over 2 weeks (which is a ridiculous but common expectation and we'll save that for another blog post) start by figuring out where else in your life you can tighten up, be more consistent or change. Do all of this BEFORE you make change at the barbell or the dumbell or the kettlebell or any of your favorite WOD tools for that matter. Make sure that you have clear and concise goals written somewhere (preferably in your WOD book) so that you can reference them and ask a CrossFit Fire Coach how any one of us can help you reach those goals.

At the Fort, you are exposed to world class programming. Programming that will make you lift your kids higher than ever before, run down dirt-bags faster than ever before, and even perform awesomer bar stunts for your friends than ever before.

I promise.