So I wish I could tell you about all the amazing PR's from yesterday, because it was single rep max day for the Push Jerk. Want to know why I CAN'T tell you who set new PR's? Because I'm dumb and forgot to take a picture of the whiteboard. There are two things about yesterday that I know for sure:

1. Stacy set a new PR, and jerked 70kg's!

2. I tried to jerk as much as Stacy and hit myself in the chin with 70kg's.

Oops. Sorry guys. How about this...if you set a new single rep max yesterday post to the comments, and we'll all give you a big internet high-five. Sound like a good plan?

We had some visitors yesterday morning. Kathy Slowinski and Jessica Hellyer stopped in for a visit! For those of you who don't remember, Kathy placed first at our sectionals (because she's a super star), and Jessica qualified at Regionals for the Games! Needless to say, it was a pleasure having them join us for a WOD.

The WOD was ring dips and pull-ups, and it left everyone feeling the burn. When I saw the evening classes finishing their workout, they all looked like they had some SEXY arms and shoulders!

I wish all of you could have the opportunity to see what we coaches see every day. With the help of our spiffy new camera, I have been trying to capture through the lens what I see every day....what makes my job the best job in the world. Here is one of my new favorite pictures:

Know what I see? Well, yes, Zach has his shirt off, but that's not the POINT! FOCUS! I see two people with completely different levels of conditioning giving it 100% of everything THEY  HAVE. Dad is more than twice as old as Zach, and yet there they are working out together. Isn't that a beautiful thing?

Ok, so there's NO PUDDING at the Fort....but there is Ed. Think you're too old for CrossFit? Think again. Think it's too late to get into the best shape of your life? You're absolutely wrong. Our buddy Ed is a dazzling 54 years old, and he has never looked or felt better in his whole life. Head to the public pool, and I challenge you to find anyone half his age that looks as good. (Your CrossFit friends don't count)

What we do at the Fort isn't just for 20-somethings who are ex collegiate athletes. It's really for everyone. EVERYONE. Got bad ankles? So does Ed. Any reason you give for why you can't do CrossFit is only to satisfy your own feelings of guilt. The workouts are infinitely scalable, and you will only be working at your desired level of intensity. I could take any workout on any given day and scale it for an ex olympic athlete, or a little old lady. I promise, it's true.

So what are you waiting for? What is it going to take to get you into the Fort to give this whole "CrossFit" thing a shot? Are you waiting for famous people to proclaim loudly on a magazine cover that this is how they went from a size 12 to a size 4? There's no need. I've already done that. I'm not famous, but I totally wouldn't lie to you. If you REALLY need a celebrity endorsement, how about this: Madonna does CrossFit.

Now really....what are YOU waiting for?

Know what happens when Bill gets new toys? We use them on Team Saturday!

Thank you to everyone who joined us for this fun and amazing workout!

In teams of 3 row 3,000m's
AMRAP
10 ball slams (30/20)
10 box jumps (24/20")

Each team member has to row twice, and may not row back to back. Only one person can work on the AMRAP at a time, and you must complete a full round before rotating. Your final score will be the number of seconds it takes your team to row the 3,000 meters, minus the number of rounds you get in the AMRAP part.

Make sense?

Tommy Mo, Season and Mark M. were our champions! They crushed the row, and got 19 full rounds! I can't imagine anything more amazing than winning Team Saturday on your birthday, except doing it in your new Lululemon shorts. Happy Birthday Season!

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

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?

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.

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