The Perfect Amount of Running

9/16/2014
Strength
4 sets of:
4-6 Back Squats
3:00 Rest

WOD
In teams of 2, complete 10:00 AMRAP of:
10 Burpees
100m Run
*one partner working at a time
*alternate complete rounds

Ah...100m sprints. It's the perfect amount of running! I know there are plenty of you who would disagree, but what's not to love about 100m sprints?? Just before it starts to get sucky, it's over! You guys are going to have fun with this one - and make sure you partner with somebody who has NEVER been your partner before. It'll make it double the fun.

There are new events popping up on the calendar all the time! Why, just last night I added our annual Halloween Party! Saturday, October 25th we will be having an Oktoberfest theme party! Save the date, and get your Lederhosen ready!

Our old Friend Came for a Visit!

9/15/2014
Strength
4 sets of:
5 Press
1:30 Rest
10 Toes to Bar
1:30 Rest

WOD
“Fran”
21-15-9 of:
Thrusters (43/30)
Pull-ups

It's a good, good day! Our old friend, Fran, has come for a visit! Fran is a named workout that CrossFit headquarters came up with a million years ago. Just about anyone you meet who does CrossFit will know their "Fran" time. If this is your first time going through this workout, be prepared for a surprise! It's a short workout that is intended to be done fast and get you breathing hard. Make sure you scale appropriately, and get prepared to learn what "Fran cough" is!

Reminder - This Saturday is the Paleo Breakfast! I'll be hanging a sign up sheet in the lobby - make sure you sign up to bring something, and get ready for a fun morning!

Take them for a walk

9/12/2014
Strength
6 TGUs - each arm
*use heaviest weight from last week

WOD
Part 1
1600m Barbell Carry w/ Partner (½ BW)
*only one partner carrying barbell at a time
*switch as often or little as you wish
*barbell must be carried on back and may not touch ground
Part 2
5 Rounds of:
2 Wall Climbs
20 Double-unders
*10 Star Jumps if you don’t have Double-unders

There's a whole lotta fun in store with this workout! First of all, who doesn't love the confused stares from passing motorists and neighbors when we take the barbells out for a walk? It's kind of amazing.

And then there's star jumps. You'll see Drew doing a star jump in this picture. Look at that enthusiasm! I'm glad to see these as the substitution for double unders. Not quite as awful as having to do burpees....but it'll do. :-)

Hey…nice RACK

9/10/2014
Strength
Part 1
15:00 EMOM of:
1 Power Clean
Part 2
8:00 EMOM of:
1 Power Clean
1 Front Rack Lunge - each leg
1 Shoulder to Overhead
1 Power Clean
1 Front Rack Lunge - each leg
1 Shoulder to Overhead

At the Fort if someone tells you, "nice rack", you should feel especially good about yourself. Your "rack" refers to the position in which you hold the bar like Garth in this picture. And having a good rack isn't just nice to look at, it's also very functional.

A solid rack position requires flexibility in all kinds of bits and pieces. All the way from your arm pits to your finger tips, you'll need to be nice and bendy. See how the bar is resting on the meaty bits of Garth's shoulders? It isn't hanging out in outer space, it has a little barbell home. Notice the angle in his wrists? That's where the wrist flexibility comes in. To compensate for a lack of wrist flexibility, you can also release your grip slightly so the bar rolls to the tips of your fingers.

So here's an easy way to remember how to have a nice rack:

  1. Bring your shoulders to the bar
  2. Loosen your grip
  3. Drive your elbows nice and high
  4. Keep the bar close to your throat

Beach WOD Beach BOD

9/9/2014
Strength
8:00 EMOM of:
1-5 Ring Dips
or
Upper Body Press Progression Level

WOD
8 Rounds of:
5 UB Press
5 Burpees
1:00 Rest

If you missed the Adventure WOD-a-QUE on Saturday, you missed a little of THIS! We did partner hop burpees, slam ball tosses and sprints, all on the sandy shores of Fish Lake Beach. I have to thank everyone who showed up and got down and dirty in the sand with us - it sure was a great time! I laughed a little when Amber sheepishly looked at the water and asked, "we don't have to get wet, do we?". Nope. No swimming. THIS TIME! Muwahahaha!

It was great to meet your families! You guys have some cute kids! Hope to see all of you at the Paleo Breakfast on 9/20!

Old RTL

9/4/2014
Strength
Off

WOD
Part 1
In teams of 2, complete 4 sets each of:
400m Row
Rest while Partner Rows
Part 2
In teams of 2, complete 12 sets each of:
:30 AirDyne
:30 Rest

Throwback Thursday! Most of you won't remember what RTL was like when he first started, but here's a snapshot. This was from September of 2010, so I don't even think he had his nickname yet. Actually, I think we called him "Ryan the Turtle" at first. See that skinny guy in the red shorts? That was him. Ryan is one of those blessed people who has always had trouble keeping weight on. When he found CrossFit Fire, he was looking to put on lean muscle mass. And if you've seen Ryan lately, you'll know what a great job he has done!

Don't let the AirDyne fool you. It's quite possibly the most effective cardio tool ever. EVER. This is going to be a GREAT workout!

Saturday is the adventure wod and BBQ! Make sure you're there!!1

Danger is lurking

9/3/2014
Strength
Part 1
12:00 EMOM of:
1 Power Clean
Part 2
3 sets of:
5 Back Squats
3:00 Rest
Part 3
8:00 EMOM of:
1 Power Clean
1 Front Rack Lunge - each leg
1 Shoulder to Overhead

DANGER! Well, at least for the ladies. Do you see how Kinsy has her hair totally tied up in a super snazzy bun? That's because she is being the most super supreme safe lifter of all time. I know it sounds silly, but ladies, it's super important to keep your hair properly contained when we are back squatting. You see, if you lose control and need to dump your bar, your pony tail could get wrapped around it as it tries to slide off your back. Yeah. It's true. I've seen it happen. So be safe and keep your hair high and tight!

Schedule reminder! This Saturday we will not be having our regular power hour and team Saturday. Instead (so excited) we will be having our 3rd annual Outdoor Adventure WOD-a-QUE! The event will be held at Fish Lake Beach this year. There is no entry fee for the workout, but you will have to pay $6 to get into the beach. Trust me....it'll be WELL worth it! Workout details will be announced later this week!