prescription lexapro

Breaking her in

12/1/2014
Strength
4 sets of:
6-8 Deadlifts
3:00 Rest

WOD
“Jackie”
1 Round of:
1000m Row
50 Thrusters (20/15)
30 Pull-ups

Ladies and Gents....it's time for our first named WOD in our new Fortress! The last time we did Jackie was back in November of 2012. And for those of you who know the Fort, you know that our version of Jackie usually included an extra credit flight of stairs! I'm expecting everyone to PR now that we don't have those pesky stairs to deal with. :-)

And yes, you're reading that right! The weight for the thrusters is an empty mens or empty women's barbell. Don't be fooled. This workout is TOUGH. My recommendation is that you don't empty your tank on the rower. The rower is notoriously difficult to recover from, and you have a LONG workout to get through.

And on another more different note - please please don't drop any of the unloaded bars during this WOD. I know that thruster number 50 will feel like it deserves and end zone dance, but please be gentle. Set the bar down before doing your celebration moves. :-)

Bring your Kids!

There's some super excellent news for this coming week! Starting Monday, December 1st, we will have our

bactrim ds

child care room staffed at 9AM, Monday through Friday! WOO HOO!

It's not that you don't love getting to solve sharing disputes through the big glass window...because you DO love that....we just thought it would be better to have someone in there who could help keep your kids happy, and you focused on your workout!

Child care costs $7, and $5 for additional siblings. The room will be staffed by our very own Gina Sagel, who has years of daycare experience. Your kids will be in good hands with her!

Also, starting Monday, the playroom will only be available during staffed hours. We would like to also offer an evening class time with childcare, but we need some feedback first. If you are interested in evening childcare, please complete our survey so we know which days/times work best for you!

Schedule Update – No Class This Saturday

Hey Kids! Just wanted to make sure everyone knows there will be no class this Saturday, November 22nd. We are hosting the CrossFit Kettlebell Trainer Course at the Fortress.

There are still spots available in the certification if anyone is interested in attending! We hosted this Certification back in 2008 or 2009, and it was a great learning tool. I've used the knowledge from the course over and over again!

 

Rest while your Partners Work

11/12/2014
Strength
5 sets of:
4-6 Back Squats @ 30X1
3:00 Rest

WOD
In teams of 3, complete 5 Rounds each of:
5 Thrusters (70/50)
10 KB Swings (32/24)
20 Double-unders

I know, I know....it seems wrong to rest while your partners work so hard...but it's just the way this workout goes. With a workout like this, the idea is to attack each round fast and furious - that's why there's so much rest built in!

As you've seen, the Fortress is finally starting to feel more like home. Thanks to some incredibly long days and nights from volunteers, we are almost settled in. There are few projects to finish up, but then the "construction zone" feeling will disappear and we can be at WOD peace in our new home!

Hopefully you are all planning on attending this Sunday's meatzza fest?? Eh? It should be a ton of fun - it always is! Thanks to Mark and Trish for offering to host this event again!

Untangle those ropes!

11/7/2014
Strength
Off

WOD
4 sets of:
w/ a 5:00 clock:
500m Row
400m Run
Double-unders
5:00 Rest

If I'm being honest here, I think the WODFather only programmed double unders so that he wouldn't have to be the one to untangle the jump ropes. Somehow in the move, we ended up with 50 jump ropes knotted together like the worst wad of Christmas Lights you've ever seen! And as the old saying goes, you can tell a lot about a person by how they handle untangling Christmas lights!

The flooring is almost completed, so in the next day or two you'll see the pull-up rigs become fully operational! We need to get those puppies bolted to the floor. We are SO CLOSE! I know things feel a little unorganized at the moment. I saw the look on Dolores's face last night when she was wondering where to find her book.....Thank you all so much for your patience. Oh, and I promise we'll hang mirrors in the bathroom too. :-)

This one comes with running too…

11/5/2014
Strength
4 sets of:
4-6 Bent-over Rows @ 3111
:30 Rest
6 Side-lying Windmills - each side
:30 Rest

WOD
10:00 AMRAP of:
5 DB Renegade Rows - each arm
10 steps DB Walking Lunges - each leg
200m Run

Hellz Yeah! The flooring arrived this morning! It's slow going because of all the equipment stacked around, but the flooring is starting to take shape. Pretty soon, it's going to look like a real gym!

I bet you guys thought this new Fortress didn't come with any running, didn't you? Well, don't you worry....there'll be plenty of running here! The good news is that we no longer need to run with our flashlight/rape whistles, because the streets are well lit, and there is even a sidewalk. Safety RULES!

Does everyone have the Meatzza Fest on their calendars? This is by far the tastiest event of the year!

No Floor, No Problem!

11/4/2014
Strength
Clean & Jerk: 15:00 to establish 1RM

WOD
5 Rounds of:
5 Shoulder to Overhead (60/45)
10 Sit-ups
20 Double-unders

In what can only be described as the WORST luck ever, the truck delivering our flooring BROKE DOWN in Crystal Lake today. We have been told that it will be delivered Tuesday morning! If anyone has some free time and would like to come help put down our magic WOD carpet, we'd love the help!

So we're back in full swing with classes at the Fortress, despite not having our floor. I'm sure you all noticed the two pull-up rigs that we put together - we'll have full use of them shortly! Thank you to everyone who has helped us SO MUCH with this move. You guys are the best!