What does the Fox say?

2/5/14
Strength
Part 1
Build to a heavy Power Snatch
Part 2
Every :30 for 10 sets:
1 Power Snatch (70-75% of part 1)
Part 3
Overhead squat - build to a 10RM

WOD
Off

Oh snap! A triple strength day! Snatches followed by more snatches followed by overhead squats? BOOM SAUCE. Overhead squats are sneaky little suckers, but there's a few things you can do to help. First and foremost, make sure you get to the Fort early. Then find yourself a handsome lacrosse ball. You'll want to work the lacrosse ball around the inside arc of your shoulder blade. Lay flat on the floor, and get that ball into all the hurty parts. Work your arm through all ranges of motion while you have the ball jammed into your shoulder blade. It's going to feel less than awesome. (that means it's working) You see, our muscles are supposed to glide across each other in a beautiful fluid ballet, but occasionally stuff gets a little sticky. By getting the lacrosse ball in there, you'll be breaking up some of the sticky parts and simultaneously improving your mobility. It's like a $3 massage therapist breaking up all the knots! Spend 2-4 minutes on each shoulder blade, working the ball up and down an inch at a time.

The other thing that will help, especially with big sets of 10, is to tape your wrists. Nothing crazy, just wrap a piece of athletic tape 1-1/2 times around each wrist just below where your hand bends. This will give you a little bit of artificial wrist strength, and it will lessen that uncomfortable feeling in your wrists.

Hello Hammies

2/4/14
strength
Off

WOD
15-12-9
Deadlifts
Burpees
15:00 rest
1 round of
500m row
20 jumping goblet squats

It's not that I don't LOVE pictures of BofA. He's cute. He's a snappy dresser. It's just...I'd like to add a little more variety to the blog. Do you think you guys could help me out with a few new pictures? Don't be shy either. It's not like the old days of developing film and throwing away crappy pictures.....this shit's digital, yo. Get snapping!

I want to give a big shout out to Kalah. Since her first week at the Fort, she has had her beastmode activated. I'm pretty sure she took the top spot on our record board for floor pressing at her 2nd class. Well last week when we did back squats, she squatted 103kg's with AMAZING depth and great form! It's always exciting to see ladies breaking the 100kg mark for anything. MAD PROPS to Kalah! Can't wait to see where you'll be at this time next year!

Adios, January

1/31/14
Strength
4 sets of:
5 tng snatches
:90 rest

WOD
1 round of
50 back squats
50 sit-ups
50 back squats
50 superman rocks
50 back squats

Beginners:
4 rounds of
500m row
15 wall ball shots
15 kettlebell swings

Is anyone else glad January is over? I kind of feel like giving it a big middle finger. It's been kind of rough on us. Freezing cold, snow, more freezing cold. I'm total over you, January. Bring on February!

Our Friday workout has an option for our beginners. Know why? Because beginners shouldn't be doing 150 ANYTHING, especially squats. We want to see everyone have ridiculous success. Not just regular success...RIDICULOUS. Nothing is more discouraging as a beginner than to be so sore you can't function. And truth be told, your body just has different needs when you're new to CrossFit. The idea is to get you moving, get you stronger, and gradually introduce things like hundreds of back squats. :-) When you learn to train smart, you can train safe. (that's my CrossFit public service announcement of the day)

All Squats, All Glory

1/30/14
Strength
Front Squats
5-3-1

WOD
Part 1:
3 rounds of
:90 power cleans (85% of 1RM)
:90 rest
1:00 C2B pull-ups
:90 rest

Part 2:
1000m Row

Ah, the old 5-3-1 rep scheme. I love that the WODFather brought this back into the programming. I like it for a few reasons. First and foremost, I like it because it translates over to ALL your strength work, even if 5-3-1 isn't written on the board. The 5-3-1 rep scheme is accompanied by an increase in weight, and it's a good way to get warmed up for any of our lifts that we do. Make sure you're jotting down notes about how the weights felt while you were warming up. You don't want any of the sets to be too easy, or they're not fully getting you prepared for that heavy single.

The other reason I like 5-3-1 is because a lot of people set a new one rep max. There's a special kind of energy that fills the Fort when people are PR'ing! I mean, who DOESN'T love finding out that you're more awesome-er?!

Hopefully you all have 2/15 on your calendar for the Fort anniversary party! If not.....DO IT!

She cries, I blog

1/29/14
Strength
7:00 EMOM
*Advanced 1-3 muscle-ups
*Beginners 3-5 strict pull-ups

WOD
15:00 AMRAP
3 strict HSPU
3 pistols - each leg
15 box jumps or step-ups

It has become part of my nightly routine that I attempt to put my princess to bed, but she fights it. So, while she's upstairs learning how to fall asleep (crying), I come downstairs to write my blog post. Why do you need to know this? Well, because it kind of changes things when you're blogging to the sound of a crying baby. It just makes things a little...hurried. Sigh...such is my life.

You'll notice that there is both an advanced and a beginner's option in both the WOD and the strength work. You see, we realize that not everyone should be doing the same thing. Someone who is training for CrossFit as a sport will have a much different path than someone doing CrossFit for health and longevity. So don't look at the different options and rank one of them "better" than the other. Just view them as slightly different prescriptions to help you reach your individual goal.

The word of the day is 8

1/28/14
Strength
Deadlift
Build to a heavy set of 5 tng

WOD
8 rounds of
:15 Double Unders
:15 rest
8 rounds of
:15 pull-ups
:15 rest
8 rounds of
:15 squats
:15 rest
8 rounds of
:15 hand release push-ups
:15 rest
8 rounds of
:15 sit-ups
:15 squats

Since we're on the subject of pull-ups, do you guys know how to take care of your hands? I realize when you started this whole CrossFit thing, your hands were smooth like a baby's butt. But as you start using your hands for something other than working a TV remote, you're going to develop calluses. And it's ok. They don't have to be giant turtle shells on your hands...you can keep your calluses at a manageable level. In fact, keeping your hands in good condition will prevent the dreaded torn hands. Here's a few tips for keeping your hands in good shape:

1. Use a pumice stone in the shower. Not a real stone though, buy one of the fake scrubber stones like the ones they use when you get a pedicure. At the end of each shower, give your hands about 20 swipes.

2. Don't forget to moisturize. Treat yourself to a good quality hand cream. Make sure it does more than just smell like peaches - make sure it actually moisturizes. Aveeno makes a few super good moisturizing creams.

3. Don't pick. If you find a rough spot on your hand, resist the urge to dig at it with something sharp, or do the always-flattering callous biting maneuver. While the skin is rough, you can file it away using the flat surface of a nail file.

Keep Calm and Row On

1/27/14
Strength
Overhead squat
5-3-1
w/3:00 rest

WOD
5 rounds of
10 overhead squats
15 toes 2 bar

Do you smell that? That's the sweet smell of us kicking ass at the Midwinter Meltdown!! Our rowing team took home an amazing 11 medals this past Saturday! We've had some decent showings in the past, but to bring home double digit medals? That's pretty spectacular. You guys put in a lot of hard work following the rowing programming, and you definitely showed major improvements. You made us all proud! Next time you see a member of the rowing team, make sure you give them a big hug!