2000 posts

WOW. I just opened up WordPress and it told me that I have made 2000 posts on this blog. Two thousand. I can't think of anything else in my life that I have made such a large contribution to other than this blog. The CrossFit Fire blog has been a part of my life since 2008, so it's kind of my baby. This picture was the very first image I posted to the blog, and I think it still represents our amazing Fort community.

SCARED. There's a small part of me that feels terrified about all those posts. I worry that my contribution to the internet isn't good enough. I flip back through old posts and wonder "are my words adding value to the internet?". If there's one thing the internet doesn't need, it's more useless words.

WORDS. I know they're just words on a computer screen, but I'd like to believe that somehow my words will have meaning. Will my words inspire? Will my posts reach out to someone when they need it most? Will my words resonate deeply with readers and draw them into our Fort Family? I sure hope so.

THANKS. So here it is, my 2,001st post on the Fire blog. And while I don't expect that anyone out there has read every post, I know there are people who have followed along since the beginning. With 25,000 unique visitors every month, I'd just like to say thank you to everyone for watching my baby grow and being a part of our Fort Family, even from a distance.

Extreme Weather – Extreme Results

7/2/2014
Strength
Part 1
5 sets of:
5 Back Squats @ 3221
2:00 Rest
Part 2
5 sets of:
5-7 weighted Ring Dips @ 22X1
2:00 Rest

WOD
Off

Know what I love about our group class programming? It works. It just does. You don't have to flip through magazines or scour the internet trying to find the right workout program for you....all you need to do is show up! It might seem sort of obvious, but I think I need to point something out; your body rewards you for consistency. We all know what happens if you consistently eat ice cream and don't exercise. Well the same is true of the opposite! If you consistently eat clean, healthy foods and exercise, your body will do the happy dance! You'll feel better, perform better at the gym, and ultimately, look better in a bathing suit.

Team Saturday Team Run

6/28/2014 - Team Saturday
In teams of 2 complete:
1600m Team Run
10 Rounds each of:
10 Push-ups
1 Rope Climb
1600m Team Run

If there's one truth of the universe - it's that most people who think they can't climb the rope are wrong. Over the last 6-1/2 years I have watched more people reach the top of the rope with a look of absolute shock and wonder on their faces! Will YOU be the next person to climb the rope??

LAST CALL! The running clinic is THIS WEEKEND! There's still spots left if you're interested in signing up.

Get out the toys!

6/27/2014
Strength
Part 1
5 sets of:
5 Back Squats @ 3221
2:00 Rest

Part 2

3 sets of:
8 DB Step-ups @ 2110 - each leg
1:30 Rest
10 Single-arm KB Swings - each arm
1:30 Rest

WOD
6 Rounds @ 100%:
50’ Prowler Sprint (light and fast)
:10 Rest

Know what comes with nice weather? Well, besides running....THE PROWLER!!! The WODFather wishes all the time that we had about 3 more prowlers, because they are a great training tool. The first time you ever push one you'll realize how amazing it is. Not only can it make your legs and hamstrings beg for mercy, but it's also considered a recovery movement. That's right! You're actually helping your body recover from your workouts by doing things like rowing and prowler pushes. Now, I don't recommend taking Be-Rad up on his "prowler challenge"....but it's definitely great to see these on the whiteboard!

REMINDER - This weekend is our running clinic! It's unlikely we will have another one of these over the summer...since it took us 6 and a half years to get this one on the calendar. If you're interested in learning the mechanics of running, then clear your calendar and sign up! Make it happen! Running WODs will become your new friend after learning the proper way to run.

Mentally DECIDE

6/26/2014
Strength
Off

WOD
45:00 AMRAP of:
400m Run
3 Rounds of:
2 Wall Climbs
:20 Side Plank - each side
500m Row
3 Rounds of:
10 Hollow Rocks
10 Arch Rocks
400m Run
3 Rounds of:
30 Double-unders
10 Toes to Bar

Most people will look at this workout and think "WOW does that look hard." And you know what? It kind of is. If we weren't pushing you to do things that were difficult, what in the world would you be paying us your money for? As the WODFather always says, "This isn't all-the-shit-you-like-Fit, it's CrossFit!"

Instead of being overwhelmed by a 45:00 AMRAP, I want you to mentally decide to smack this workout down and make it your bitch. I want you to pick a pace that pushes you to a point where you feel it's difficult, but doesn't push you to your red-line point. And this isn't something all of us know how to gauge....especially as a beginner.

Here's a good way to judge your pace - if you are able to have a conversation, you're not going hard enough. If you're gasping for air and grabbing your shorts, you're going too hard. You want to be right in the middle. Right in that fog of sweat and breathing hard where you're just able to grunt out a few words at a time if you need to.

Pace + Positive mental attitude = WOD is your bitch. Nuff Said.

Get it up there!

6/25/2014
Strength
5 sets of:
6-8 Weighted Ring Dips @ 22X1
2:00 Rest

WOD
6 Rounds of:
5 strict C2B Pull-ups
5 DB Push Press @ 11X3
20 steps Single-arm DB OH Walking Lunges (25/15) - switch arms at 10 reps

Plenty of you can do kipping chest to bar pull-ups, but how many of you can do them strict? No kip! I know for sure BofA can....he's an upper body pulling MACHINE. For the rest of us mere mortals though, if you can't do strict C2B pull-ups, then I encourage you to work on your other pull-up progressions.

What are the progressions? They're exactly the same progressions that we used during our 12 week pulling challenge. Step 1 - can you hold onto the bar for 30 seconds? GREAT! Step 2 - do you have a 30 second negative?....no? Well then you're working your negatives. And don't be ashamed if this isn't a skill you have mastered. So many of us learned to kip our way through pull-ups without truly developing the upper body pulling strength needed to do strict pull-ups. I'm DEFINITELY included in this list of people! Work the progressions, no matter how silly, and soon you'll be doing pull-ups but also preventing shoulder and arm injuries in the process.

TIME

TIME! It's what you call out when your workout is over. Once you have completed everything on the whiteboard, you have the satisfaction of yelling out in celebration.

Is there any greater feeling in the world? While the rest of the world is taking naps and hitting up the drive thru on their way home from work, you're at the gym. You're busting your ass. You're taking all the necessary steps to living a healthier, longer, more fulfilled life. GOOD FOR YOU.

Make a mental list of all the things that CrossFit has changed about your life. The changes go far beyond your trip to the Fort each day. The changes will slowly trickle into your life at home and at work. Pretty soon you're starting to see huge improvements in not only how you look and feel physically, but mentally as well.

So next time you call out, TIME!, just remember that it's not just the end of your workout...it's the start of something amazing.