Push Press - Build to a heavy triple
3 sets of 3 push press (90% of part 1)
5 box jumps
15 double unders
10 KB swings
In what can only be described as the biggest "jerk moment" of his lifetime, our neighbor, Angry Mike, has striped the parking lot. You'll notice that he has left us with little to no areas that he deems worthy of parking. What I need from you guys, is to please just ignore the striping for now. Please reference our current parking diagram, and follow those guidelines. Parallel park along the building, no further than the gas meters, and then park in front of our unit and the unit next to ours. Double park like we have been doing. We're in the process of working with our landlord to figure something out. Meanwhile, you all get to enjoy being "rule breakers" and parking where it says "no parking". BOOM. Living DANGEROUSLY my friends!
PREEBOK. See this picture? This was our very first location. We got to claim 600 square feet of AWESOME as our very own. There were about 7 of us working out together consistently. We shared one 24" box. One rower. One barbell. One Squat rack. It was a fun and exciting time not only for us, but for the entire CrossFit community. We were doing something new, something that made us unique.
NEW GUY. I can even remember the first time somebody found us that wasn't from our group of friends. He came to our gym and asked who our "best guy" was. I just shrugged and smiled and pointed at one of our guys, "he's the one who always finishes first in our workouts." Compete? Us? That seemed silly. How did you even find us!?
THEN. Back then, CrossFit was small. It was a secret underground society of people who liked punishing workouts and going against the grain. If you found a CrossFit affiliate in your area, you were considered lucky. It wasn't uncommon for people to drive an hour each way to their nearest affiliate. We were the 2nd affiliate in Illinois, and now there are over 300. My how things have changed.
COMMITMENT. The best thing about "back then" was the level of commitment from the people who found CrossFit. It wasn't something you could just stumble upon. You weren't shopping in Dick's Sporting Goods when you happened to walk by a rack of "CrossFit Reebok" shoes when you decided, "CrossFit sounds fun, I think I'll try it". People who would normally succumb to all the latest fitness fads were so busy buying Shape Ups, that CrossFit wasn't even on their radar. There wasn't a single main stream way of finding us.
NOW. Change is good. I liked CrossFit when it was "secret", but I also like it now. I remember buying 3 copies of the issue of Men's Health magazine when they first ran an article about CrossFit. I liked when my Mom called me to say she just saw CrossFit on TV. I still remember feeling excited when I heard about celebrities who were doing CrossFit. All of that meant that CrossFit was growing, gaining popularity. It meant that more people than ever were going to be able to experience the glorious thing I had come to love so much. Lives EVERYWHERE were going to be changed by this fitness movement.
What I want to drive home is that CrossFit isn't a "get fit quick" scheme. It isn't a fad. There isn't an infomercial claiming that you can get 6-pack abs or add 7" to your biceps in 30 days. CrossFit is about putting in hard work, and getting amazing results in return. In the end, there is no magic pill you can swallow. No worm hole you can disappear down and magically emerge healthy. When you're considering CrossFit, ask yourself how badly you want to reach your goals. We're not going to make it easy for you, but we're going to give you all the tools you need to work hard and get results.
WELCOME. All you need to do in order to reach your goals is to keep showing up. So come on out to the Fort and give CrossFit a try. Heck, you can even wear your CrossFit Reebok shoes. Because in the end, it doesn't matter how you heard about us, just that you want to join us for some fun and hard work.
In Teams of 2 complete
"Partner Amazing Grace"
60 Clean & Jerks
*Partners alternate every 30 C&J
1600m Team Run
10 rounds total of:
10 toes to bar
2000m Team Row
Last year I got in trouble. I posted a picture of a bunch of ladies wearing pink bras with the post titled "boobs boobs boobs", and apparently it got some people in a sticky situation at work. Internet filters don't typically like you to access boobs at work. So....this year I'm toning things down. I'm only using the word "boobs" once in my post title, and I'm putting a picture of Scott and Jamie. Hopefully your internet filter approves!
Bill programmed a whole fun class for you guys. It's not just 30 clean & jerks. There's lots of other stuff after that. See? Last weekend he did the same thing, and only 2 or 3 people stuck around to actually do the extra stuff. It broke Bill's heart a little bit, so don't let that happen again!
1 round of:
10 Turkish Get-Ups (each arm)
150 Double Unders
15 Wall climbs
400m sandbag carry
Whenever there's a big chunk of double unders in a workout, I always try and do the WOD in the morning. With an empty bladder. Ladies, you all know what I'm talking about. The boys like to laugh at our CrossFit induced bladder control issues, but it's something most women I know suffer from. So...if you have issues with peeing while doing double unders, just know you're not alone. Kelly Starrett actually made an MWOD video addressing this issue. Take 5 minutes and watch his video. There's some helpful tips in there!
ALSO - mark your calendars! This Saturday is going to be amazingly fun for two reasons. First we'll start the day off by supporting the Barbells for Boobs fundraiser. Our Team Saturday will be replaced with the "Amazing Grace" WOD. SECOND....at 8PM we're kicking off our annual Halloween party. There's no official theme this year....just come in costume and be ready to have fun!
SCHEDULE NOTE: RTL has accepted a new full time job, which is exciting for him! The only down side is that his travel time to the Fort in the evening varies greatly by the day. If you're attending the 4:30PM class on Thursday, don't be alarmed if he isn't there as early as usual. He'll be there anywhere from 5 - 15 minutes before class starts.
10 bar-hop burpees
20 Wall Ball shots
Yesterday morning was kind of exciting. It was my first day back at the Fort since having little Miss Avery. I worked out with the 9AM class and it was amazing. It was like the giant sigh of relief you feel sleeping in your own bed after a long vacation. It was great seeing everyone!
The details of the Halloween Party are posted on the events page! This Saturday at 8PM - BE THERE!!
1 set of
3 Front Squats
Max Front Squats (90% of previous 3)
Max Front Squats (90% of previous weight)
3 sets of:
Max strict pull-ups
2 rounds of:
Uh oh...sounds like somebody's got a case of the MONDAYS! Although in our situation, a "case of the Mondays" is going to involve some slightly sore legs from all these glorious squats. Just in case you were worried that the WODFather just randomly draws stuff out of a hat for you guys, it's not random AT ALL. Check out how he has a bit of recovery built into this with the rowing. If anything could help counteract soreness from front squats, it's the rower!! ROW ON, MY FRIENDS!
As some of you know, Bill and I usually host a Halloween party of EPIC proportions. This year, Matt and Leslie have volunteered to have the Fort halloween party at their house - WHICH IS INCREDIBLY GENEROUS OF THEM! Watch the blog for more details, but also mark your calendars for this coming Saturday. You're not gonna want to miss this fun event!
Lift Up Luke
4 Power Cleans
24 Double Unders
KB swings (32/24kg)
*3 burpees every time you stop swinging
Tomorrow we will be replacing our normal Team Saturday with the Lift Up Luke fundraiser WOD. Everyone is welcome to participate. If you'd like to donate to this cause, you can find all the information you need on the Lift Up Luke website. So come on out, cheer on our athletes and help support this great cause.