Teams make it better


In teams of 2 complete:
5 Round each of:
200m Run
15 Wall Ball Shots (20/14)
15 Box Jumps (24/20)
*1 partner working at a time
*complete an entire round before alternating with partner

It's that time of year again! And I don't mean the time of year where we all drink beer and float on the lazy river - it's the time of year where we RUN! Most of you know that I'm not a fan of running, because I'm slow, but 200 meters is DIVINE! LOVE these short sprints!

By the way guys - SCHEDULE UPDATE - Due to some family obligations, and then Easter Sunday, there will be NO YOGA this Sunday or the following Sunday. That's Sunday the 13th and 20th. No Yoga. Got it? SWEET.

My friend, the couch stretch


1 Round of:
400m Sandbag or Barbell Carry (½ BW)
1 Turkish Get-up - each arm (max weight)
20 Wall Climbs
80 Box Jumps w/ Step Down (20/20)
400m Sandbag or Barbell Carry (½ BW)
3:00 Couch Stretch - each side
*complete in any order

Have you met my friend, the couch stretch? If you read "couch stretch" and imagine this, then you haven't met her. She's a mighty fine friend. She is the brain child of Kelly Starrett, mobility ninja, and she is the bestest worstest stretch you'll ever do.

She's the bestest because she is going to stretch your hip flexors like nothing else can. If you have ever experienced lower back pain after squats, or if you have poor mobility in general, this is something you should do every single time you're at the Fort. And then once on Sunday. Hip mobility is kind of like the Red's solving all the world's problems.

This is the worstest stretch you'll ever meet because it's uncomfortable. It's uncomfortable deep inside your bones, radiating into your soul. Just when you feel like you're going to cry, back off a little, and that's the spot you need to stretch. You'll be a better person because of it.

Don't forget - Chili cook off and Open Finale Party this Saturday at 2PM! Be there!


4 sets of:
5-6 Deadlifts @ 4111
:30 Rest
8 Wall Slides w/ :02 hold at top
1:30 Rest

4 Rounds of:
10 Single-arm KB Swings - left
5 L-sit Pull-ups
10 Single-arm KB Swings - right
15 Push-ups

Yes, yes, it's all very exciting NOW GET BACK TO WORK! Time to start training for the 2015 Games! Tee hee. :-)

Who has already google searched for their chili recipe for this Saturday's Open Finale Chili Cook Off? I know which recipe I'm making. Not to be brag-y, but my chili is totally amazing. As if you needed an excuse to come hang out on Saturday, now you can say it's to sample some of the world's best chili.

Check out the yoga girlies! Ah, looks so peaceful and relaxing! The whole reason we found a source for Sunday morning Yoga was to help all of you stay injury free. Remember, you want to be a supple leopard! Nicole's Sunday yoga is the perfect way to work out the kinks from a hard week, and do a little tune up on your aching muscles.

CrossFit Fire brings the HEAT!


I realize that this blog post comes on a most inopportune's April Fool's day, and I'm here with some exciting news! No really's true! This isn't like the year I pretended I was pregnant, or the year I told you we were running 5K and rowing 5K. This is TRUE. As of 7PM on Monday night, the CrossFit Open is officially over. Totally done. Done-zoe! After all the scores were tallied, Kinsy came up in 34th place for our Region, and 341st in the WORLD. Um, HOORAY!!!!!



This is huge. Kinsy is the first Fire member to qualify as an individual athlete for the regional level since 2010. And truthfully, she is the first person to qualify under the current "Open" format. So this can only mean one thing - we have to go to regionals with the biggest, loudest, most supportive fan club/Fort Family EVER. I am going to have Team Kinsy shirts printed, giant red foam fingers, pom poms, cowbells, and boom sticks. We need to be a sea of red cheering our faces off for Kinsy, because I know every one of you is as proud of her as we are.

Mark your calendars - Friday, Saturday and Sunday - May 9th - 11th. Take off work. Find a baby sitter. Call in sick. Do whatever you need to do to be there!
This Saturday is our Open Celebration at the Fort - so make sure you're there. We'll practice being excited and silly together. :-)

Swing Jump Burp

15:00 to build to a max UB complex of:
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead

4 Rounds of:
5 KB Swings (24/16)
5 Jumping Squats (24/16)
5 Burpees

Oh, an UB fancy! UB stands for "upper body" in case you're wondering. (I'm just guessing, actually) Mental note: Ask the WODFather what UB stands for. :-)

It seems like a while since we've done a workout like this one, but it should be kind of amazing. With small sets at relatively light weights like this, it should get you breathing nice and fast. Just focus on keeping your breathing deep, and don't bend over and grab your shorts when you feel winded. That won't help you catch your breath, I promise. Stand nice and tall and keep your head in the game!

Do you all have your calendars out? Well good. Mark this down - Saturday, April 5th, 2:00PM - Open Finale Party at the Fort!



4 Rounds of:
500m Row @ 85%
1:1 Rest
5:00 Rest
3 Rounds of:
15 Push-ups
200m Run
1:1 Rest

This is it guys, the LAST WEEK OF THE OPEN! We have just one workout left until it's all over. Know what we do when it's over? WE CELEBRATE!!!! The Open Finale celebration is scheduled for Saturday, April 5th. Make sure you mark it on your calendar!

Check out the photo - yep, that's BofA rowing with his helmet on. Not sure if it's for safety, fashion, or aerodynamics. Let's just say it's for all three. :-)

Easy Peasy Meatballs

If there's one thing I love, it's an easy recipe that's budget friendly! This recipe is easy to make, and my whole family loves it!

Easy Peasy Meatballs
1# ground beef
1# ground veal
1# ground pork (italian seasoned)
(Alternatively, you can make this with 3# of ground beef)
1/2c almond flour or gluten free bread crumbs
4 cloves of garlic (minced or pressed)
3 beaten eggs
2 tsp salt
1 tsp pepper
1 tsp red pepper flakes
2T fresh basil
1 tsp oregano
1 tsp parsley
6 cups of your favorite pasta sauce (I buy Mid's Italian Sausage when it's on sale)

Lightly blend all of the ingredients, except the pasta sauce. I usually just smoosh it together with my hands. Don't smoosh it too much, you want it to stay sort of loose at this stage. In other words, don't put it in your kitchenaid mixer or anything. Just man up and squish it with your hands!

Form into meatballs using a big scoop. I have a pampered chef large scoop, and it makes about a 2" ball.

Place the formed meatballs on a parchment lined baking sheet, and bake at 350 for 20 minutes.

Transfer the cooked meatballs and the 6 cups of pasta sauce to a large pot and simmer together for an hour or longer.

Serve with spaghetti squash - I cut mine in half, scoop out the seeds, and cook it face down in the microwave in about 2" of water for 9:00. I have to repeat that process twice, once for each half of the squash.

AND VOILA! It's an easy recipe, but has turned out perfect and delicious every time I make it.