Honoring Sergeant Loredo

12/4/13
Strength
Off

WOD
"Loredo"
6 rounds for time:
24 squats
24 push-ups
24 steps walking lunges
400m run

We're using our Wednesday to honor Sergeant Eddie Loredo. It's not often that we do hero workouts for our normal programming, so this might be a first for a lot of you. Hero workouts are long. And hard. They are quite possibly the most challenging workouts you'll ever do. Not only are they tough physically, but mentally as well. I encourage you to read the story about how Sergeant Loredo lost his life, and do this workout to honor his sacrifice.

I'd like to give Joe a shout out for his recent accomplishments. Not only did he string together his straight bar muscle-ups, I heard he also got his first muscle-up on the rings! Woo Hoo! All that practice is really paying off!

If you're still feeling sore from the lunges the other day, this is your official notice to SUCK.IT.UP. There's nothing worse for sore muscles than inactivity. Bring your sore butt to the Fort, do a scaled version of this WOD, and you'll be feeling better in no time!

What can you do for me?

PHONE CALL. I received a phone call a while ago. It wasn't unlike hundreds of other phone calls I have received. Someone was looking to join the Fort. We talked for a while about what she has tried in the past to reach her fitness goals and then she asked, "So what can you do for me?" It's not often that I'm speechless. Caught off guard. But somehow I didn't know how to respond.

GIFT. What can I do for you? That question just burned into my brain. There was only one way to respond. I said, "well let me ask you this...what are you willing to give?"  As anyone who has had success knows, it's not about what you're given, it's about how you use it. It's about how much you put into each WOD. How hard you are willing to try. I can't "DO" anything for you other than provide you with the tools you need to succeed. The tools are there. I've handed them to you in a gift wrapped package. Bow on top. It's your turn to open the box and see what's inside.

AUDIT. Use all the tools in there - don't audit which ones you're using. We give all the tools because we know that the combination is what produces success. CrossFit Fire gives you the workouts, the nutrition program, and the community. Every tool you need to have great success is there. All WOD and no diet makes for strong chubby people. All diet and no WOD makes for skinny fat people. Eliminating the community from either of those scenarios makes for people who only commit for a very small time. You MUST do it all.

TOOLS. So which tools are you currently using? Take a second and really think about it. Are you using all 3? Community, WOD and nutrition? If not, it's time to open up that toolbox again and take another look. We're here if you need any help learning to use your new tools.

Welcome to December

12/3/13
Strength
Handstand Holds/Handstand Walks/Handstand Push-Up Work

WOD
2 Rounds of:
2:00 DB Snatch
2:00 Rest
2:00 L-Sit Pull-ups
2:00 Rest
2:00 Shuttle Run
2:00 Rest

Hopefully you all enjoyed your thanksgiving! I know ours was hectic, but wonderful. Nothing like eating turkey all day and then passing out in a food coma.

Tuesday night is the first official practice of our rowing team. If you signed up, we'll see you at 6:30PM! Make sure you get your name and size on the rowing shirt sign up.

Friday is the last day to order your CrossFit Fire zip-up hoodie. The sign up sheet is hanging at the Fort. This will be a one time order, so don't miss this! These hoodies are going to be THE COOLEST!

Get your Holiday Shopping done!

11/27/13
Strength
Off

WOD
Max Side Plank - Left
3:00 rest
Max Side Plank - Right
Part 2
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Part 3
3 sets of:
4-6 Body Rows
1:00 rest
:15 - :45 handstand hold
1:00 rest

Couple of things - please make note of our schedule for Thursday and Friday of this week. We will not have any classes on Thanksgiving and only a 9AM on Friday.

Next - please make sure you have our Fort Holiday Party on your calendar. It's gonna be super fun! (12/21 6:00PM)

AND THEN - our interest in the rowing team has been phenomenal! We only have 3 spots left for our Tuesday night session. If we get more than 14 people signed up, we will open a 2nd evening practice. The rowing team will all be getting t-shirts, but if you would also like one, you can order one. There will be a sign up sheet at the Fort. I need everyone (row team included) to put their name/size on this sheet so we can get these ordered ASAP. (included in $40 row team membership, or $25 for non team members)

We will also be placing an order for CrossFit Fire hoodies. Sign up sheet will be hung at the Fort. They are $45, and these are NICE hoodies, you guys. I'm placing the order 12/6 so we get them in time to appear under the tree!

Dress Warm

11/22/13
Strength
Off

WOD
Part 1:

"Nancy"
5 rounds for time
400m run
15 Overhead Squats (43/30kg)

Part 2:
3 rounds of:
20 med ball sit-ups with partner
1:00 Front Plank

So, it's November. And we're running outside. Know what I want you all to do? Channel your inner child or lab. Know who's always ready to go outside? Little kids and dogs. It could be 35 degrees outside and I can always trust that if I open the sliding door both my dog and my toddler will frolic outside in the yard together for hours. Two weeks ago Brady was outside in a diaper and his pajama shirt....nothing else. I had to drag him inside and force clothes upon his tiny body just so the neighbors wouldn't call the cops.

So come dressed for the weather tomorrow! And if you don't want to get lonely on your runs, bring your dog along! Or better yet, you can borrow my dog and she can just run all damn day. Maybe that'll finally wear her out...

Rowing Team

11/21/13
Strength
Off

WOD
2 Rounds of:
100 Double Unders
80 steps walking lunges
60 KB swings
40 Box Jumps
20 NPU Burpees
3:00 Rest

It has been said that the Concept 2 Rower is the world's most diabolical piece of cardio equipment. As someone who has spent many hours on the erg (YOU are the rower....the erg is the equipment) I can say that this is 100% true. And as the rules of the universe dictate - anything that is THAT HARD is also a good workout for your body! So if you're looking to get more efficient on the erg, get in a little extra cardio, or train for the upcoming rowing tournaments, the CrossFit Fire rowing team is for you!

We are looking for athletes of all abilities to be part of our team. Training starts the first Tuesday in December, at 6:30PM. The team kickoff meeting is this Sunday, November 24th at 9AM. The kickoff meeting will include tips on rowing, information about how to successfully train, and then a 2K benchmark row. There will be 2 workouts per week for 8 weeks. Team members will do one rowing WOD per week together on Tuesday nights, and one workout per week on their own. The conclusion (or grand finale if you prefer) of the rowing team's training will be to attend the MidWinter MeltDown in Madison. This event is almost always the last Saturday in January. We'll head up there, take every damn medal in that tournament, and then celebrate our victory in downtown Madison.

Registration for the team is $40, and includes a free CrossFit Fire Rowing Team t-shirt. Sign up today!

Anchored Down

11/18/13
Strength
Part 1: Establish a Power Clean 1RM
Part 2: Establish an Overhead Squat 3RM
Part 3: Establish a Bulgarian Split Squat 6RM

I'm half expecting to get a phone call from the WODFather at 5:15AM telling me that the Fort blew away. I can't BELIEVE how windy it was yesterday! Fortunately for all of you, this CrossFit stuff builds functional strength. That way, when your patio furniture blew away you could chase after it and lug it all home.

Notice anything funny about this picture? BofA is wearing his work shoes for his squats. Funny, eh? Truth be told, these were some of the best overhead squats he's ever done. If you're like BofA, you might struggle with some flexibility issues. The magic of the dress shoes, or Oly shoes for that matter, is that it has a little bit of a heel. The heel of the shoe artificially raises up your foot, and gives you a little bit of "fake flexibility" in your ankles. If you struggle to overhead squat, try placing a small red 1kg plate under each heel and see if that helps. If it does...well....then you need to work on your ankle flexibility.