The Open. Register for it.

2/25/2014
Strength
Off

WOD
Part 1 - in any order
3:00 AD - max cals
160 Double-unders for time
3 Rounds of:
12 Box Jumps (24/20)
Rest as Needed
10 sets of:
:30 Row @ 95-97%
:30 Row @ 50%
Part 2
6:00 to complete:
50 Wall Ball Shots (20/14)
25 C2B Pull-ups
Max Burpees

A lot of people tell me they don't want to register for the Open because "I don't know what the workouts are going to be". Know what? NOBODY DOES. And that's ok! I can promise you that there isn't going to be a single WOD in the Open that is harder than what you're already doing on a daily basis at the Fort. It's true. I wouldn't lie to you. Weights can be scaled down. Movements can be substituted. The theme here is that the Open is for everyone. Beginners, elite athletes, and everyone in between. I want you to sign up for the Open not because you think you're going to dominate, but because you want to be part of something truly wonderful.

It’s not too late to not be that guy…or girl

- by Scott Michelau

Have you signed up for the Crossfit Open yet? No?! Well, don't worry, its not too late to sign up and its not too late to not be that guy. No I'm not talking about the guy who gets harrassed by everyone for not signing up, that won't happen at the Fort. I'm talking about that guy who's standing there at the Fort thinking to himself, "Oh man, I really wish I had signed up", when he is listening to everyone else telling awesome stories about the things they did that they never thought they could. And I'm talking about that girl who's looking at her scores for the 2014 Crossfit Open a year from now saying "I wish I knew where I would have finished in the gym or in the region last year so I could see how much I've improved."

I wasn't going to sign up for the 2011 open because it was only a few weeks after I completed ramp up but someone talked me into it and I'm glad they did. So this is my attempt to do the same for someone else. My performance in 2011 was nothing short of terrible, but I received nothing but support and encouragement from the Fort Family and my performance in 2012 was light years ahead of 2011. I know I'm never going to be a games competitor at 6'3" 195 pounds, but by doing the Open I can set a goal to finish better than I did relative to the prior year and I have measurable evidence to determine If I've achieved it.

So please, please, please don't be that guy because I promise you'll regret feeling left out when everyone else is telling epic open
stories and you'll be left wondering how much better you've gotten.

Do ducks even jump?

2/21/14
Strength
Off

WOD
3:00 AMRAP of:
20 Burpees
30 Jumping Pull-ups
20 KB Swings (24/16)
30 Push Press (20/15)
20 Box Jumps (24/20)
30 Double-unders
20 DB Power Snatches (45/35) - alternating arms
55m Duck Jumps (pull-up bar to door and back, 3 times)
5:00 Rest
1 Rounds of:
20 Burpees
30 Jumping Pull-ups
20 KB Swings (24/16)
30 Push Press (20/15)
20 Box Jumps (24/20)
30 Double-unders
20 DB Power Snatches (45/35) - alternating arms
55m Duck Jumps (pull-up bar to door and back, 3 times)

So I see that our Friday workout includes duck "jumps". My question is...do ducks even jump? Does that movement even make sense? Sigh. Well, I'll tell you one thing. I can only assume that the duck jumps are going to be the worst part of this workout! Just remember, it's all the bad things you endure that make you a better person!

Does the Rest count?

2/20/14
Strength
20 turkish get-ups each arm

WOD
8:00 AMRAP
10 wall ball shots
20 double unders
10 toes to bar
3:00 rest
8:00 AMRAP
10 push press
10 sumo deadlift high pulls
10 bar hop burpees
3:00 rest
5:00 AMRAP
10 steps walking lunges
10 sit-ups

I counted. There are TEN DIFFERENT MOVEMENTS in this workout. Well, I guess 11 if you count "rest" as its own movement. *cough* Jamie *cough*!

There has been a lot of buzz the last 2 days because of Tuesday's workout. Apparently you guys decided to BEAST MODE the 1:00 of double unders! GYG set the pace with George getting 116 DU's in a single minute. Sammi PR'd too, getting 96! Then at the 8AM Jodi busted out 97 in a minute. Not to be shown up by the other morning classes, the 9AM killed it! Kinsy got 119, and Tiff, Chris and Sam all broke 100 in a single set! I don't know everyone's specific numbers....but seriously. You guys did AMAZING! The gold standard used to be to break 100 in a minute, but you have all blown that out of the water! Let's see who can be the first to 130!

Happy Anniversary CrossFit Fire

2/18/14
Strength
5 rounds of
5 shoulder to overhead
2:00 rest

WOD
3 rounds of
1:00 Double Unders
2:00 Rest
2:30 AMRAP
8 KB Swings
5 Burpees

Is it just me, or does 2:30 seem oddly specific for an amrap? I can't ever remember there being an amrap that wasn't an even number of minutes. I wish I would have been there when the WODFather was dreaming this one up. He was probably thinking "Hmm....3 just seems too long, but 2 just won't get people dying enough....2:30 IS PERFECT!"  (evil genius)

Was Saturday night fun, or WHAT!? I know I had a blast at our 6 year anniversary party. A huge thanks goes out to you guys for all the love you've shown us through the years. If you've ever worked out at the Fort, then you're included. Each and every person who has passed through our doors has helped make the Fort the amazing place that it is today! So cheers to you guys, and another 6 years of awesomeness!

I’m a Pony!

2/14/15
Strength
Off

WOD
3:00 AMRAP of
Power Cleans (60% 1RM)
3:00 REST
3:00 AMRAP of
Power Cleans (70% 1RM)
3:00 REST
3:00 AMRAP of
Power Cleans (80% 1RM)
3:00 REST
3:00 AMRAP of
Power Cleans (90% 1RM)

Part 2:
3 sets of
3 front squats (speed!)
:90 rest

Amber's comment on yesterday's WOD was so funny! She wanted everyone to shout something random every time they star jump. Something like "I'm a Pony!" "Star Power!" with each jump. It's such an amazing idea, that the next time we do star jumps, your WOD won't be considered RX unless you shout "I'm a pony" with each jump. :-)

Looks like we're going to have a good turnout for Saturday! The party will kick off at 6PM at Corkscrew Pointe, and we'll party until they kick us out! We will be providing some snacks and things to munch on, and there will be an amazing cash bar. (seriously, their martinis are TO DIE FOR) I am looking forward to seeing you all there!

Valentine’s Day Eve

2/13/14
Strength
Off

WOD
20 hand release push-ups
20 chest to bar pull-ups
30 hand release push-ups
15 chest to bar pull-ups
40 hand release push-ups
10 chest to bar pull-ups
5:00 rest
3:00 AMRAP
5 burpees
5 star jumps

First things first - you MUST watch the video linked above on star jumps. That's the ever lovely, Ms. Erin Stern. She is Ms. Figure Olympia...meaning she's a champion at looking AMAZING. And yes. She looks amazing. I mean, why WOULDN'T your shorts look like that if you were her? If I was her, I wouldn't even bother learning to read. I'd just be naked all the time, lounging around....

ANYWAYS.

There have been some great things happening at the Fort! Lots of PR's, lots of new faces! Welcome to all our new members! When you're a beginner, the best investment you can make in your fitness is to get involved with the community. Yeah, our workouts are pretty spectacular, but nothing will help drive you towards success quite like the loving, supportive family we have! Come to our anniversary party this Saturday, even if you're brand new!

Speaking of loving, I just have to let you all know that our beloved Coach Sammi GOT ENGAGED! A lot of you already know, but my life is like ground-hogs day...I tend to forget things. I just wanted to say congats to Sammi and Joe - we're so happy for you guys! PS - I must insist that there's at least one kettlebell at your wedding. I'm not saying you have to walk down the aisle with it.....but it should be there. :-)