Let me count the ways…

3/20/2014
Strength
Off

WOD
Every 2:00 for 3 Rounds (i.e. 24:00):
10/15 Wall Ball Shots (20/14)
8/12 Burpees
10/15 KB Swings (24/16)
5-6/5-8 Toes to Bar

If you needed another reason to love the CrossFit Open, well then here it is! Mark your calendars for Saturday, April 5th. We will be having our post-Open bash! I'm still working out the details, but I'd like to know what you kids have in mind. In previous years we have had a party at the Fort in the early afternoon. We had chili, ping pong and shenanigans. Our other option is to go out somewhere for food and shenanigans. Which would you prefer? Fort Shenanigans or OUT shenanigans? Post to comments and let me know!

Magic 8 ball says….

3/18/2014
Strength
Off

WOD
6:00 AMRAP of:
9 KB Swings (24/16)
12 Hand-release Push-ups
16 steps Walking Lunges
6:00 Rest
6:00 AMRAP of:
10 Toes to Bar
20 Squats
6:00 Rest
6:00 AMRAP of:
20 Double-unders
10 Burpees

Awh, yeah! Nice work on winning the Team Saturday belt, ladies! I like to see that you are representing "gangsta" style!

We're about to start the 4th week of the CrossFit Open, so it's time to shake the magic 8 ball again and see what comes up. Last week the WODFather predicted that box jumps and deadlifts would come up...and he was right! This week he's predicting toes to bar as part of the workout. Better practice your kipping!

I want to take a moment and just tell everyone how amazing you all are. Seriously. Jen and Laudina did FANTASTIC on this last workout! Jen, I can remember not too long ago when you were all about your "cardio cardio cardio" days! And look at you now - SUPERB deadlifting skills and amazing muscle endurance. LOVE! And Laudina, great job putting in the work to get your mobility issues squared away, and your back feeling better! I can remember just a few short months ago that you had to substitute deadlifting out of all your workouts - and you did GREAT on 14.3!! DOUBLE LOVE!

Crystal ball – ACTIVATE!

3/13/2014
Strength
Off

WOD
20:00 EMOM of:
1st,6th,11th,16th: 12 Box Jumps (24/20)
2nd,7th,12th,17th: 15 Squats
3rd,8th,13th,18th: 4-7 Toes to Bar
4th,9th,14th,19th: 16 steps Walking Lunges
5th,10th,15th,20th: 10-35 Double-unders

14.3 Prep
20:00 EMOM of:
1st,6th,11th,16th: 7 Box Jumps (24/20)
2nd,7th,12th,17th: 10 Squats
3rd,8th,13th,18th: 4-5 Toes to Bar
4th,9th,14th,19th: 10 steps Walking Lunges
5th,10th,15th,20th: 10-20 Double-unders

Another week, another Open Workout! For our Thursday workout, the WODFather looked into his crystal ball, and came up with what he believed would best help prepare us for this week's mystery Open workout. Box jumps are bound to come up at some point, and same with toes to bar. I think he's betting they're coming this week.

If the magic power of his crystal ball isn't quite working, I'm relying on the magic power of Amber's star jumps. Have you ever seen someone do star jumps with such intensity? It's as if she's thinking, "I'm totally PR'ing the shit out of my jumps! I'M A PONY! I'M A PONY!"

Lose yourself. Find Yourself.

My favorite part of the WOD is not the 3, 2, 1, GO. Nope, not at all. My favorite part is the final minute. I like the excitement, the pace, the frenzy.

You see, the final minute is what CrossFit is about. It's about digging deep, and pushing yourself harder than you thought you could. You find out what you're made of in that last minute.

Are you the type to stop working with 7 seconds on the clock, or the type that pushes through the final seconds? Do you scramble down to the floor to squeeze in one more push-up, or do you finish your deadlifts and stand with your hands on your hips until someone calls TIME?

I know what I see in that last minute. I see determination. I see you cheering for each other like you've never cheered before. In that final minute of each heat, I find myself closing my eyes for a second or two and smiling just listening to bars hitting the floor, feet hitting boxes, and voices straining to be heard.

The next time you're faced with the final minute, remember that it's your time to push. Remember that the final minute is what sets CrossFit apart from everything "ordinary".

Feeling Chesty?

3/8/2014 - Open 14.2
3:00 to complete 2 Rounds of:
10 Overhead Squats (43/29)
10 C2B Pull-ups
3:00 to complete 2 Rounds of:
12 Overhead Squats (43/29)
12 C2B Pull-ups
3:00 to complete 2 Rounds of:
14 Overhead Squats (43/29)
14 C2B Pull-ups
Etc....

Ah, chest to bar pull-ups. They seem so similar to regular pull-ups, and yet, they're SO MUCH FREAKING HARDER. If you have unassisted pull-ups then you should, in theory, be able to successfully complete chest to bar. You can try one of two strategies for accomplishing this. The first is to keep your normal pull-up grip, but change your kip slightly. You'll want to think about keeping your hips forward of the bar, and try to get your body parallel to the floor. You'll be in more of a laying back motion. The other way, and my preferred method, is to switch your grip. For some reason, palms facing you seems to be easier for chest to bar. It's harder on the elbow joint though - so if you have elbow issues, this isn't for you. With palms facing you, you're going to pull extra high. If you're an inch or two short, try looking at the ceiling as you pull. Look up, and you go up!

Hope that helps! You guys are going to kill it tomorrow! I hope to hear lots of stories about people getting their first chest to bar pull-ups. I know Melissa already got some!

The Forgotten

"The overlooked. The ignored. Willful or not, we sometimes forget what counts, what matters most. It's easy to go for the obvious - the show stoppers, the sizzle. But you're different. You know the importance of substance, the steak. That's why you squat. While everyone else trains arms, you're in the hole, grinding out another set. Squats are the foundation for everything else you do in the gym. But squats can take a toll on the body like nothing else. Maybe that's why many forget them." 

I found that quote in a muscle & fitness magazine. It was an advertisement for Animal Flex. I don't even know what the product does, but it made me want to squat. Like, a lot.

The text of their ad struck a chord with me. Because they're right. So many times people want to skip right for the fancy stuff, and they forget the foundation. How many times have you been impressed by someone's push-ups? Or their ability to keep their knees tracking perfectly over their toes in their air squat?? Probably never.

Let's take this opportunity to praise all the forgotten movements at the Fort. The unsung heroes of what make us better at our everyday lives. Personally, I'd like to say thanks to body rows. I believe with all my heart and all my soul that if I hadn't done a million of these over the years, I'd probably have lunch lady arms, and wouldn't be able to carry all the groceries in one trip.

What's your unsung hero of the gym? What would you like to give a little praise to?

Get More Ready-er

3/5/2014
Strength
5 sets of:
1.1.1.1.1 Power Cleans (:15 rest b/w singles)
3:00 Rest

WOD
15-10-5 of:
Power Clean (75% 1RM)
Box Jumps (24/20)

So? What did you guys think of the first Open workout? Pretty incredible, right? There are so many amazing triumphs for the first workout, I hope I can remember all of them. Here goes.....

Cindy showed up Saturday morning to do the workout, and during her workout couldn't even get a single double under. She told Bill that she was even considering just going home. She ended up getting 60 total double unders! ATTA GIRL!

Kelly Allen was in a similar situation. She had never done double unders before. Ever. She ended up getting a total of 54 amazing double unders!

Then we have Kinsy, who did the workout on Saturday AND Monday. Her huge extra push on Monday got her 8 rounds even, and she's currently tied for 23rd place in our region.

There were so many stories like this! Every single year we see people accomplish things they had  never imagined during the Open. I just want to congratulate all of you on your first WOD of the 2014, and thank you for believing me when I asked you to sign up! LOVE YOU GUYS!