Something for everyone

4/28/2014
Part 1
4 sets of:
6 Front Squats @ 4020
1:00 Rest
5-7 Weighted Pull-ups @ 50X0
1:00 Rest
Part 2
4 sets of:
10 Push-ups @ 2020
:45 Rest
5 Overhead Squats @ 3311
:45 Rest
:40 KB Swings
:45 Rest
Part 3
3 sets of:
:20 Hollow Hold
:20 Rest
:20 Arch Hold
:20 Rest

If you can't find something to love about Monday's workout, well, then I don't think the Fort is the right place for you. There is the perfect blend of body weight movements, static holds and weighted movements that every one of our Fort Family members should be able to pick something and say, "Oh, there's ______ tomorrow - HOORAY!" We try and be accommodating like that. :-)

In case you're looking for a little week night fun, there is a karaoke outing planned for this Wednesday. It's another thrilling round of "local karaoke contests" that I love to enter, but it's open to everyone! Let's show up at All Sports on McCullom Lake Road this Wednesday night, and qualify 10 people for their karaoke contest! This Wednesday is the last night to qualify, and being the procrastinator that I am, I haven't qualified yet. So come out, cheer, sing, and get nutty on a Wednesday. Life is too short to go to work sober EVERY Thursday. (just kidding)

I want to qualify for the Games

GAMES. I love how excited you are and that you want to set demanding goals for yourself. The Sport of Fitness has been professionalized though. The days of someone being introduced to CrossFit and then making it to the Games a few months, or even a year, later are almost completely behind us now. The athletes you see at the Games are truly elite. Training is their full-time job and competing is their number one priority in life.

GOAL. I'm not saying you couldn't ever get to that level or get to a level where qualifying for the Games is a realistic goal; just not yet. Anyone who tells you different is doing you a disservice.

FOUNDATION. Your goal right now is to develop a sound base: not only in your training (strength as well as conditioning), but also in your nutrition. Your focus should be on creating a balance between living and training, not on performance...yet. Once you are comfortable with the lifts, comfortable with working hard, and have a consistent schedule, then you can move to the next step.

PLAN. It's at this next level that we begin to develop a plan. You'll begin to participate in events throughout the year. We focus more on areas in which you need specific work and teach you when to "kill it" and when to "shut it down". You'll develop a deep understanding of your abilities as well as your different "speeds". Your nutrition becomes performance based and sound recovery habits are learned. We will balance all of this to develop a base from which a fitness athlete can be built. Once one begins to master this level and has the resources, namely time, to take it to the next level, we will.

ATHLETE. It's at this 3rd level where professional fitness athletes live. Like I mentioned earlier, training and recovery become your full-time job. Sleep and nutrition aren't even discussed because those were perfected during the last level. Very few people actually move to this level.

BEGIN. That's the general template I begin everyone with. I can't emphasize enough the importance of developing a solid base. You can't just skip ahead to the competitions and the glory - you'll need to put in work. Hard work. Work that will make you sweat, cry and maybe even bleed. But once you've put in all the work, the glory will be waiting.

Running = Tony and Claire

4/22/2014
Strength
Off

WOD
5 Rounds of:
400m Run
300m Row
6 Box Jumps w/ step down (30/24)
25 Double-unders

Whenever I see running in a workout, I think of our long lost friends, Tony and Claire. Those two sure loved to run! They moved off to beautiful Italy. If you follow Claire in Instagram, you've seen the breathtaking scenery she is now surrounded by. Lately she's been busy making caramel coated hazel nuts and some kind of chocolate cookie that made me lick my monitor, so I'm sure she's too busy to read our blog - but just in case - WE MISS YOU TONY AND CLAIRE!

Reminder - if you want a Team Kinsy regionals shirt, make sure you sign up by tomorrow. I will be placing the order for shirts Tuesday night so we have them in time for regionals. Get your name on the list! You know you're a super fan!

There’s winning, and then there’s WINNING

4/21/2014
Strength
Part 1
4 sets of:
15 Goblet Squats @ 3020
:30 Rest
6 Side-lying Windmills - each side
:30 Rest
Part 2
4 sets of:
10 Floor Press @ 30X0
:45 Rest
10 steps DB Walking Lunges @ 3010
:45 Rest
:40 KB Swings
:45 Rest

WOD
Off

Heather has been a member of the Fort for about 4-1/2 YEARS. That's a really really long time. She has been around longer than most everyone else at the Fort. Know what? This was her first picture with the championship belt ever. EVER. How in holy hell did that happen!? Heather is a great athlete, and she busts her butt during workouts, especially team ones. How is this the first time she has EVER held the championship belt?! Huh. I guess it's just one of those things.

Anyways - the sign up sheets for the Team Kinsy shirts are hanging up at the Fort. The last day to get your order in is THIS Tuesday, April 22nd. I will be ordering the shirts Tuesday night so we are sure to have our order in time, and I won't be ordering any extras. So get your shirt, or should I say, get your regionals uniform ordered! All shirts are $25 - there's tank tops, and also mens and ladies cut shirts.

It’s Tax Day

4/15/2014
Strength
Off

WOD
In teams of 2 complete:
40:00 AMRAP of:
600m Team Run
50 Medicine Ball Tosses
5 Turkish Get-ups - each arm
:45 Front Plank
:20 Side Plank - each side
*partners working at same time

Talk about a double whammy! Not only is it the deadline to file your taxes, but there's a 40 minute AMRAP on the schedule! In the good news department, it's a team workout and you get to do your runs with a partner. And like I said last time, everything is less suck-y when you do it with your partner!

As you are all probably aware, Kinsy has qualified to compete individually at Regionals. The competition starts Friday, May 9th, and lasts through Sunday evening. Personally, I can't imagine a better way to spend mother's day weekend, than down in the city watching Kinsy and hanging out with my Fire family! We want to represent the Fort and show our support for Kinsy by all wearing our new and fantastic, "Kinsy is on Fire" t-shirts! There is going to be an order form on the events board at the Fort. Please get your name and size preference on the sheet ASAP so we can get these ordered.

Teamapalooza

4/11/2014
Strength
4 sets of:
4-6 Bent-over Rows @ 3111
:30 Rest
6 Side-lying Windmills - each side
:30 Rest

WOD
In teams of 2 complete:
3 Rounds each of:
500m Row
20 Burpees
*both partners working at same time (1 rows while other completes burpees)
*rotate only after both partners have completed their task

So I have a secret for you - this workout is going to be AMAZING. Ok, so that's not a secret. The truth is, if you're going to do burpees in a workout, it's made infinitely less sucky if you're doing them with a partner! Hooray for another team workout! (And the "Yay Rowing" crowd goes wild!)

Reminder - this Saturday at 7PM is the CrossFit Fire girl's night out! We'll be starting thing off at the Gambler in downtown McHenry. I hear there's going to be twerking, a scary rape bathroom, some sort of "meow school" and fireball shots. Yep, it's going to be one of THOSE nights!

Teams make it better

4/10/2014
Strength
Off

WOD
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.