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.

 

Hello Hip Flexors

11/15/13
Strength
3 sets
10 toes to bar
15 box jumps
3:00 Rest

3 sets of:
4-6 Bent over Rows
2:00 Rest

WOD
15:00 AMRAP
15 C2B Pull-Ups
:30 L-Sit

Oh, hip flexors....do you even know what's in store for you on Friday? The only thing that could compete with box jumps and deadlifts, is box jumps and toes to bar. It's a thing of beauty!

Mark your calendars for Saturday, December 21st!! We are putting together our annual holiday party, and it's going to be more fun than ever! We are having our party at the Chain o'Lake Brewery in McHenry - FUN! More details to follow.

United Nations

11/13/13
Strength
3 sets of:
2 push press (80% 1RM)
1:00 Rest
4 Bulgarian Split Squats
1:00 Rest

12:00 EMOM
1 Power Snatch

3 sets of:
20-25 UB Russian KB swings
2:00 Rest

This strength work is so multi national, it's like we're the United Nations! All we're missing are some Danish Deadlifts and Greek Cleans. (I made that up....those aren't real movements)

To the Rookies

- A Guest Post by Amber Rich

Ever wish you could travel back in time and tell yourself what you should’ve done, or what you should’ve NEVER done? After being in CrossFit for one year, I have seen myself change both physically and mentally. I’ve done things that I never thought I could do, and have done some pretty stupid things.  Since there is no time machine, I wanted to share my first year as a CrossFit Rookie. Here’re a few things I learned as a Rook:

Jump in with both feet! Introduce yourself to everyone. Even if you have seen their face, but have not officially met; go right up to him/her and introduce yourself. Why? So you can encourage them during the WOD. “Good job, So-And-So!”  “C’mon, So-And-So, keep moving, you’ve got this.” It’s the kind of community that makes the Fort so cool.

“Like this?” “Can you watch me do this?” “Am I doing this right?” Next, ask questions! Ask a lot of questions. It’s ok to be needy, especially when it’s something so new. Plus, if you have never lifted weights you MUST have some questions. There’s so many things you have to think about to get the movements just right. This is a brand new thing; Ask, ask, ask! Knowledge is power; and it keeps you safe.

Watch out! Keep on the look out! See how experienced people are doing things. Chances are, they are using great form and are being as efficient as possible. Mimic them. If they do burpees differently than you, try it their way. Also, be careful; steer clear of someone when they are lifting. Give them space in case they fall backward or drop the weights.

Coaches. You need a Coach for encouragement, advice on weight allotment, and to watch your form. This is the external coach. You also need to equip yourself with an internal coach; the one in your head. The one that tells you to, “move your ass!” or “don’t give up now, keep going!” This coach is just as important as the external coach. Be your biggest fan by having that one extra coach in your head telling you that you can and you will. You will do so much better on the WODs by listening to both of your coaches!

Eff  the Clock & Eff the HEAVY Weights. Take your time to learn the form. Form is golden. Form is king. Form is safety. DO NOT COMPROMISE FORM FOR TIME! You are new to the game and this wonderful world of Olympic weightlifting. Allow yourself to be a beginner. Take your time. You will need to practice over and over again, and not every movement is focused on daily. Trying to beat people on the board with better times and heavier weights will get you injured. Spend the first year focusing on form and stretching. If you take nothing away from this blog post but one thing, let this be it: You will perform better and lift much heavier weights if you learn the technique inside and out, first.

Lastly, Go To Events! Go to Team Saturdays and as many CrossFit Fire events as you can. It’s about meeting the people you workout with and making friends with them. Be a part of it. The hardest part is walking in the door for the very first time, after that, no problem! It’s such a blast and it makes you really see and value CrossFit Fire Fire for the family and close community that sets the Fort head-and-shoulders above the others.

Good Luck, Rookies! Be Safe & Have Fun!

Mind = Blown

11/11/13
Strength
4 sets of:
EMOM for 4:00 of:
First Minute: 3 Front Squats (75% 1RM)
Second Minute: 5 Jump Squats
Third Minute: 1-5 Strict Pull-ups
Fourth Minute: 5-10 C2B Pull-Ups

WOD:
5 rounds of:
:30 burpees
:30 rest
:30 Hang Power Cleans (60/45kg)
:30 rest

Whoa. All the fresh air I got this weekend has my  head a little foggy. I read the WODFather's programming for Monday and it completely blew my mind. The strength work looks absolutely AMAZING. What a great combination of pulling movements with squatting. Then we have the WOD. I want you all to repeat after me: The easy stuff is NEVER AS EASY AS IT LOOKS. Don't let this workout fool you. 5 rounds of burpees and power cleans is going to be tough. Push yourself to get as many reps as possible, and just remember - you can do ANYTHING for 30 seconds!