4 Rounds of:
500m Row @ 85%
1:1 Rest
5:00 Rest
3 Rounds of:
15 Push-ups
200m Run
1:1 Rest

This is it guys, the LAST WEEK OF THE OPEN! We have just one workout left until it's all over. Know what we do when it's over? WE CELEBRATE!!!! The Open Finale celebration is scheduled for Saturday, April 5th. Make sure you mark it on your calendar!

Check out the photo - yep, that's BofA rowing with his helmet on. Not sure if it's for safety, fashion, or aerodynamics. Let's just say it's for all three. :-)

Easy Peasy Meatballs

If there's one thing I love, it's an easy recipe that's budget friendly! This recipe is easy to make, and my whole family loves it!

Easy Peasy Meatballs
1# ground beef
1# ground veal
1# ground pork (italian seasoned)
(Alternatively, you can make this with 3# of ground beef)
1/2c almond flour or gluten free bread crumbs
4 cloves of garlic (minced or pressed)
3 beaten eggs
2 tsp salt
1 tsp pepper
1 tsp red pepper flakes
2T fresh basil
1 tsp oregano
1 tsp parsley
6 cups of your favorite pasta sauce (I buy Mid's Italian Sausage when it's on sale)

Lightly blend all of the ingredients, except the pasta sauce. I usually just smoosh it together with my hands. Don't smoosh it too much, you want it to stay sort of loose at this stage. In other words, don't put it in your kitchenaid mixer or anything. Just man up and squish it with your hands!

Form into meatballs using a big scoop. I have a pampered chef large scoop, and it makes about a 2" ball.

Place the formed meatballs on a parchment lined baking sheet, and bake at 350 for 20 minutes.

Transfer the cooked meatballs and the 6 cups of pasta sauce to a large pot and simmer together for an hour or longer.

Serve with spaghetti squash - I cut mine in half, scoop out the seeds, and cook it face down in the microwave in about 2" of water for 9:00. I have to repeat that process twice, once for each half of the squash.

AND VOILA! It's an easy recipe, but has turned out perfect and delicious every time I make it.

That’s what it’s about

CROSSFIT. During the competitive season of CrossFit, we all get caught up in the super stars. The people with the high scores. The athletes who made it back to the rower. Their strength and work capacity are truly elite and inspirational. We whisper to ourselves that we would some day like to be as fit as they are. We wonder how hard we have to work to get where they are. But know what? It's not all about them.

TEAM. Take a look at the picture. Believe it or not, CrossFit is not all about the girl in the red tank top CRUSHING this workout. It's about all the people in the foreground. Cheering. Encouraging. Pushing her to do her best plus 1. Individuals might complete these workouts, but this is actually a team event. You are ALL part of that team. Whether you were there watching, running the camera, or cheering your head off with each muscle-up she completed, you were part of her workout.

SUPPORT. As with any sport, it's your team that can make or break you. Build you up, or hold you down. Each and every time I'm at the Fort, I am reminded of just how amazing our team is. How you support and encourage each other. It doesn't matter if you're on your 6th muscle-up, or your 6th minute of trying to get a single toes to bar - your team will be there to build you up and get you through.

Let me count the ways…


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….


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!


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".