Wednesday, June 16, 2021

Reminder: HOT YOGA this Sunday at Fahrenheit! Sign up at the gym.

Workout of the Day

A.
For time:
700m Run*
70 Double-unders
70 Kettlebell Swings (53 / 35)
70 Abmat Butterfly Sit-ups
70 Double-unders
700m Run
70 Double-unders
70 Abmat Butterfly Sit-ups
70 Kettlebell Swings
70 Double-unders
700m Run

*Around the block

Masters: 35/26
Rx+ 70/53, 50 ghdsu

Tuesday, June 15, 2021

PROTEIN REMINDER! The testimonials continue…Just today a couple more people said they feel way better since focusing on increasing their intake of protein. If you’re trying to increase your daily allotment of protein to 1 gram per pound of bodyweight, you need to weigh and measure it. There is literally no other way around it. If you’ve not weighed and measured your food for a prolonged period of time, you are not yet trained enough to eyeball out your portions. If untrained eyes try to guess how much they’re eating, it’ll be incredibly inaccurate. But it gets easier after only a bit of practice and is well worth the “work” when you start experiencing the benefits of a protein adequate diet. In order to hit your 1 gram per 1 pound of bodyweight goal, you need two things: 1) you need to know how much you yourself weigh by measuring your weight on a body scale, and 2) you need to know how much meat and other protein containing foods you’re actually consuming by measuring it on a food scale. That is literally the only way! The dinner, provided by Huz: 14 ounces of ribeye, fresh baked sourdough (thanks MaryAnna), and juicy watermelon. Macro breakdown: 71g protein, 60g of fat, 88g of carbs (1176 calories)

Workout of the Day

A.
Shoulder Press
10-8-6-4-2-10 rep sets

B.
Seven rounds for time of:
7 Shoulder to Overhead (115 / 75)
7 Burpees
7 Pull-ups

Masters: 85/55
Rx+ 155/105, burpees over bar, ctb

Monday, June 14, 2021

Gotta keep these bars functioning like they’re new! We’ve been gradually cleaning each and every bar we have, which I try to make happen once or twice a year. Taking them apart, cleaning and oiling the bushings, and then using the drill and metal brush attachment to get all the old chalk and grime outta the knurling. It makes an ENORMOUS difference. The reason we ask that no one drops the bar without plates on, is because those little washers bend and often times break. If they’re bent, it’ll prevent the bar from spinning. And if the bar doesn’t spin, you certainly don’t want to use it for CrossFit. Just trying to give you guys the best equipment I can. Thanks to Amanda Ney for helping me out.

Workout of the Day

A.
Front Squat
9 minutes to build to a heavy single
Rest 3 minutes, then:
AMRAP at 60% of todays 1RM

B. (repeat)
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Masters: 85/55, 20/16
Rx+ 155/105, 30/24

Saturday, June 12, 2021

Coach Sarah

HOT YOGA – next Sunday at Fahrenheit Yoga Studio in 12 South. Sign up sheet at the gym, and more details coming soon!

Workout of the Day

A.
In teams of two, alternating full rounds, complete 20 rounds of the following:

10 Dumbbell Push Presses
10 Hang Power Cleans
10 Calories on Assault Bike

While one person works, the other does 15 Abmat Butterfly Sit-ups (“active rest” for ya’ll šŸ¤£)

Friday, June 11, 2021

Z and baby hitting the workout!

Workout of the Day

A.
Every 10 minute, for 40 minutes (4 rounds):
500m Ski
25 Toes to Bar
400m Run
20 Power Snatches

Rx+ 135/95

Thursday, June 10, 2021

The best hand care ointment of all time. Made locally in Nashville. If you don’t have any yet, get online (amazon or their website) and buy some stat. You’ll wish you did it sooner, I promise.

HOT YOGA NEXT WEEKEND (June 20th)
I’ve been challenged to go. It looks easy AF. Not scared.Ā 
Sign up sheet is at the gym and more info will be shared soon!

Workout of the Day

A.
Clean and Shoulder to Overhead Complex
Complete all 8 reps unbroken
1 Hang Power Clean + 1 Shoulder Press
1 Power Clean + Push Press
1 Hang Squat Clean + 1 Power Jerk
1 Squat Clean + 1 Split Jerk

Build in load, but the main focus is technique.
It’s a good opportunity to refine the points of performance
of the four clean variations as well as the four shoulder to overhead exercises.

B. (repeat)
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of
Hang Squat Cleans (135 / 95)
Handstand Push-ups

Rx+ 185/125, strict

Wednesday, June 9, 2021

PROTEIN REMINDER! This recipe is SIMPLE and INCREDIBLE. You gotta try it. Directions: For every 7-8 oz of yogurt, you mix in one scoop of protein. That’s it. This picture represents two of those cups of Fage (7 oz each, so 14 oz total), and two scoops of lemon protein, and a cup of strawberries (optional). It works well with any flavor. Each container of Fage has 20 grams of protein, 4 grams of fat, and 6 carbs (140 cal). I eat the yogurt all the time just plain, but sometimes if I want a “treat” or need to hit my protein goals, I’ll mix in some protein powder. It’s delicious and tastes just like pudding. I recommend putting it in the freezer for 45 minutes or so before eating. The protein/macro breakdown for the picture above: 91 grams of protein, 10 grams of fat, 27 grams of carbs (569 cals).

Workout of the Day

Bring your hand protection today!

A.
21-15-9 rep rounds of:
Pull-ups
Box Step-ups w One Dumbbell* (24 / 20)

Rest 5 minutes

18-12-6 rep rounds of:
Chest to Bar Pull-ups
Box Step-ups w Two Dumbbells**Ā  (24 / 20)

Rest 5 minutes

15-9-3 rep rounds of:
Strict Pull-ups
Box Step-ups w Two Dumbbells*** (24/ 20)

Score is total time, including the 10 minutes of rest

*hold single DB however
**both DBs in the farmers carry position
***both DBs in the Front Rack position

Masters: pull-ups and 20/16 for all
Rx+ 30-21-12, 21-15-9, 15-12-9 (bar mu), 50s/35s

Tuesday, June 8, 2021

Proud of these dudes – Jackson, Noble, and Vernon –Ā  on their podium finish! They locked in 2nd place pretty handily!

Workout of the Day

A.
Shoulder Press
10-8-6-4-2-10 rep sets

Start light and build to a 10RM!

B. (repeat)
Every 5 minutes, for 15 minutes (3 rounds):
30/24 Calorie Row
20 Bench Presses (125 / 85)
10 Burpee Box Jumps (facing, not over 24 / 20)

Each round will be scored for time

Masters: 105/55, 20/16
Rx+ 155/95, 30/24in

Monday, June 7, 2021

Fun time competing with these beasts! We placed 4th overall. Vernon, Jackson, and Noble crushed it and placed 2nd in their division! And Larry, Dalton, and Jake were 13th in their division. Great weather, good energy, challenging opponents, a couple decent workouts…Overall and good and fun day! Would recommend.

Workout of the Day

A.
Front Squat
8-6-4-2-10
Build to a 10 rep max

B.
On the minute, for 12 minutes:
Min 1) 8/6 Cal Bike + Wall-Balls (20 / 14)
Min 2) 8/6 Cal Bike + Kettlebell Swings (53 / 35)

Saturday, June 5, 2021

SUMMER THROWDOWN COMPETITION
Tomorrow there is a competition in Murfreesboro that nineĀ Forte members will be competing at.
The Teams:
Larry, Jake, and Dalton (Muffin Abductors)
Jackson, Vernon, and Noble (Forte Practice Squad)
Micah, Braedon, and myself (CrossFit Forte)

Location:
Oakland High School
2225 Patriot Dr
Murfreesboro, TN 37130

Click this link for Heat Times and all other information:
https://docs.google.com/spreadsheets/d/1UVzMKFzTZlz0Owd1EcjctKRzS7G81kOc2TUTt_Xmtlg/edit#gid=36273961

Workout of the Day

A.
In teams of two, complete
10 rounds of:
150m run
12 pull-ups
12 thrusters (95 / 55)

– right into –

10 rounds of:
150m run
12 toes to bar
12 deadlifts (205 / 135)

Partner A runs, Partner B does pull-ups, Partner A does thrusters, etc until all 10 rounds have been completed.