Thursday, September 23, 2021

New toy at the gym for you all to play with

FORTE IN HOUSE COMP
In one month from today, we will be throwing a smaller Forte members only competition. Fitness will be tested, fun will be had, and prizes will be won.
In-House Partner Competition Saturday, October 9th.  This will be a mash-up competition consisting of 3 WODs in which same-sex Rx and Scaled athletes will be paired against other teams. You can sign up with or without a partner; we would love to match up teams if you’re open to it!  This is a great way to test yourself and get to know other athletes.
Judges needed as well!  Sign up for judging or competing HERE.

Workout of the Day

A.
Minute 0:00-15:00
Complete for time:
1000m Row
100 Kettlebell Swings (53 / 35)

B.
Minutes 15:00-30:00
Complete for time:
1000m Run
100 Wall-Balls (20 / 14)

C.
At minute 30:00-45:00
Complete for time:
1000m Ski
100 Slam Balls (pick weight)

Ladies: 850m on row and ski

Masters: 44/30
Rx+ 70/53, 30/20, 50/40

Wednesday, September 22, 2021

One of the best, most informative podcasts I’ve listened to in a while, especially for men, as a good portion of it is about male health optimization (but ladies can gain a lot from whats discussed as well) Dr. Huberman has such a treasure of knowledge when it comes health. A TRUE health expert. The last few months I have been consuming as much content of his as possible. If you apply some of his many teachings, you will be happy you did. He is 100% worth the follow on IG, Twitter, and YouTube. HUGE fan. 

Workout of the Day

A.
Deadlift
5 x 4 at 70-80%

All sets at same load.
If you were here last week for the 5 x 5, go up in weight if you are feeling good.
Perform sets every 3 minutes.

B.
AMRAP in 15 minutes:
8 Hang Power Cleans (155 / 105)
10 Burpees Over the Bar
12 Deadlifts (155 / 105)

Rest exactly 60 seconds after each round

Masters: 120/75, burpees
Rx+ 185/125, bar facing

Tuesday, September 21, 2021

It’s ALWAYS helpful to watch and study people who are proficient at the movement perform the movement. I would share the strict given that’s what the workout calls for, but the kipping encompasses all parts of the strict in addition to all the moving parts of the kip. The kipping HSPU is far more technical than the strict HSPU. Strict is about strength. Kipping is about technique – not much strength is needed.

Workout of the Day

A.
Bench Press
7 x 6 at 70-80%
If you were here last week for our 7×7, try something a little heavier

Perform sets every 2 minutes

B. (repeat)
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Handstand Push-ups
Strict Pull-ups

Rx+ 20/14 lb vest

***There will be plenty of scaled options and modifications for the workout tomorrow***

Monday, September 20, 2021

Throwback to when we hosted the Granite Games Throwdown in Sep 2019

FORTE IN HOUSE COMP
In one month from today, we will be throwing a smaller Forte members only competition. Fitness will be tested, fun will be had, and prizes will be won.
In-House Partner Competition Saturday, October 9th.  This will be a mash-up competition consisting of 3 WODs in which same-sex Rx and Scaled athletes will be paired against other teams. You can sign up with or without a partner; we would love to match up teams if you’re open to it!  This is a great way to test yourself and get to know other athletes.
Judges needed as well!  Sign up for judging or competing HERE.

Workout of the Day

A.
Back Rack Reverse Lunge
16-16-16-16
Build to a heavy set of 16

Perform sets every 3 minutes

B.
For time:
45 Calorie Assault Bike
30 Front Squats (155 / 105)
15 Devil Presses (50s / 35s)

Ladies: 35 cal

Masters: 120/80, 35s/25s
Rx+ 185/125, devil thrusters

Saturday, September 18, 2021

Workout of the Day

A.
Bodybuilding Sesh

B.
“Tailpipe”
Three rounds of:
Partner A: 250m Row
Partner B: Double KB Front Rack Hold

Each partner rows 3 times, each partner holds the KBs 3 times

Friday, September 17, 2021

CANOE TRIP
On Saturday, after we hit the workout of day at Forte, we will be hitting the Harpeth River on a canoe or kayak.
As always, we encourage you to bring friends and family, drinks and food, etc and etc.
Canoe Music City
9/18 @ 11:30am
$50 2 person Canoe
$39 1 person Kayak

PLEASE pay Kristine Zahm, ideally via venmo (@kristine-zahm)

FORTE IN HOUSE COMP
In one month from today, we will be throwing a smaller Forte members only competition. Fitness will be tested, fun will be had, and prizes will be won.
In-House Partner Competition Saturday, October 9th.  This will be a mash-up competition consisting of 3 WODs in which same-sex Rx and Scaled athletes will be paired against other teams. You can sign up with or without a partner; we would love to match up teams if you’re open to it!  This is a great way to test yourself and get to know other athletes.
Judges needed as well!  Sign up for judging or competing HERE.

Workout of the Day

A.
Hang Snatch
Every 90 seconds, for 15 minutes (10 sets):
3 hang squat snatches at ~60-65%

B.
For time:
1000m Ski or Row
50 Alt DB Snatches (50 / 35)
25 Overhead Squats (125 / 85)

Masters: 40/25, 95/65 (front squat optional)
Rx+ 70/50, 145/100

Thursday, September 16, 2021

Did you know that whenever you are coached by Micah, you’re being coached by a Rockstar? Pretty cool.

Workout of the Day

A.
Five rounds of the following (40 min):
Minutes 1-2: 400m run
Minutes 3-4: Wall-Balls (20 / 14)
Minutes 5-6: Toes to Bar
Minutes 7-8: Rest

Score is total WB and TTB combined

Masters: 14/10
Rx+ 30/20

Wednesday, September 15, 2021

Do you know what this is? Yup, three boxes containing 288 shirts within. They will be hung at the gym Thursday. Get they while they last.

Workout of the Day

A.
Deadlift
5 x 5 at 65-75%

B.
AMRAP in 15 minutes of:
9 Power Cleans (155 / 105)
18 Box Jump Overs (24 / 20)

Rest exactly 60 seconds after each round

Masters: 120/80, 20/16
Rx+ 185/125

Tuesday, September 14, 2021

Workout of the Day

A.
Bench Press
7 x 7 at 70-80%

B.
Every 5 minutes, for 15 minutes (3 rounds):
21/16 Calories on Assault Bike
15 Power Jerks (115-125-135 / 75-85-95)
9 Burpee Box Jumps – Facing, not over (24 / 20)

Each round will be for time

Masters: 85-95-105 / 60-65-70
Rx+ 155-165-175/105-115-125, 30/25 inch box

Monday, September 13, 2021

Upcoming events:

CANOE TRIP
In 10 days (next Saturday), after we hit the workout of day at Forte, we will be hitting the Harpeth River on a canoe or kayak.
As always, we encourage you to bring friends and family, drinks and food, etc and etc.
Canoe Music City
9/18 @ 11:30am
$50 2 person Canoe
$39 1 person Kayak

PLEASE pay Kristine Zahm, ideally via venmo (@kristine-zahm)

FORTE IN HOUSE COMP
In one month from today, we will be throwing a smaller Forte members only competition. Fitness will be tested, fun will be had, and prizes will be won.
In-House Partner Competition Saturday, October 9th.  This will be a mash-up competition consisting of 3 WODs in which same-sex Rx and Scaled athletes will be paired against other teams. You can sign up with or without a partner; we would love to match up teams if you’re open to it!  This is a great way to test yourself and get to know other athletes.
Judges needed as well!  Sign up for judging or competing HERE.

Workout of the Day

A.
Back Rack Reverse Lunge
20-20-20
Starting at a moderate load, build to something challenging

After each set: 30 seconds max double-unders

B.
AMRAP in 12 minutes of:
40 Double-unders
20 Kettlebell Swings (53 / 35)
10 Thrusters (95 / 65)

Masters: 44/30, 75/55
Rx+ KB snatches (10R/10L), 115/80