Wednesday, January 26, 2022

Workout of the Day

Toes to Bar and Progressions

Every 5 minutes, for 15 minutes (3 rounds):
30/24 Calorie Row
30 Kettlebell Swings (53 / 35)
30m Box Push

Each round will be for time

Masters: 35/26
Rx+ 55/35lb plate on box, double KB snatch (44s/35s)

Tuesday, January 25, 2022

“Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system. For this reason, any training system that does not consider and duly correct an athlete’s diet will be suboptimal. Long-term training depends upon a solid base of nutritional support”

If I had to choose between proper Nutrition or Exercise for myself or anyone else, I would choose proper nutrition 100% of the time. You cannot be healthy if you eat poorly, even if you exercise consistently. It is the foundation of EVERYTHING. The saying we’ve all heard: “you are what you eat” is very true.

Too many of you BUST YOUR ASSES in the gym 3-6 times a week, but at the same time, too many of you haven’t the slightest idea of how to eat optimally for health, looking sexy AF, progress in the gym, recovery, etc.

Unfortunately, working out is the EASY part of health. When you do CrossFit (especially the way WE do CrossFit at Forte) AND eat well, you will be able to express your strongest, healthiest, sexiest, and most dominant self.

However, it’s not your fault you don’t know how to eat for optimal health. The world of nutrition is confusing and thus frustrating at its best, and full of lies, deceit, and manipulation at its worst. I’ve been OBSESSED with nutrition since 2008, got a minor in it at UW-Milwaukee in 2010, and continue voraciously read and listen, apply and experiment with all things nutrition to this day. I have a good idea of what works. And I realize nutrition is not a “one-size-fits-all” scenario.

I’ve decided to use this platform to share as much basic, helpful, and immediately applicable information more frequently, hoping that some of you start incorporating it into your lifestyles.

What you can start with today is PROTEIN. One gram per pound of bodyweight. This alone will change your life…

Workout of the Day

Deadlifts and Push Presses
Every minute, for 18 minutes:
Min 1) 4 deadlifts at 65-70%
Min 2) 4 push presses at 65-70%

B. (repeat)
For time:
21-15-9 rep rounds of:
Deadlifts (225 / 155)
Handstand Push-ups

Monday, January 24, 2022

Proud of these three. Amanda, Makena, and Silvia getting that podium finish this weekend at the Mayhem on the Mountain competition in Alabama. Way to represent Forte!

The CrossFit Games Open starts in ONE month. LFG!

Workout of the Day

Back Rack Lunge

B. (repeat)
10 Thrusters (95 / 65)
15 Bar-Facing Burpees
20 Thrusters
25 Bar-Facing Burpees
30 Thrusters
35 Bar-Facing Burpees

Masters: 65/45, burpees

“Omar” Background: U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

The “Omar” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, May 21, 2013 (130521).

Friday, January 21, 2022

Workout of the Day

Every 10 minutes, for 40 minutes (4 rounds):
100 Double-unders
40 Wall-Balls
30 Pull-ups
20c Assault Bike

Each round will be for time

Rx+  30/20lb, 15/12 bmu, + 10m hs walk

Thursday, January 20, 2022


Workout of the Day

5 sets of 3 at 75%

Three rounds for time of:
500/400m Row
10 Power Snatches

Rx+ 10 squat snatches (135 / 95), sub 10

Wednesday, January 19, 2022

Bone Broth. Click the link to learn about the benefits. These 5 ingredients shown in the picture make for an extremely delicious, high protein, and highly nutritious drink or base for soups. I almost exclusively use it as a sipping broth, drinking it right out of a coffee cup because it tastes so damn good. I get dual use out of the bones I buy, too. I buy marrow bones and eat the marrow (the marrow is a wonderfully healthy and delicious treat on its own), and after roasting the bones, I then re-use the bones to make the broth. I literally make a batch every week. My wife and my 15 month old love it. My 3 and 5 year olds are…3 and 5 year olds so there is no convincing them they’re missing out.

Things needed and directions:
-Two(+) pounds of beef bones (highly recommended your bones have some gristle and meat still on them)
-Water (fill the crock pot)
-Apple Cider Vinegar (this is the ingredient that leaches the minerals from the bones and into the broth)
-Sea Salt (salt to taste: 7-14 grams depending on preference)
-One Garlic Bulb (I smash the cloves before adding them)

*Let it simmer on low for 24-36 hours. The longer the better.

Use a strainer and funnel it into GLASS containers. Hot food and drinks in plastic should be avoided when possible.


Workout of the Day

Push Press
Every minute, for 12 minutes:
Min 1) 4 push presses from behind the neck
Min 2) 4 push presses from the front

Start at a moderate load, and increase by feel every 4 minutes (3 total loads)

B. (Repeat)
AMRAP in 15 minutes of:
7 Jerks
14 Toes to Bar
21 Box Jump Overs (24 / 20)

Rest exactly 60 seconds after each round

Masters: 20/16
Rx+ 185/120

Tuesday, January 18, 2022


Workout of the Day

Back Squat
15 minutes to establish a heavy set of 10

B. (repeat)
“Toxic Shock”  
AMRAP in 10 minutes of:
8 Alt Front Rack Reverse Lunges (115 / 75)
6 Burpees Over the Bar

Masters: 85/60, burpees
Rx+ 145/100

Monday, January 17, 2022

Not gonna lie, it feels good to volunteer, especially when you know it’s children you’re helping. It also feels good to know you’ve garnered your ticket to the Pearly Gates. This fit group of good people is HEAVEN BOUND! Thank you for helping out!

SCHEDULE for MONDAY: 6:00 AM and 9:30 AM are canceled. Sorry for any inconvenience this may cause.

Workout of the Day

Complete 3 rounds of the following:

AMRAP in 3 minutes of:
Assault Bike 30/22 Calories
Max Single Arm Thrusters w DB

-Rest 2 Minutes-

AMRAP in 3 minutes of:
Row 30/24 Calories
Max Hang Clean and Jerks w DB

-Rest 2 Minutes-

AMRAP in 3 minutes of:
Ski 30/23 Calories
Max Snatches w DB

-Rest 2 Minutes-

**For the DB exercises, switch arms as desired**

Rx+ 70/50

Saturday, January 15, 2022

Workout of the Day

In teams of two, with partners alternating exercises, complete AMRAP in 30 minutes of:
5 Devil Presses
15 Bench Presses
4 Wall-Walks
15 Pull-ups
5 DB Clusters

Partner A does the DP, Partner B does the PU, Partner A does the WW, Partner B does the BP, Partner A does the clusters, Partner B does the DP, etc etc for 30 minutes

Friday, January 14, 2021


Workout of the Day

Snatches and Skiing
Every 2 minutes, for 20 minutes (10 sets):
10/7 calories on the ski erg
5-5-4-4-3-3-2-2-1-1 Hang Squat Snatches

Start light and build by feel

Masters: hang power

AMRAP in 8 minutes of:
2-4-6-8-10-12 etc of:
Power Snatches
Handstand Push-ups

Masters: Hand release push-up
Rx+ 135/95, strict