Monday, February 25, 2013

The Competitors. Awesome job to everyone!

The Competitors. Awesome job to everyone!

Workout of the Day

Warm up
Row 500 m or run 400 m
20 Overhead squats with PVC
20 Sit-ups

Strength
Front squat 5 x 5 (heavier than last week) or, if you weren’t here last week, start with 70-75 percent of 1RM

Conditioning
2011 CrossFit Games 11.4 Workout
10 min AMRAP of:
60 Bar facing burpees
30 Overhead squats (120 / 90 lbs)
10 Muscle-ups

I don’t measure a man’s success by how high he climbs, but how high he bounces when he hits bottom. -George Patton

Have you signed up for the CrossFit Games Open yet?! It starts in 9 days and you have less than that to sign up. Here are some reasons you should: 7 Reasons Why YOU Should Sign up for the CF Open

Making foods as addcitive as drugs:  The Extraordinary Science of Addictive Junk Food  by the New York Times

 

 

Friday, February 22, 2013

Big 4:30 PM class

Big 4:30 PM class

Workout of the Day

Warm up
3-5 minutes of jump rope
then 2 rounds of “Cindy”
5 Pull ups
10 Push ups
15 Squats
Group mobility

Strength
Max out day! Our Back squat strength cycle has come to end. Looking forward to all the PRs!
Back squat 3-2-2-1-1-1-1

Conditioning
“Karen”
150 Wall-Balls (20 / 14 lbs) (10 ft target)

Nothing is too small to know, and nothing is too big to attempt. – W. V. Horne

Want to increase your bodys production of the Magic Hormone? Eat animal fat, get lots of quality sleep, have sex, and lift heavy shit.

It’s the last day to sign up for the 26.4.26 competition/fundraiser this Saturday. Sign up HERE and get 26 bonus points for the Paleo Challenge.

Trying to lose weight, get stronger and lean out? Read: Five Reasons Fish Oil Will Make You Stronger, Leaner & Healthier. Stronger Faster Healthier fish oil is for sale at the gym. By far the best quality fish oil on the market. and it’s less expensive than what you can purchase it for on www.strongerfasterhealthier.com and you don’t have to pay for shipping. We only have 9 bottles left, so get yours while you can! 

We are going HEAVY today trying to max out the back squat. So clearly safety is our first concern. First, here is how NOT to spot someone for the back squat:

 

Here is the proper way:

Thursday, February 21, 2012

Teaching the clean - nice shoes, Lauren

Teaching the clean – nice shoes, Lauren

Workout of the Day

Warm up
Run 400 m or row 500 m
Group mobility

Skill
Kipping/butterfly pull ups, handstand push ups, muscle ups or double unders.
Choose the one you’ve been having trouble with the most and work on it.

Conditioning
2011 CrossFit Games 11.2 Workout
15 min AMRAP
9 Deadlifts (155 / 100 lbs)
12 Hand release push-ups
15 Box jumps (24 / 20 inch)

Adversity causes some men to break; others to break records. – W. A. Ward

If ever you have wished to see a man consuming a raw deer carcass with a bunch of wolves, well, wish granted. This is some crazy shit: The Wolf Man

Great butter info-graphic. Just a reminder, grass-fed butter is allowed for the Paleo challenge. If you haven’t tried Kerrygold yet, you don’t know what you’re missing. 

13 days till the Open, guys. Have you signed up yet? There’s a countdown widget on the right of the page to help remind you to sign up.

If you sign up for the 26.4.26 this weekend, you receive 26 bonus paleo points! Ask us about it.

Wednesday, February 20, 2013

Bar muscle ups

Bar muscle ups – Clyde

Workout of the Day

Warm up
3-5 minutes of jump rope
Group Mobility

Strength
Squat clean 2-2-2-2-2-2-2-2

Conditioning
“Annie”
50-40-30-20-10 rep rounds of:
Double unders
Sit-ups

You can’t build a reputation on what you’re going to do. -Henry Ford

Getting fit fast. Studies show that high intensity interval training is better for you than long, slow, distance training.

The Boy With a Thorn In His Joints. NYT Magazine covers a story about a kid who goes on a gluten, starch, sugar free diet and cures his case of juvenile rheumatoid arthritis.

Sign up for the 2013 CrossFit Games Open!

Tuesday, February 19, 2013

Burpees!

Burpees!

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Take 15 minutes to work up to a heavy power jerk

Conditioning
26 Ground to overhead (155 / 105 lbs)
4 Bar muscle ups
26 Burpee over bar
*12 minute cap

Keep away from people who try to belittle your ambitions. -Mark Twain

Monday, February 18, 2013

front-squat-babyWorkout of the Day

Warm up
3-5 minutes of jump rope
Group mobility

Strength
5 x 5 Front squat @ 70-75% of 1RM

Conditioning
“Helen”
3 Rounds for time of:
400 m run
21 Kettlebell swings (1.5 / 1 pood)
12 Pull-ups

Failure is only the opportunity to begin again, this time more wisely.

Remember to sign up for the CrossFit Open and to list CrossFit Forte as the affiliate!

This Saturday is the Sandy Hook Fundraiser workout/competition. We will be doing the workout this week so you can try it out before hand. Nearly everyone can at least do the scaled version, so sign up! CrossFit Cares

For those of you doing the Paleo Challenge, stay strong and keep at it! Remember to submit your points for week 1.

Want to know why kids get fat? The Cause of Morbid Childhood Obesity.  Watch the first 3 minutes of this documentary to see an (maybe extreme) example. Both absurd and sad at the same time. It makes me think of this quote: “We don’t let our kids get addicted to alcohol. We don’t let them become addicted to smoking. Perhaps we should be equally cautious when it comes to soda and other highly processed high carb junk food.” Very true. 

Friday, February 15, 2013

Overhead squats - Katelyn

Overhead squats – Katelyn

Workout of the Day

Warm up
3-5 Min jump rope
15 Sit-ups
15 Air squats

Strength
Back squats 5 x 3 (heavier than last week)

Conditioning
Courtesy of CrossFit One World
50 Shoulder to overhead (135 / 95 lbs)
*Every time you put the bar down, do 20 lunge steps (10 each leg). 

The man who wins, is the man who thinks he can. -Vince Lombardi

Remember to sign up for the CrossFit Games Open!

Thursday, February 14, 2013

Kendrick slamming balls

Kendrick slamming balls

Workout of the Day

Warm up
Group mobility
Medicine ball drills

Skill
For 15 minutes, work on something you’ve been struggling with

Conditioning
20 Min AMRAP
5 Power cleans (145 / 100 lbs)
10 Toes to bar
15 Wall-balls (20 / 14 lbs)

Life can only be understood backwards, but it must be lived forward. – Soren Kierkegaard

Read this on Orange Coast CrossFit’s site the other day:

Cherry Picking

Cherry picking in our Crossfit world is selecting whether or not you will come based on the workout that’s put out. Athletes “cherry picking” choose whether or not to workout based on their own capabilities, fears, or dislike of movements to name a few reasons. The result is always the same, stagnant progress in your evolution in fitness and as an athlete, as well as hindering the common goal: general physical preparedness!  Cherry picking is exactly where you will find plateau’s in your journey!

Common Cherry Picking:

“That looks hard, I’m not going!”
“I’ve never done that, I’ll skip today!”
“Are you kidding me! I can’t do that!”
“Weightlifting? I don’t want to get big!”
“I don’t like running, I’m not going”

I challenge all of you, to not cherry pick workouts you deem unready for, uncomfortable with or know you just won’t enjoy.  It is in these workouts where you truly gain the most to include mental strength!  I challenge you to attack an area you do not enjoy or an area where you are weaker and attack it with positive energy, belief in yourself and a powerful will to overcome that battle, I promise the results are well worth it.

Wednesday, February 13, 2013

Hoodies are in!

Hoodies are in!

Workout of the Day

Warm up
Row 500 m or Jump Rope for 3 min
Group mobility

Strength
In 15 minutes, establish a heavy Hang Power Snatch

Conditioning
21-15-9
Overhead squats
Ball-slams
Ring dips

“What you get by achieving your goals is not as important as what you become by achieving your goals.” -Henry David Thoreau

Tuesday, February 12, 2013

Charlie practicing levitation

Charlie practicing levitation

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
EMOM for 10 min do 3 Deadlifts @ 70% of 1RM

Conditioning
12 Min AMRAP
9 Handstand push-ups
18 Pull-ups
36 Double-unders
*If you do not have handstand push-ups, sub w hand release deficit push-ups
**Sub pull-ups with banded pull-ups or ring rows

If it is important enough to you, you will find a way. If it is not, you will find an excuse.

This is making the rounds on the web, and since I agree with pretty much all of it, I thought I’d share: Top 11 Biggest Lies of Mainstream Nutrition

Remember to sign up for the 2013 CrossFit Open!