Monday, April 15, 2013

Wes doing some bar gazing

Wes doing some bar gazing

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Back squat 5 x 3 (heavier than last week) Please know the load you’re going to do before you come

Conditioning
AMRAP in 12 min of:
12 Hand release push-ups
18 Wall-balls (20 / 14 lbs)
36 Double unders

30 ABANDONED PLACES THAT LOOK TRULY BEAUTIFUL.

Friday, April 12, 2013

Whitney with a good looking snatch set up

Whitney with a good looking set up for the snatch

Workout of the Day

Warm up
Run 400 m
Group mobility

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

Conditioning
4 rounds for time of:
400 m run
12 Pull-ups
12 Knees to elbows

 

Thursday, April 11, 2013

If that bars not bending, you're just pretending.

If that bars not bending, you’re just pretending.

Workout of the Day

Warm up
3-5 min of jump rope
Group mobility

Skill
Pull ups, handstand push ups, or muscle-ups

Conditioning
Last done November, 1 2012
4 rounds for time of:
30 Kettlebell Swings (1.5 / 1 pood)
16 Thrusters (95 / 65 lbs)
24 Walking lunges w plate overhead (45 / 35 lbs)

**3 min rest between rounds**
***30 min cap***

In case you’ve heard and are worried about the recent study published by Nature suggesting (again) that red meat causes CVD, well, here are several rebuttals debunking it:
1) Does Red Meat Clog Your Arteries After all? – Mark’s Daily Apple
2) Red Meat and TMAO: Cause for Concern, or Another Red Herring? – Chris Kresser
3) Does Carnitine From Red Meat Contribute to Heart Disease Through Intestinal Bacterial Metabolism to TMAO?  – Chris Masterjohn

Here’s a pretty entertaining video of Mikko Salo doing 13.5. My favorite line is when the camera man asks, “so no cheering?” and Mikko repsonds with “No. Cheering’s for ladies.”

Wednesday, April 10, 2013

handstand walk

Workout of the Day

Warm up
Group mobility

Strength
Every 45 secs for 12 minutes, do one snatch (full squat) @ 75 % of 1 RM

Conditioning
AMRAP  in 10 minutes of:
20 Abmat sit-ups
16 Kettlebell snatches – 8 each arm (53 / 35 lbs) View Demo
10 Burpees

Great spirits have always faced violent opposition from mediocre minds. -Einstein

We are throwing a party this Saturday at Chris Perkins’ place. Everyone is invited. More info forthcoming.

We now have Stronger Faster Healthier Fish Oil ($35) and Pure Whey protein powder ($38). Top notch quality.

Snatch analysis:

 

Tuesday, April 9, 2013

Clyde

Clyde

Workout of the Day

Warm up
Run 400 m
30 Mountain climbers
10 Push-ups
Group mobility

Strength
Deadlift 2-2-2-2-2

Conditioning
“Diane”
21-15-9
Deadlifts (225 / 155)
Handstand push-ups

The superior man is modest in his speech, but exceeds in his actions. – Confucius

Logging Your Workouts

The importance of logging or keeping track of your WODs and strength numbers cannot be over-stated.  If you’re serious about improving your fitness, getting stronger, faster and healthier, you NEED to log and keep track of your workouts. It is IMPERATIVE if you want to see results and become a better athlete.  Since we’ve implemented Zen Planner, it cannot get any easier for you do to this. It literally only takes SECONDS, because the WOD is already in the system and all you do is type in your results and if or how your modified it. It’s really that simple. I would like for everyone to use Zen Planner as their means of logging WODs because it is electronic and helps us as coaches map your progress; however, if you think that is too big of a “hassle” you should still do something like keep a journal or take a picture of the board.  

On Strength Training:

Unless you are brand new to CrossFit Forte, you should know we follow a linear progression strength program for our back and front squats. Lately we’ve been doing the 5×3 rep scheme quite a bit. Meaning, we do FIVE sets of THREE reps – 15 total reps – all at the SAME WEIGHT. Say you do 5 x 3 at 225# this week (again, that’s 15 reps all at 225#), next week (or the next time you do it), you will add 5#-10# and do 5×3 (15 reps) at 230# – 235#. Every 2 months or so we test our 1RM, but in between that time, we stick to the linear progression.

If you see 3-3-3-3-3, or anything separated by dashes, it means you are increasing weight each set and ultimately going for a 3 rep max.  If it’s separated by an “x” you stick to a certain weight for all the reps.

If you don’t remember or track the weight you last did, you are probably wasting both your and your classmates’ time. Many of you know what weight you used the session prior and load up the barbell appropriately—I admire that. On the opposite end of that spectrum, some of you have no idea and start looking at the weight board and ask to look through pictures, etc. When you keep track, the guesswork is gone, and I promise you’ll get stronger. For those of you who don’t keep track, well, you’re missing out on a chance to get stronger and better.

I really, REALLY want to get you stronger, faster, and become a better athlete, but YOU also have to show initiative and accountability. All I ask is that you take a few seconds and jot down your workouts and the weights you used and if and how you modified it. Seriously, maybe 1 minute of “work” to keep track of your weights and WODs! This way, you won’t ponder what weight you used the last time you did a movement, ask me to scroll through pictures of the board to see what you did, or IF you even did it. I promise you will thank yourself for doing this. Fitness is a life-long journey, and many of you will be doing CrossFit for many years to come. When you look back several years from now, won’t you want to know how long it took you to do “Fran” or how much you could deadlift, squat and snatch?

Starting next week, before every class, I’m going to ask you what the load is that you’re going to do for the day. If you are new or have not established your starting point load for one of the squats, that’s completely fine – Katelyn or I will help you establish your load. If you do not know what your load is supposed to be before the squat session starts, you will get a bonus to the day’s exercise regimen. It will not be fun. It involves burpees and maybe some wall walks.

It’s that simple, folks. Use Zen Planner, take a picture, jot it down in a journal, or open up a notes program on your phone and type in your load at the end of your class. Too easy! I promise that I will make you stronger if you take initiative and keep track of your work.

                Thank you all for being a part of our community and pushing yourselves each day.  We all know CrossFit is by no means an easy program, and the camaraderie you all show every day makes a huge difference to the atmosphere—even when the workouts are brutal.  Hopefully the tracking will make it that much easier to enjoy the highlights of the hour of class rather than worrying about tracking down our last score/weight, whilst also getting strong as shit.  If you have any questions about Zen Planner, please do not hesitate to reach out to Katelyn or myself.  We are always here to help.

Keep being awesome.
-Evan

Monday, April 8, 2013

Travis doing some box jumps

Travis doing some box jumps

Workout of the Day

Warm up
400 m run
15 Air squats
30 mountain climbers
Group mobility

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

Conditioning
400 m run
10 Shoulder presses (115 / 75 lbs)
15 Front squats (115 / 75 lbs)
20 Push presses (115 / 75 lbs)
25 back squats (115 / 75 lbs)
400 m run

An optimist sees an opportunity in every calamity; a pessimist sees a calamity in every opportunity. – Winston Churchill

Well, the CrossFit Games 2013 Open has finally come to an end.  I am seriously proud of everyone who participated. Many of you put on some incredible performances and pushed yourselves well beyond your comfort zone. And because of that, lots of new PRs (personal records) were hit along the way. Regardless of how you ranked worldwide, you should be happy that you even did it. It takes courage to compete. Did you notice how competing can put your performance on an entirely different level? Anyway, keep working hard at the gym and when you do it again next year, I promise you’ll do better. Like I tell everyone who is new to CrossFit: if you put in the work, you only get better. Getting worse is not an option. So here’s to next year!

Slow motion snatch:

Friday, April 5, 2013

Amy showing off her good OHS form

Amy showing off her good OHS form

Workout of the Day

Warm up
Run 400 m, then
3 Rounds of
10 OHS w PVC
10 Walking lunges

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

Conditioning
5 rounds of
12 One armed KBS (70 / 53 lbs) (12 each arm)
12 Goblet squats (70 / 53 lbs)
200 m run

 

Thursday, April 4, 2013

Rex front squatting

Rex front squatting

Workout of the Day

Warm up
400 m run
Group mobility

Conditioning
AMRAP in 20 min
30 Box Jumps (24 / 20 inches)
30 Wall-Balls (20 / 14 lbs)
30 Toes to bar

Don’t run from a challenge. Instead run toward it because the only way to escape fear is to trample it beneath your feet. -Nadia Comaneci

We all know sleep is important. Here is a list of articles about why is it so: SLEEP – greatist.com

 

Wednesday, April 3, 2013

Doing what I do best: inflicting pain upon others

Doing what I do best: inflicting pain upon others

Workout of the Day

Warm up
Run 200 m
then 2 rounds of
10 Sit-ups
20 Mountain climbers
10 Push-ups

Strength
Overhead squat 3-2-2-1-1-1

Conditioning
5 Rounds for time of:
15 Ring – dips
12 Power Cleans (135 / 95 lbs)

Confidence comes not from always being right but not fearing to be wrong. -Unknown

Who wants to do the Original Mud Run in Franklin, TN on Saturday, May 4th?!? Let’s get a team together and do it! They have a special course just for CrossFitters. Click HERE to read more about it.

The Overhead Squat – Greg Glassman, CrossFit CEO

A Smarter Approach to Reading Nutrition Labels

Girls, weightlifting doesn’t make you bulky, but cupcakes do. Jessica Marie Salvaggio doing overhead squats at 198 lbs for a triple: 

Tuesday, April 2, 2013

Jim doing 13.4

Jim doing 13.4

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Deadlift 3-3-3-3-3

Conditioning
7 Rounds for time of:
7 Deadlifts (225 / 155)
30 Lateral jumps over bar
7 Chest to bar pull-ups