Monday, April 1, 2013

Workout of the Day

Warm up
3 -5 min jump rope, double under work
Group mobility

Strength
Max out Monday!
Front Squat 3 – 2 – 2 – 1 – 1 – 1 – 1

Paleo Challenge Benchmark Workout
8 Minute AMRAP of
3 Thrusters (95 / 65 lbs)
3 Bar facing burpees
6 thrusters
6 Bar facing burpees
9 Thrusters
9 Bar facing burpees
12 Thrusters
12 Bar facing burpees
15…
15…
18…
18…

Don’t let what you cannot do interfere with what you can do. – John Wooden

We will be doing the same workout – max out our front squat and the ascending ladder WOD – that we did on February 11, 2013. Hopefully the clean eating and hard training will put some pounds on your front squat and some reps on your workout. As I’m writing this (after the 6 AM class), all those who did the workout on February 11 and again today have PR’d on their front squat and gotten more reps than they did on Feb 11. That is awesome. I have no doubt the rest of you will be hitting new PRs, too.

There’s a competition in a few weeks at CrossFit Talon. Read more about it HERE

 

Friday, March 29, 2013

Erin split jerking

Erin split jerking

Workout of the Day

Warm up
3-5 min of jump rope (double under work)
Group mobility

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

Conditioning
Complete the following for time:
800 m run
50 Overhead squats (45 lbs)
30 Pull-ups

We could all take a lesson from the weather. It pays no attention to criticism. – Unknown

 

REMINDER: No 6:30 PM class today

Strategy and Gaming for 13.4

Thursday, March 28 , 2013

Row, row, row your boat...

Row, row, row your boat…

Workout of the Day

Warm up
Run 400 m, row 500 m, or 30 cals on the Airdyne
Group mobility

Conditioning
8 rounds for time of:
8 Thrusters (115 / 75 lbs)
12 Kettlebell swings (70 / 53 lbs)
200 m run w/ medicine ball (20 / 14 lbs)

If you accept the expectations of others, especially negative ones, then you never will change the outcome. -Michael Jordan

Zen Planner and payment updates! Now when you login, you can edit your personal information (including billing). This means you can enter your bank information for our new payment system here. PLEASE NOTE: Choose e-check as the type of account information for billing. It doesn’t do us any good to have your credit card number since we cannot run it on this system.

If you would rather not enter the info yourself, you can still bring a voided check instead. Thanks in advance!

For those of you leaving this weekend and need to do 13.4, today is the day. Watch this video for efficiency tips:

Wednesday, March 27, 2013

Overhead squats

Overhead squats

Workout of the Day

Warm up
Row 500 m or run 400 m or jump rope

Strength – Olympic lifts
Take 15 minutes to establish a squat clean (as heavy as possible)

Conditioning
AMRAP in 15 minutes of:
50 Double unders
12 Burpees
3 Wall walks

Every accomplishment starts with a decision to try. – Unknown

ANNOUNCEMENTS: 1) We need a voided check by the end of the week from all of you. 

2) The Paleo Challenge comes to an end today. For those of you who participated, thanks.  Even though it was organized poorly (I apologize), many of you showed initiative and followed it loyally.  And many of you who did participate did see great results, which is AWESOME. Some of you I talked to lost up to 20+ lbs in the month or so of adhering to eating paleo. That is outstanding! I hope that makes you as happy as it makes me. And if you’ve been seeing great results – you feel, look, and perform better – why stop? Keep eating this way. Make it part of your life. Eat real, whole foods all the time and the benefits you’ve seen in the past month will continue. I promise the next one we do will be better.   FYI – for those of you who paid the $20, we will be giving you you’re money back. However,  there will still be prizes to a couple of winners, though. 

3) CJ Hastings recently got CrossFit Level 1 Trainer certified. He is Rich Froning approved (Rich Froning was one of his instructors at the cert). He will soon be added to the very small coaching staff here at Forte (we are looking forward to growing our staff promptly *hint*). Which classes will he be instructing? That has yet to be determined. But either way, if he happens to be instructing one of the classes you attend, treat him like you treat me: like shit. JUST KIDDING! Treat him with respect and dignity. Bow in front of him and kiss his hand. Swear your allegiance. Or the Shake Weight it will be!

How many proposed causes of obesity are there? If you guessed 82, you were correct! And there is at least one medical paper legitimizing each theory. The 82 Putative Causes of Obesity 

Ultimate Post-Workout Testosterone Booze: Hard Liquor Increases Late PWO Testosterone Levels by Almost 100%

Motivational Video of the Day:

 

Tuesday, March 26, 2013

Wallballs

Wallballs

Workout of the Day

Warm up
3 – 5 min of jump rope, double under work

Strength
Push press 5-5-5-5-5

Conditioning
21-15-9
Deadlifts (225 / 155 lbs)
Box jumps (24 / 20 inches)
Hand release push ups

Don’t be afraid to go out on a limb. That’s where the fruit is. – H. Jackson Browne

The shocking TRUTH about protein doses – Interesting. I’ve been ingesting anywhere from 30-60 grams of whey protein post workout. 

Motivational video of the day. If this video doesn’t make you want to snatch 500 lbs and/or go out and fight some lions and elephants, there is something wrong with you. 

Monday, March 25, 2013

Building boxes

Building boxes

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)

Conditioning
AMRAP in 12 min of:
4 Shoulder press (75 / 45 lbs)
8 Sumo deadlift high pulls (75 / 45 lbs)
12 Front squats (75 / 45 lbs)

I am not discouraged, because every wrong attempt discarded is another step forward. – Thomas Edison

 

 

 

Friday, March 22, 2013

Katey cleaning

Katey doing some cleans

Workout of the Day

Warm up
Row 500 m or run 400m
Group mobility

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

Conditioning
30 – 20 – 10
Front rack lunges (105 / 70 lbs )
Sprawl balls (20 / 14 lbs)

You can’t put a limit on anything. The more you dream, the farther you get. -Michael Phelps

THERE WILL BE NO 6:30 PM CLASS TODAY

 The Top Countries for Sugary Drink-Related Deaths: U.S. Ranks Third – Forbes

Prepare yourself for 13.3 tomorrow. Watch this video:

Thursday, March 21, 2013

Frankenstein squats

Frankenstein squats

Workout of the Day

Warm up
Run 400 m or row 500 m

Skill
15 minutes of double under work

Conditioning
AMRAP in 18 min of:
5 Hang power cleans (155 / 105 lbs)
7 Box jumps (30 / 24 inches)
9 Kettlebell swings (70 / 53 lbs)

Most people watch where people are and were, an athlete looks at where they are going. – Michael Redd

There Is No Such Thing As A “Calorie” (To Your Body) – Gnolls.org

13.3 is here! AMRAP in 12 minutes of 150 wallballs, 90 double unders, and 30 muscle ups. Here are some tips from KStar that will help you out:

Wednesday, March 20, 2013

Bob snatchin'!

Bob snatchin’!

Workout of the Day

Warm up
Row 500 m, run 400 m, 3 min of jump rope or 15 calories on the airdyne

Strength
Snatch (full squat) 8 x 2

Conditioning
AMRAP in 10 minutes of:
5 Overhead squats (135 / 95#)
10 Chest to bar pull-ups
15 Wallballs (20 / 14 #)

It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters. -Paul “Bear” Bryant

How Sitting Too Much Is Making Us Sick and Fat — And What to Do About It

Vitamin D supplements may battle muscle fatigue and improve efficiency : Supplementation with vitamin D could help to improve muscle functions in people with low levels of the sunshine vitamin, according to new research.

Olympic Weightlifting Beasts:

Tuesday, March 19, 2013

Kathleen looking mean on those front squats

Kathleen doing front squats

Workout of the Day

Warm up
3-5 minutes of jump rope (double under practice)
Group mobiity

Strength
Push Press 3-2-2-1-1-1

Conditioning
AMRAP in 12 Min
8 Push presses (95 / 65)
10 Front squats (95 / 65)
12 Knees to elbows

My secret? It’s not how big my engine is; it’s how much I can keep my foot off the brakes. – John Frieh

Fit at 102: Ray Clark is proof that it’s never too late to start exercising – Washington Post

Let Them Eat Fat – The Wall Street Journal

Push Press Prep: