Monday, March 18, 2013

I wish we had a comment section so we could do a caption contest.

I wish we had a comment section so we could do a caption contest.

Workout of the Day

Warm up
Row 500 m, run 400 m or jump rope for 3 min

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

Conditioning
Death by…come to find out!

Life isn’t about finding yourself. Life is about creating yourself. – George Barnard Shaw

Please make sure to check in when you get to the gym and to record your workouts on Zen Planner…and to make them public!

In Obesity Epidemic, Poverty Is an Ignored Contagion – The New York Times

Did you know magnesium can affect your mood? That’s one of the reasons I supplement with it. Read this: Magnesium and the Brain

Greg Glassman defining CrossFit:

Friday, March 15, 2013

Mike doing a 265 lb power clean

Mike doing a 265 lb power clean

Workout of the Day

Warm up
Run, row or jump rope
Group mobility

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

Conditioning
7 min AMRAP
7 Thrusters (75 / 45)
21 Double-unders

If it doesn’t challenge you, it won’t change you.

Reminder: remember to sign in when you get to the gym. Also, when you put your scores on Zen Planner, make them public!

An old classic journal article by Greg Glassman, CrossFit CEO – A Beginners Guide to CrossFit

This Man Thinks He Never Has to Eat Again – Vice

UV, vitamin D and melanoma. Interesting stuff!

Calorie Counts: Fatally Flawed, Or Our Best Defense Against Pudge? – The Salt

 Improving your jumping – Kstarr:

Thursday, March 14, 2013

Twinsies!

Twinsies!

Workout of the Day

Warm up
Run, row, or jump rope

Skill
Spend 15 minutes working on double unders or pull-ups

Conditioning
Complete the following for time:
400 m run
50 push-ups
400 m run
50 pull-ups
400 m run
50 wall-balls
400 m run

If you want to be great, affiliate with greatness. – Chad Butler

The CrossFit Boogeyman – Huffington Post

It’s Time to Rethink America’s Corn System – Scientific American

Infographic showing how to ruin your health – NewsWise

Another “Meat is Bad” study recently made the headlines. Read Mark Sisson’s critique.

The CrossFit Games 13.2 workout was released. We are going to doing it Saturday at 10 AM. Watch the video below to get some tips on how to prepare and move efficiently.

Wednesday, March 13, 2013

Caroline

Caroline

Workout of the Day

Warm up
Group mobility

Strength
Take 15 minutes to establish a heavy power clean

Conditioning
9 min AMRAP
3 Deadlifts (185 / 115 lbs)
3 Burpee over bar
6 Deadlifts
6 Burpee over bar
9 Deadlifts
9 Burpee over bar
12…
12…
Ascending by 3, get as high as you can get in 9 minutes

The great man is always the man of mighty effort, usually the man whom grinding need has trained to mighty effort. -T.R.

We are ordering grass-fed beef from a local farmer. $3.30/lb. Great price. Sign the sheet and request the amount you want at the gym!

One week of bad sleep can “switch off” hundreds of genes and raise the risk of a host of illnesses including obesity and heart disease, scientists claim. Lack of Sleep “Switches Off” Genes – The Telegraph

Sleep less, Eat More, Gain Weight – The Salt

From Vegan IBS Sufferer, to Healthy Carnivore – The Independent

Power Clean

Tuesday, March 12, 2013

Shake Weight of shame.

Shake Weight of shame.

Workout of the Day

Warm up
3 – 5 min of jump rope
Group mobility

Strength
Shoulder press 3-2-2-1-1-1

Conditioning
50-40-30-20-10
Kettlebell swings (53 / 35 lbs)
Sit-ups

We become what we think about all day long. – Ralph Waldo Emerson

ANNOUNCEMENTS: we are implementing Zen Planner starting today. Read about it HERE.

Let’s buy a cow! We are getting ready to make a purchase of a 100% grass-fed and pastured cow from a local farmer here in TN. The price is pretty excellent: $3.30/lb. The only places you can find grass-fed beef in Nashville are Trader Joe’s ($6 – 6.50/lb) and Whole Foods ($8 – 9.00/lb). Stupid expensive. We’re going straight to the source, supporting some good farmers who are doing important things, and we will be eating a much healthier source of beef for a price you would be paying at Kroger for shitty beef. Below are several articles detailing the differences in grass-fed vs grain fed beef. There is a sign up sheet at the gym.

The Differences Between Grass-Fed and Grain-Fed Beef – Marksdailyapple.com

Grass-fed vs. conventional meat: it’s not black or white – Chriskresser.com

Another Reason to Eat Grass-Fed Beef – Dr. Eades

Infographic Showing that Your Burger May Come From a Thousand Different Cows

TED Talks
Allan Savory: How to green the world’s deserts and reverse climate change 

Monday, March 11, 2013

Alicia doing some heavy swings

Alicia doing some heavy swings

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
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang squat cleans (115 / 75 lbs)
Ring dips
Box jumps (24 / 20 inch)

Laziness is a secret ingredient that goes into failure. But it’s only kept a secret from the person who fails.

Great work on the CF Games Open 13.1 workout! Saw some great performances and saw lots of you push yourselves harder than ever. Makes me proud. Now let’s get ready for 13.2!

REMINDER: There will be a 3:30 PM class Monday, Wednesday and Friday

Fuck Compression Tights: Mike Warkentin believes special equipment will never take the place of practice and effort – CrossFit Journal

Educate yourself on the different types of whey protein

More “Vegetable” Oil?  More Heart Deaths – Joe Hibbeln on vegetable oils, their high omega 6 content, and why they’re bad for us. 

Graph showing how Americans spend their money on food – Businessweek.com

 

Friday, March 8, 2013

Who is it?!

Who is it?!

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

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

Conditioning
10 Min AMRAP of:
10 Handstand push-ups
30 Double-unders
10 Kettlebell swings (2 / 1.5 pood)

Motivation is what gets you started. Habit is what keeps you going. – Jim Ryun

 Hey, Vibram Five Finger wearers: Barefoot Running Can Cause Injuries, Too – NYTimes.com – I personally like shoes better, especially for CrossFit. Shoes have a much sturdier, solid feel, IMO. When I started CF, I would occasionally wear a pair of Vibrams (I still have them), but after movements like double unders, box jumps and the Olympic lifts, the balls of my feet would hurt, so I made the switch. I’m still a fan of the minimalist shoes, though. 

For those of you who want to get strong, tack on muscle, and enhance your performance, here are some good tips: How to Gain Weight and Build Muscle

Salt, Sugar, Fat: How the Food Giants Got Us Hooked  – A review of a new book about the food that is getting us sick.

4 Super-foods the Media Tells You are Unhealthy – Balancedbites.com

REMINDER: We are doing the CrossFit Games Open 13.1 workout Saturday at 10 AM. Come and cheer and work your ass off! 

ALSO: CrossFit Forte is going green. We are down to our last paper cups. After they are gone, we will no longer stock them.  We think it’s silly to provide paper cups when you can easily purchase or re-use a water bottle.  

ALSO ALSO: Everyone is invited to the Paleo Potluck on Saturday at our place. 123 Lea Ave, Nashville. Pretty much right Downtown. It’s encouraged to bring some paleo friendly food, a significant other, and some clothing you don’t wear in the gym. Let’s feast. 

In case you haven’t see the CF Games 13.1 workout, here is Julie Foucher crushing it:

Wednesday, March 6, 2013

Snatches are magical

Snatches are magical

Workout of the Day

Warm up
3-5 min of jump rope
Group mobility

Strength
In 15 minutes work up to a heavy snatch (either squat or power)

Conditioning
21-15-9
Power snatches (115 / 75 lbs)
Burpee box jumps (24 / 20 inch)

“When you’re a real champion the word ‘quit’ doesn’t exist in your vocabulary.” -Unknown

The 2013 CrossFit Games Open begins today! They announce the workout tonight at 7PM. We will do it as the WOD tomorrow and Saturday.

cf o 2013

Tuesday, March 5, 2013

Truth

Truth

Workout of the Day

Warm up
3-5 min of jump rope

Strength 
3 Deadlifts EMOM for 10 minutes @ 80 percent of 1 RM

Conditioning
5 rounds for time of:
20 Wall-balls (20 / 14 lbs) to a 10 foot target
10 Pull-ups

Spirit … has fifty times the strength and staying power of brawn and muscle. -Unknown

How Strength Training Actually Does What You Think Cardio Does – BreakingMuscle.com

Healthful Plant Nutrients Also Found In Meat and Milk – Science Daily

Sarah Palin. You may love her or you may hate her. Either way,  she eats well. Sarah Palin Goes Primal/Paleo

I Can’t believe we’ve been doing CrossFit all this time when we could have been using the UPPERCUT!

Monday, March 4, 2013

Casey snatching

Casey snatching

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

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

Conditioning 
“Grace”
30 Clean and jerks ( 135 / 95 lbs)

Ninety-nine percent of the failures comes from people who have the habit of making excuses. -George W. Carve

Did you submit your Paleo Challenge points for the past week? Also, the Paleo Potluck is this Saturday, at 7 PM. Location: 123 Lea Ave

9 Surprising Facts About Junk Food – Mother Jones

During weight loss, more protein is better, new study concludes. It shows to spares muscle, and saves metabolism. I’m telling you guys, eat 30 + grams of protein per meal.

The Open is here!