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
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.
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.
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: