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Workout of the Day

Warm up
3-5 Min of jump rope
Group mobility

Strength
High bar back squat 5 x 5

Conditioning
AMRAP in 10 minutes of:
20 Kettlebell swings (1.5 / 1 pood)
20 Walking lunges w plate overhead (45 / 25 lbs)

Most people never run far enough on their first wind to find out they’ve got a second. -William James

Have you read this yet? 42 things I learned leading up to 2013

The Paleo Diet and the Case for Primal Living – Men’s Journal

OMG! Sugar is BAD for you?! 

Sorry, vegans, but eating meat and cooking our food gave us our big brains – Washington Post

Thursday, February 28, 2013

fran

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Conditioning
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24 / 20 inches)
12 Push presses (115 / 75)
9 Toes-to-bar

‎The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease. – Thomas A. Edison

This is a must read AWESOME post: 42 THINGS I LEARNED LEADING UP TO 2013.

How I Lost My Love Handles and Ate More Than I Ever Have

Only a few more days to sign up for the Open. Click the widget on the right and sign up! 

Wednesday, February 27, 2013

Sam doing Fran!

Sam doing Fran!

Workout of the Day

Warm up
3-5 minutes of jump rope
Group mobility

Strength
1 Power snatch + 1 hang squat snatch every 45 seconds for 12 minutes @ approximately 70-80 percent of 1RM

Conditioning
2011 CrossFit Games Open 11.1
1o min AMRAP
30 Double unders
15 Power snatches (75 / 55 lbs)

If you don’t invest very much, then defeat doesn’t hurt very much and winning is not very exciting. -Dick Vermeil

Did you know what The Single Most Important Nutrient for Mental Health is?

Only a few more days to sign up for the Open! Here are a few reasons why you should: Competing for the first time

 

 

Tuesday, February 26, 2013

Sarah doing some hand-release push ups

Sarah doing some hand-release push ups

Workout of the Day

Warm up
3-5 minutes of jump rope
Group mobility

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

Conditioning
“Fran”
21-15-9
Thrusters (95 / 65 lbs)
Pull-ups

You can’t let praise or criticism get to you. It’s a weakness to get caught up in either one. -John Woode

Jon Gilson’s 10 tips on how to train smart: Get Smart.

Parents Must Take Responsibility For What Their Kids Eat: Take responsibility before blaming corporations and seeking government interference by Reason.com

The story of Fran:

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.