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!

photo (6)

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