Saturday, April 4, 2015

Erin, Tyler, Bob

Erin, Tyler, Bob 15.5

Workout of the Day

FIGHT GONE BAD!

Three rounds of:
Wall-Balls (20 / 14)
Sumo deadlift high-pulls (75 / 55)
Box Jumps (20)
Push Presses (75 / 55)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, April 3, 2015

Talor

Talor

Workout of the Day

A.
Every minute, for 15 minutes (5 sets of each):
Min 1: 10-15 V-ups
Min 2: 2-4 Wall-Climbs
Min 3: 5-10 Strict Chin-ups (10 – 15 supinated ring-rows)

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlifts (205 / 135)
Burpees Over the Bar

Thursday, April 2, 2015

Miranda

Miranda

Workout of the Day

A.
Hang Power Clean 1-1-1-1-1-1-1
Increasing the load each set, establish a heavy hang power clean for the day

Rest 1-2 minutes between sets

B.
AMRAP in 10 minutes of:
40 Double-unders
20 Jumping Lunges
10 Hang Power Cleans (135 / 95)

Rx+ sub lunges w/ pistol squats, 165 / 105

Wednesday, April 1, 2015

Claudia rowing her boat

Claudia rowing her boat during 15.5

Workout of the Day

A.
Front Squat Max!

60% x 5
70% x 3
80% x 2
85% x 2
90% x 1
95% x 1
101-103% x 1
103%+ x 1

Rest 2 minutes between sets.

*20 min cap*

B.
Complete the following for time:
25 Chest to Bar Pull-ups
15 Front Squats at 50% of 1 rep max
20 Chest to Bar Pull-ups
10 Front Squats
15 Chest to Bar Pull-ups
5 Front Squats

Rx+:
15 – 10 – 5 rep rounds of:
Ring Muscle-ups
Front Squats at 60% of 1RM

CrossFit Games Update Show:

Tuesday, March 31, 2015

Snow 15.4

Snow 15.4

Workout of the Day

A.
Push Press
60% x 5
70% x 3
80% x 2
85% x 2
90% x 1
95% x 1
101-103% x 1
103%+ x 1

Or, if you don’t have a max, follow the rep scheme above and increase the load each set until you establish a 1RM.

B.
AMRAP in 10 minutes of:
12 Sprawl-Balls (20 / 15)
9 Push Presses at 50% of 1RM

Great idea: Doctors call for junk food ban on NHS premises | The Guardian

Monday, March 30, 2015

Chad

Chad

Workout of the Day

A.
AMRAP in 20 minutes of:
200m Run
25 Kettlebell Swings (53 / 35)
15 Toes to Bar

Friday, March 27, 2015

Kristen doing 15.4

Kristen doing 15.4

Workout of the Day

TRAINERS CHOICE!

Open Athletes:
Rest or Active Recovery

A) 10-15 minutes of light rowing, airdyne or jogging
B) 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
1-2 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them

CrossFit Games Open Workout 15.5 Standards

Thursday, March 26, 2015

Team of

Team of “In WOD We Thrust” receives a Beast Effort award this week for their awesome participation. Not only have they shown great enthusiasm and support for other athletes, but for two weeks in a row, all of their team member scores have been posted to their team document.
Also, in true Forte family fashion, Dean Mandaleris has been nominated by another team. “I nominate Dean for the beast effort award. No, he isn’t on my team…but I was thoroughly impressed with his effort for this week. He is also a captain so I highly doubt he would nominate himself. He really pushed himself to do RX in 15.4. His one rep max clean is 185 and he got 6 cleans in 15.4!!! When 99% of people in the gym did power cleans, Dean did full cleans on every rep because that’s the one way he knew he could get good reps!! It was amazing to watch him push and succeed during this workout. This is why I love the open so much and our gym community. I think he should be recognized for his Beast Effort!!”

Workout of the Day

A.
Deadlift Max
60% x 5
70% x 3
80% x 2
85% x 2
90% x 1
95% x 1
101-103% x 1
103%+ x 1

Or, if you don’t have a current one rep max, go by feel following this rep scheme
5-3-2-2-1-1-1
Increasing the load each set, establish a 1 rep max

B.
AMRAP in 10 minutes of:
5 Deadlifts at 50% of 1 rep max
10 Pull-ups
15 Box Jumps (24 / 20)

Rx+ chest to bar

Wednesday, March 25, 2015

Karla

Karla

Workout of the Day

A.
Shoulder Press Max
60% x 5
70% x 3
80% x 2
85% x 2
90% x 1
95% x 1
101-103% x 1
103%+ x 1

Or, if you don’t have a current one rep max, go by feel following this rep scheme
5-3-2-2-1-1-1
Increasing the load each set, establish a 1 rep max back squat

B.
Five rounds for time of:
50 Double-unders
25 Push Presses (75 / 55)

Rx+ Everything unbroken

Tuesday, March 24, 2015

Kari REALLY likes overhead squats

Kari REALLY likes overhead squats

Workout of the Day

A.
Back Squat Max!
60% x 5
70% x 3
80% x 2
85% x 2
90% x 1
95% x 1
101-103% x 1
103%+ x 1

rest 2-3 minutes between sets

Or, if you don’t have a current one rep max, go by feel following this rep scheme
5-3-2-2-1-1-1
Increasing the load each set, establish a 1 rep max back squat

Tis the season for PRs!

B.
AMRAP in 8 minutes of:
3-6-9-12-15-18-etc of:
Front Squats (135 / 95)
Toes to Bar