Toes to bar

Workout of the Day

Strength
Front Squat 3-3-3-3-3

Increasing the weight each set, establish a 3 rep max front squat

Rest 2-3 minutes between sets

(for those competing Saturday, feel free to make this up sometime next week)

Conditioning
Death by 10 meters!

Rules:
-Run 10 m the first minute, 20 m the second minute, 30 m the third minute, etc
-You must touch the ground beyond the marked lines
-The workout ends when you cannot run the designated meters within the given minute

REMINDER:
1) Saturday Group class is changed to 9 AM this Saturday only. SUNDAY CLASS IS CANCELED!
3) If you come to the competition on Saturday, wear your CrossFit Forte shirts! Let’s show everyone how awesome and supportive our community is!
2)Takes Two to Tango partner competition is on Saturday at CrossFit Talon in Cool Springs. The following people are competing:
Wes
Ben
Kenzie
Amy
Sarah
Whitney
Jacob
Larry
Nick
FQ
Clyde
Josh
Snow
Alana

and KATELYN!

Come show your support and see how fun local competitions can be!

Johnson

Workout of the Day

Strength
Power Clean
15 minutes to build to a heavy power clean

Conditioning
AMRAP in 12 minutes of:
50 Double-unders
25 Toes to bar
15 Power Cleans (135 / 95)

Rx+ Unbroken DU, 185 / 120

Does CrossFit Lead to Injury – T Nation

Karnes

Workout of the Day

Gymnastics
Spend 15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness – Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders

An effective way to do this is to choose three exercises and do short skill sets.

***for those competing this weekend: double unders, pull-ups and L-sits should be at the top of your list***

Here is an example:
Three sets, NOT for time, of:
5-10 Handstand Push-ups
10-12 Knees to elbows
30-50 Double-unders

Conditioning
Five rounds for time of:
20 Kettlebell Swings (53 / 35)
20 Burpees

Rx+ 70 / 53, touch a target 6 inches above max reach

WTF does it mean to “listen to your body?” – Greatist

REMINDER:
1) Saturday Group class is changed to 9 AM this Saturday only.
2)Takes Two to Tango partner competition is on Saturday at CrossFit Talon in Cool Springs. The following people are competing:
Wes
Ben
Kenzie
Amy
Sarah
Whitney
Jacob
Larry
Nick
FQ
Clyde
Josh
Snow
Alana

Come show your support and see how fun local competitions can be!

Lea

Workout of the Day

Strength
Shoulder Press 5 x 5 at 69% of 1 rep max

Immediately after each set: 16-20 walking dumbbell lunges (heavy)

Conditioning
CrossFit Games Open Workout 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155 / 100)
12 Hand Release Push-ups
15 Box Jumps (24 / 20)

Partner Wall-Balls

Workout of the Day

Strength
Back Squat 5 x 5 at 69%

Immediately after each set: 20-30 Abmat Butterfly Sit-ups (AFAP), then rest 60 seconds

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Thrusters (95 / 65)
Pull-ups

Rx+ 135/95, chest to bar

REMINDER:
1) Saturday Group class is changed to 9 AM this Saturday only.
2)Takes Two to Tango partner competition is on Saturday at CrossFit Talon in Cool Springs. The following people are competing:
Wes
Ben
Kenzie
Amy
Sarah
Whitney
Jacob
Larry
Nick
FQ
Clyde
Josh
Snow
Alana

Come show your support and see how fun local competitions can be!

How Bands Are Actually Holding You Back – Breaking Muscle

Brian Van Etten

Workout of the Day

Warm up
Agility ladder drills

Conditioning
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Claudia

Workout of the Day

Strength
Push Press 5-5-5-5-5
Increasing the load each set, establish a 5 rep max push press

Conditioning
Four rounds for time of:
15 Goblet Squats (w/ dumbbell)
20 Alternating DB Snatches (10 R, 10 L)
15 Toes to Bar

**You will get one DB, so make sure to choose a challenging weight for the squats and snatches.**

Rx+ 5 rounds,  55+/ 40+

Camille Leblanc Bazinet

Workout of the Day

Strength
Hang Power Clean
15 minutes to establish a heavy hang power clean

Conditioning
AMRAP in 12 minutes of:
12 Deadlifts (105 / 75)
9 Hang Power Cleans
6 Shoulder to Overhead

Rx+ 155 / 105

Nutrition is key.

Dr. Ben

Workout of the Day

Conditioning
For time:
500 m row
400 m run
50 Burpees to a six inch target above max reach
40 Pull-ups
50 Double-Unders
40 Jumping Lunges (45 / 35)

Rx+ 20 lb weight vest

A worthwhile watch. Peter Attia: Is the obesity crisis hiding a bigger problem? – TED 

Workout of the Day

Strength
Shoulder Press 5 x 5 at 66% of 1 rep max (take from floor, no touch and go)

Immediately after each set: 8-10 / 5-7 dead hang Chin-ups

Conditioning
Six rounds for total reps of:
30 seconds of Thrusters (95 / 65)
30 seconds rest
30 seconds of max Box Jump Overs (24 / 20)
30 seconds rest

Score will be total number of reps completed

Last done: March 26, 2014

Is CrossFit Dangerous? – BusinessWeek