Monday, June 6, 2022

Julie

Workout of the Day

A.
Back Squats
Every 4 minutes, for 3 sets:
10 back squats at ~75% (or 5-15lbs heavier than last week)

B. (repeat)
“The Horn”
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 etc of  Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 etc of Burpee Box Jump Overs (24 / 20)

Masters: 14/10, 20/16
Rx+ 30 / 20

Saturday, June 4, 2022

Workout of the Day

A.
In teams of two, complete for calories and reps:
Every minute, for 10 minutes:
Min 1) Double-unders
Min 2) DB Bench Presses (50s / 35s)

REST 3 minutes, then:

Every minute, for 10 minutes:
Min 1) 200m run
Min 2) Reverse Lunges w DBs in Farmers Carry (50s / 35s)

REST 3 minutes, then:

Every minute, for 10 minutes:
Min 1) Ski for Calories
Min 2) Anchored Sit-ups (feet under DBs)

Partner A will do DU for 1 minute, while Partner B benches for 1 minute, then switch exercises for the following minute. 
Continue this format for the following workouts as well.

Score is total calories and bench presses/lunges/sit-ups combined.

Masters: 35s/20m 
Rx+ 70s/45s

SOLO Version:
Switch back and forth every minute

Friday, June 3, 2022


Do the above to show your wrists some love

Workout of the Day

A.
Clean
Every 2 minutes, for 18 minutes (9 sets):
12/9 Calories on Assault Bike
5-3-1 Squat Cleans

Sets 1, 2, 3 = 5 reps
Sets 4, 5, 6 = 3 reps
Sets 7, 8, 9 = 1 rep

Start light and build by feel every set

Masters: 10/7 calories

B.
On the minute, for 9 minutes:
*9-7-5 Burpees Over the Bar
Max Reps Power Cleans (155 / 105)

Score is total power cleans

*Minute 1, 2, 3 = 9 burpees
Minute 4, 5, 6 = 7 burpees
Minutes 7, 8, 9 = 5 burpees

Masters: Burpees, 115/75

Rx+ bar facing, 185/125

Friday, June 3, 2022

Workout of the Day

A.
Clean
Every 2 minutes, for 18 minutes (9 sets):
12/9 Calories on Assault Bike
5-3-1 Squat Cleans

Sets 1, 2, 3 = 5 reps
Sets 4, 5, 6 = 3 reps
Sets 7, 8, 9 = 1 rep

Start light and build by feel every set

Masters: 10/7 calories

B.
On the minute, for 9 minutes:
*9-7-5 Burpees Over the Bar
Max Reps Power Cleans (155 / 105)

Score is total power cleans

*Minute 1, 2, 3 = 9 burpees
Minute 4, 5, 6 = 7 burpees
Minutes 7, 8, 9 = 5 burpees

Masters: Burpees, 115/75

Rx+ bar facing, 185/125

Thursday, June 2, 2022

Leanne

Workout of the Day

A.
Shoulder Presses
Every 2.5 minutes, for 6 sets:
6 presses at ~75%*

*if you are not going off of percentages, and you’ve been making it to shoulder
press day at forte, be sure the load is 5-20 pounds heavier than last your last press session.

Rope Climbs
After each, 1-3 rope climbs

B.
TBD 😎
***Soon enough, the workouts will only be posted to Wodify***

Wednesday, June 1, 2022

Ascent just announced they’re bringing back Strawberry protein for a limited time 🤤. Probably the best flavor they have. Should be on our shelves by next week!

Workout of the Day

A.
Back Squat
Every 4 minutes, for 3 sets:
10 Back Squats at ~70%

If you were here last week:
try to add 5-10lbs

After each set:
12 bulgarian split squats (6 per)

B.
AMRAP in 14 minutes of:
30 Kettlebell Swings
15 Thrusters

Rest exactly 1 minute after each round

 

Tuesday, May 31, 2022

Murph 2022 in the books.
Thank you to the 70+ people taking part of your day off to join us in suffering a little in honor of Navy SEAL Michael Murphy and over one million other fallen men and women.
Happy Memorial Day.

Workout of the Day

A.
For 30 minutes:
Min 1) ski
Min 2) bike
Min 3) row

A little recovery workout after Murph.

Monday, May 30, 2022

Lieutenant Michael P. Murphy
United States Navy (SEAL)
Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

8 AM CLASS ONLY TODAY!

Workout of the Day

A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the reps as needed.

Friday, May 27, 2022

Had a little get together the other day with a bunch of 6AMers for our boy Todd Stout who is heading back to Denver in a few days 😥. A bunch of CFFs finest moving back to where they came from lately… rough month for Forte

MEMORIAL DAY MURPH
 We will be doing Murph on Monday at 8 AM. I’d love for as many of you as possible to do it with us at that specific time, especially if you’ve been making it to Monday’s Murph Prep. You are ready.
I know several of you have been training for Murph with a vest from the gym, which is great, but the reality is, I cannot guarantee you a vest come Monday. We only have a few. If you really want to use a vest, you can buy an inexpensive one on Amazon and probably have it delivered by Saturday. Either way, vest or no vest, Murph is a monster of a workout. 

Looking for a big showing! If you can come, come! I know Sunday night is a big party night, and Murph is the perfect hangover cure! 
When we did Murph in 2018, the CF Games Regionals were in town, and we accommodated 75 people in one class. Probably 50% were CFF members, 50% were drop-ins. It was absolutely crazy, but so much fun and everyone worked with each other in terms of space and pull-up bars, and got the workout done safely. 

Workout of the Day

A.
Power Clean + Front Squat + Jerk
Every minute, for 15 minutes:
1 PC + 1 FS + 1 J

Start around 50-60%, end around 85-90%

Or, keep it lighter and work technique

B. (repeat)
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of
Hang Squat Cleans (135 / 95)
Handstand Push-ups

Masters: 105/70, push presses or hand release push-ups
Rx+ 185/125, strict

Thursday, May 26, 2022

Dinner ce soir: 
Strip Steak – 20 oz (115 grams of protein)
Anabolic Magic Elixir Shake (90 grams of protein)
Illegal Milk – (16 grams of protein)
And some tasty carbs: 40oz of watermelon, 16oz of coconut water
Not pictured: a fat slice of sourdough, with butter and honey liberally slathered on top
And a multivitamin top it off: beef liver

I frequently only eat once a day, and have been doing this for close to 12 years now (before it was mainstream and cool 😎). When I first started doing it, I saw good fat loss results. When I coupled it with CrossFit, I saw incredible results. However, whenever it’s time to break my fast after going 18-20+ hours without eating, the focus was, is, and will always be the same: protein. It’s far and away the most important macronutrient. No matter the diet you follow, when you focus on getting enough protein, you’re bound to see results.

Want to lose fat? Eat a high protein diet
Want to gain muscle? Eat a high protein diet
Want to maintain your current weight? Eat a high protein diet
Want to look, feel, and perform your best physically and mentally? Eat a high protein diet

Eating an adequate amount of protein (1 gram per pound of bodyweight) will change your life.
If you don’t how much you’re eating, you owe it to yourself to track just your protein for a week straight.

FYI – intermittent fasting, as it’s called, is not magic. It is just a very simple-to-execute method to reduce total caloric consumption. It is hard to overeat when you only have 8 or less hours to consume all your days food. The fewer the hours you give yourself to eat, the harder it will be to get calories in, hence the fat loss. If you see me at the gym and want to talk nutrition, let me know. One of my favorite things to discuss.

Workout of the Day

Sorry for the late workout edit, but Coach Braedon, whose last day of coaching is today 😢, sent me a few disgruntled ext messages disapproving of the long minute on/minute off 100s workout as the last workout he coaches. He even used the word “bullshit” 😱.

But in all seriousness, it is his last day coaching, so try to make it to one of his classes today! He’s coaching 11:30 and pretty much all afternoon. If you don’t catch him today, however, he will be doing Murph with us on Monday at 8AM.

A.
Min 0-10:
21-15-9 rep rounds of:
Calories on Assault Bike
Walking Lunges w DBs in Front Rack

B.
Min 10-20:
21-15-9 rep rounds of:
Calories on Ski Erg
Double DB Snatches

C.
Min 20-30:
21-15-9 reps rounds of:
Calories on Rower
Burpee DB Deadlifts

Ladies: 17-12-7 calories

Rx+ 25-20-15 rep rounds for each (50s/35s), overhead walking lunges
Ladies: 20-15-10 calories (25/20/15 reps on the DB exercises)