Tuesday, December 28, 2021

Drew

Workout of the Day

A.
Back Squat
Every 3 minutes, for 10 minutes (5 sets):
10 back squats at ~60-65%
(0r 5-15lbs heavier than last week)

After each set: 50 double-unders

Rx+ 100 double-unders

B.
Two rounds for time of:
50/38 Calorie Row
40 DB Snatches (50 / 35)
30 Overhead Squats (105 / 70)

Masters:  40/25, 75/55 (or 100/70 front squat)
Rx+ 70/50, 135/95

Monday, December 27, 2021

Allison

Due to some travel delays, 6 AM and Open Gym from 7-9 will be cancelled today (Monday). Apologies for the late notice.

Workout of the Day

A.
AMRAP in 35 minutes of:
200m Run
15 Air Squats
10 Push-ups
5 Pull-ups
1 Power Clean and Jerk (205 / 135)

Masters: 155/105
Rx+ 12 pistols, 8 strict hspu, 4 bar mu, 255/165

Friday, December 24, 2021

Merry Christmas and Happy Holidays!

Christmas Schedule:
Friday: Closed
Saturday: Open Gym from 8AM-10AM
Sunday: Open Gym from 10AM-12PM
Monday: Normal

Thursday, December 23, 2021

Tommy and BSmith

Thursday: 6:00 AM, 9:30 AM, 11:30 AM, then Open gym from 3:30-7:30
Friday: Closed
Saturday: Closed
Sunday: Open Gym 10-12 (normal)

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
25/19 Calories on Ski Erg
1 Rope Climb
5 Sandbag Over Shoulder
1 Rope Climb
25m Sled Drag

Each round will be for time

Rx+ 150/100, legless

Wednesday, December 22, 2021

CHRISTMAS SCHEDULE

SCHEDULE:
Wednesday: Normal
Thursday: 6:00 AM, 9:30 AM, 11:30 AM, then Open gym from 3:30-7:30
Friday: Closed
Saturday: Closed
Sunday: Open Gym 10-12 (normal)

Workout of the Day

Because this is a longer workout, we are going to have to get started very quickly, so the warm up will be abbreviated. If you can, please come a few minutes early to do any specific stretching/warm up drills that will get you ready for todays workout. 

A.
“12 Days of Forte”
1 Thruster (115 / 75) [155 / 105]
2 Handstand Push-Ups [strict]
3 Box Jumps Overs (24 / 20) [30 / 24]
4 Burpees
5 Pull-ups [ctb]
6 Hang Power Cleans (115 / 75) [155 / 105]
7 Deadlifts (115 / 75) [155 / 105]
8 Wall-Balls (20 / 14) [30 / 20]
9 Kettlebell Swings (53 / 35) [70/ 53]
10 Alternating Front Racked Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Power Snatches (115 / 75) [squat snatches 155 / 105]

This’ll be a fun one, but be sure to scale appropriately, as it will get pretty gnarly… This is how it’ll go:
You’ll do 1 thruster, then 2 HSPU + 1 thruster, then 3 BJO + 2 HSPU + 1 thruster, then 4 burpees + 3 BJ + 2 HSPU + 1 Thruster, etc…
just like the 12 Days of Christmas song. Maybe the coaches will be kind enough to put that song on repeat as you push through it.

Have fun with it!

The Beaches and the Forte Team hopes everyone has a joyous and safe holiday. Merry Christmas!

Tuesday, December 21, 2021

Katie, Silvia, BSmith

Workout of the Day

A.
Bench and Row
Every 2 minutes, for 20 minutes (10 sets):
15/12 Calories on the Rower
6 Bench Presses

Start light and build in load

B.
AMRAP in 10 minutes:
30 Seconds of Assault for Calories
rest 30 seconds
30 Seconds of Single Arm Devil Presses (50 / 35)
rest 30 seconds

Monday, December 20, 2021

Thank you everyone for coming. You all made it so much fun!

Workout of the Day

A.
Back Squat
Every 3 minutes, for 15 minutes (5 sets):
10 reps at ~60%

B.
AMRAP in 12 minutes of:
4 Front Squats
4 Push Presses
4 Thrusters
12 Toes to Bar
36 Double-unders

Saturday, December 18, 2021

Me. Post Fight Gone Bad feels circa 2020. Guest appearance by Jarratt who seems to be pleased by the pain I’m in.

Hey Folks!

Three things:

FIGHT GONE BAD
Heat times are set for tomorrow. RSVP stat via Wodify, please. ***It would be super helpful if could help judge/count the heat prior or post to yours, too.*** This is a difficult workout to keep track of reps if you don’t have someone counting them. And yes, we will have score cards.
HEAT 1) 9:30 AM
HEAT 2) 10:00 AM
HEAT 3) 10:30 AM

NO OPEN GYM TOMORROW. But I will be arriving right around 8:30 AM to open up.

Nicole, the PRO photographer, is looking forward to getting some excellent shots of everyone hitting it hard tomorrow. 

FORTE HOLIDAY PARTY
Tomorrow at 5 PM we are meeting at Monday Night Brewing in Germantown. Come thirsty and hungry. Can’t wait to have some non-fitness fun with everyone!
Address: 1308 Adams St, Nashville, TN 37208

SWEATSHIRTS
THEY JUST ARRIVED…bringing them to the gym in the morning.

See you all at the gym!

Workout of the Day

A.
“Fight Gone Bad”
Three rounds for reps of:
1 Minute of Wall-Balls (20 / 14)
1 Minute of Sumo Deadlift High-Pulls (75 / 55)
1 Minute of Box Jumps (20 / 20)
1 Minute of Push Press (75 / 55)
1 Minute of Rowing for Calories

1 Minute of Rest

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.

The origin of the story “Fight Gone Bad” is when world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real MMA fight.

As Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

Friday, December 17, 2021

Workout of the Day

A. *Repeat*
Thruster
Every 2.5 minutes for 7 sets:
Set 1: 21 reps
Set 2: 18 reps
Set 3: 15 reps
Set 4: 12 reps
Set 5: 9 reps
Set 6: 6 reps
Set 7: 3 reps

Start light and build by feel

Score is total combined weight lifted for all sets

B.
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc Kettlebell Swings (53 / 35)
1-2-3-4-5-6-7 etc Burpee Box Jump Overs (24 / 20)

Masters: 44/30

Thursday, December 16, 2021

Armand

Workout of the Day

A.
Pull-ups and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Minute 1) ski for calories
Minute 2) toes to bar
Minute 3) double dumbbell snatches

*pick load