Tuesday, August 31, 2021

Wendi

Workout of the Day

A.
Push Press
6-5-4-3-2-2-2-2-2

Starting light, build by feel up to a 2 rep max

B.
Every 5 minutes, for 15 minutes (3 rounds):
300m Run
15 Shoulder to Overhead (115 / 75)
15 Burpees
Max Reps Pull-ups

Score is total pull-ups

Masters: 85/55
Rx+ burpees over the bar, bar muscle-ups

Monday, August 30, 2021

Lea Kroll

Thank you to everyone who came out to play Volleyball on Saturday! SO much fun. It’d been a long time since I’ve played, but whenever I do, it’s always a reminder of 1) how much fun it is, and 2) to “regularly learn and play new sports”, which is a line from the excerpt from CrossFit’s “World Class Fitness in 100 Words” . And, per usual, I’d forgotten to take any pictures ūüė¨ Regardless, tons of fun!

Workout of the Day

A.
Back Squat
6-5-4-3-2-2-2-2-2

Starting light, build to a 2RM

B.
“Bishop”
For time:
60 Single Arm DB Thruster (30R / 30L)
50 DB Snatches (25R/25L)
40 Lunges w DB Overhead (20R/20L)**
30 Single Arm Devil Presses (15R/15L)

Masters: 35/20
Rx: 50/35

Alternating is not required for this workout. Just make sure each side completes an even amount of work.
**if you are lunging and your right arm is overhead, only step out with your right leg, then switch to left arm/left leg etc**

Rx+ 35s/20s (yes, two DBs), one arm overhead, one arm in the front rack for the lunges

Saturday, August 28, 2021

We’re thinking of a Mid September Canoe Trip to wrap up the Summer of 2021. You down?

Volleyball this evening!

TIME:
4:30-4:45 to get set up and organize.

PLACE:
SandBar
3 City Ave Suite 500,
Nashville, TN 37209

Hope to see all of you there!

Workout of the Day

A.
In teams of two, complete for time:

250/200 Calorie Ski*

*While one person skis, the other person completes one round of:
7 burpees over the bar
6 deadlifts (125 / 85)
5 hang power cleans 
4 front squats
3 push presses
2 squat clean thrusters

Once the 7-6-5-4-3-2 has been completed, partners switch rolls.

Masters: burpees, 95/65
Rx+ 155/105

Friday, August 27, 2021

Austin M resting his legs, I believe

Workout of the Day

A.
Run + Snatch
Every 2 minutes, for 20 minutes:
125m run
3 power snatches

Start light and build by feel

B.
AMRAP in 8 minutes of:
2-4-6-8-10-12 etc of:
Hang Squat Snatches (65 / 45)
Toes to Bar

Masters: 45/35
Rx+ minimum of 112 reps (the 14s)

Thursday, August 26, 2021

Our boy Gus didn’t have any cotton gloves…BUT, he did have socks. Looks like it’ll get the job done. Hand care is important, folks! Hanes for Hands.

Workout of the Day

A.
Assault Bike + Power Cleans
Every 2 minutes, for 20 minutes (10 rounds):
10/7 Calories on Assault Bike (sprint)
3 Power Cleans

Start light and build in load on the PC

B.
AMRAP in 8 minutes of:
2-4-6-8-10-12-14 etc of:
Squat Cleans (135 / 95)
Burpees Over the Bar

Masters 95/65, burpees
Rx+ 165/110

Wednesday, August 25, 2021

If you look at the Wodify Whiteboard from the last two days, you would notice a TON of stars. Personal Record Stars! Super proud of everyone for suffering through the Cluster Cycles we’ve been doing every Monday and Tuesday for the last 5 weeks. Many of those days were F***ing HARD. Harder than the metcon that ensued, lol. But it clearly paid off, because there was serious gains made by so many of you. That’s how it goes in all areas of life… do the hard work and you’ll see improvement. And, as you may have assumed, at Forte we’re going to continue Doing Hard Things and Reaping the Rewards until the wheels fall off. Good work, everyone. Let’s keep at it!

STUFF AND THINGS:
1) SHIRTS! the long awaited shirt order has been placed, and though my opinion is still pending until we get the shirts, I think I have finally found an Apparel company that is good and relatively easy to work with, of which I am extremely excited. And because of this, I plan on making some unique Limited Edition Forte shirts, and a sweatshirt order in the next two months as well. If you care to know, 90% of T shirt companies SUCK. Thank you for listening to my diatribe…shirts should be here in 2 weeks!
2) VOLLEYBALL – this Saturday we will be spiking some balls! And if you’re into it, spiking some drinks too. An email will be sent out in the next day or two with info regarding when and where.
3) In House Members Only Partner Competition on Saturday, October 9 – mark your calendars!

Workout of the Day

A. (repeat)
50-40-30-20-10 rep rounds for time of:
Calories on Rower
Box Jump Overs (24 / 20)
Abmat Butterfly Sit-ups

Masters: 20/16 in

Tuesday, August 24, 2021


Double-unders! The folks in this video must have seen the workout we did today and so they reached out to me and asked if I’d share their video on getting better at double-unders. Whether you have double-unders or not yet, there is something in this video that’ll be helpful to you. Check it out!

Workout of the Day

A.
Push Press
6-5-4-3-3-3-3-3
Starting light, build to a 3RM

If you were here last week for the 15×1, the load you did for that would be a good goal (give or take a few pounds)

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of
Thrusters (105 / 70)
Chest to Bar Pull-ups

Masters: 75/55, pull-ups
Rx+ 135/95, 3/2 RMU after each round

Monday, August 23, 2021

Anna 

VOLLEYBALL THIS SATURDAY!!!

Workout of the Day

A.
Back Squat
3-3-3-3-3-3
18 minutes to establish a 3RM

B.
AMRAP in 12 minutes of:
10 alt back rack reverse lunges (155/105)*
10 box step-ups w 1 DB (50 / 35, 24/20 inch)
50 double-unders

Masters: 115/75, 35/20
Rx+ 185/125 (from floor)

*use squat rack*

Saturday, August 21, 2021

Announcements and Reminders:

Volleyball
Forte will be going to the Sandbar in West Nashville on Saturday, August 28 to have some fun and play some V-ball.

In-House Forte Partner Comp
In-House Partner Competition Saturday, October 9th.  This will be a mash-up competition consisting of 3 WODs in which same-sex Rx and Scaled athletes will be paired against other teams. **IMPORTANT**  you can sign up with or without a partner…we can take care of that part. This is a great way to test yourself and get to know other athletes. Alternatively, you can partner up on your own.  Judges needed as well!  Sign up for either HERE.

Workout of the Day

A.
In teams of two, complete:
Two rounds of:
50/40 Box Jump Overs (24 / 20)
50 Thrusters (95 / 65)

-right into-

Two rounds of:
50/40 Burpees
50 Hang Squat Cleans (95 / 65)

-right into-

Two rounds of:
50 Pull-ups
50 Wall-Balls (20 / 14)

Masters: 65/45
Rx+120/80, bar facing, ctb, 30/20


Or, working solo:
2 rounds of:
25 bjo
25 thrusters

2 rounds of:
25 burpees
25 hang squat cleans 

2 rounds of
25 pull-ups
25 wall-balls

Friday, August 20, 2021

Hands feeling raw after doing the 150 Toes to Bar we had programmed today? I know mine are. ***CrossFit Pro-Tip*** This is what I do when my hands have that raw feeling or I am trying to heal quickly from a hand rip/tear from pull-ups/muscle-ups/toes to bar etc. Step 1) order some RipFix (the best salve available for this purpose) Step 2) Get ahold of some cheap cotton gloves. Cotton or some other fabric is preferred because it’s breathable. Step 3) smear a decently thick layer of RipFix all over your palms. Step 4) Put the gloves on so the RipFix stays where it should and doesn’t get all over the place. DONE. I usually do this at night before bed, so I get several uninterrupted hours of the RipFix performing its magic. When I wake in the morning my hands will feel 10X better than right now, and so will yours if you do this same thing, I promise. PS – yes, I cut the ends of the gloves off so I can still use my phone, etc. It’s a pretty sweet look, isn’t it? Super easy to seduce Katelyn when I’m sportin’ these sexy things.¬†

Workout of the Day

A.
Hang Snatch
2-2-2-2-2-2-2
15 minutes to establish a heavy set of
2 hang squat snatches

Or, keep the load light and work technique

B.
“Isabel Fell to Hell”
Five rounds for time of:
12/9 Calories on Assault Bike
6 Squat Snatches (135 / 95)

Masters: 95/65 snatch (power or squat, whichever is a better option for you)
Rx+ 165/110