Monica G

Workout of the Day

Strength
Shoulder Press 5 x 5 at 65% of 1 rep max

Immediately after each set, perform 8-10 / 5-7 strict, dead hang, chest to bar pull-ups, then rest 90 seconds

Conditioning
Complete 3 rounds for time of:
15 Toes to Bar
30 Wall-Balls (20 / 14)
60 Double-Unders

Rx+ 30 / 20

Ab and Back Work:

Not for time:
3 x 10 Good Mornings (~ 95 / 65)
2 Min Right Plank
2 Min Left Plank
3 x 20 Shoulder Touches

GRINDING THROUGH MOBILITY WITH DR. KELLY STARRETT – The Box

Partner Competition: Event 3 of the partner competition has been posted!  Check it out here.

Gymnastics Class: We are guessing you are all going to want to work on your handstand walk, muscle-ups and L-sit after checking out the first event we released.  Amelia, our resident gymnast, has arranged to set up a training session for our members on Sunday, June 8th at 11:00 AM at the Nashville Gymnastics Training Center.  We’ve done this in the past with her and it was extremely helpful and fun.   We are getting the rate confirmed, but we expect it to be between $15-20.  Please RSVP through Wodify so we know how many people are coming.  It is more than worth it. The more the merrier!

Jon North getting his pump on while wearing a CrossFit Forte shirt!

Josh Carrier

Strength
Back Squat 5 x 5 at 65% of 1 rep max

News

Partner Competition: Event 3 of the partner competition has been posted!  Check it out here.

Gymnastics Class: We are guessing you are all going to want to work on your handstand walk after checking out the first event.  Amelia, our resident gymnast, has arranged to set up a training session for our members on Sunday, June 8th at 11:00 AM at the Nashville Gymnastics Training Center.  We’ve done this in the past with her and it was extremely helpful and fun.   We are getting the rate confirmed, but we expect it to be between $15-20.  Please RSVP through Wodify so we know how many people are coming.  The more the merrier!

Connor and Chris 

Workout of the Day

Strength
Hang Snatch
Every minute, on the minute, for 10 minutes, perform 3 Hang Snatches at 65-75% of 1 rep max Snatch

Conditioning
AMRAP in 12 minute of:
200 m Run
10 Ring-Dips
10 Kettlebell Snatch + OH Lunge (53 / 35) 5 R, 5 L (demo video)

Rx+ 10 Ring-Dips on muscle-up station, 70 / 44

Ab and Back work:

Not for time:
5 x 5 Bridge-ups (3 sec hold)
4 x 30 Standing Plate Twists (15/side ~ 45 / 35)
Accumulate 2-3 Minutes of Nose to Wall Handstand Hold

Memorial Day Weekend Schedule:

Saturday: 10 AM class
Sunday: MOBILITY CLASS IS AT 9 AM – NO OPEN GYM
Monday: 11 AM – 12 PM OPEN GYM

Saturday at 10 AM, we will be doing the following workout. It may look daunting, but we can scale and cut the reps if need be. 

“Murph”

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Sheepdog CrossFit Presents: “Murph” a Tribute to Humanity (hat tip to Dean for the video):

Michael Ree

Workout of the Day

Strength
Power Clean
Every minute, on the minute, for 10 minutes, complete 3 Power Cleans at 70-80% of 1 rep max

Conditioning
Complete the following for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Cleans  (95 / 65)
Pull-ups

Rx+ 155 / 105, Chest to Bar Pull-Ups

Last done: December 6, 2013

Recommended Ab and Back work:

Not for time:

3 x 15 V-ups
3 x 10 Good mornings (light ~ 95 / 65)
Accumulate 3 minutes of the Superman plank in as few sets as possible

Pose Running Clinic: Back by popular demand, we will have one more pose running clinic with Coach Clyde before he ships out to Basic Training.  Session will be Sunday, June 1st at 1 PM.  Spots are limited, so RSVP now!

How to pace yourself while rowing – CrossFit Journal

Lauren Elwell

Workout of the Day

Strength
Shoulder Press 5 x 5 at 60-65% of 1 rep max

After each set, complete 8-10 / 5-7 strict chest to bar pull-ups (if you don’t have strict chest to bar PU yet, do regular PU. If you don’t have regular PU, do ring-rows with your body as parallel to the ground as possible)

Conditioning
“Annie”
50-40-30-20-10 rep rounds of:
Double-Unders
Abmat Butterfly Sit-ups

Rx+ “Mannie”
100-80-60-40-20 Double-unders
30-25-20-15-10 GHD Sit-ups

Optional:
800 m Run for time
Accumulate 3 minutes of the Superman Hold

Have you signed up for the Members Only Partner Competition yet? Workouts will be released in the next week or so!

28 Things You Will Only See At Planet Fitness – BuzzFeed

Lane

Workout of the Day

Strength
Pause Back Squat (3 second pause) 5 x 5 at 60% of 1 rep max (demo video)

Immediately after each set, complete 30 Russian Twists (15 each side), then rest 90 seconds

Conditioning
3 Rounds for reps of:
1 Minute Max Wall-Balls
1 Minute Max Toes to Bar
1 Minute Max 10 Meter Sprints
1 Minute rest

Each movement will be scored separately

Rx+ 30 / 20 (or 12 / 10 ft targets)

This is what we’re up against: “When hundreds of California nutritionists and dietitians gathered for their annual conference in April, their Friday lunch was a bacon ranch salad, chocolate chip cookies and a pink yogurt parfait, all courtesy of McDonald’s.” How Food Companies Court Nutrition Educators With Junk Food – NPR

Sarah Harmon

Workout of the Day

Gymnastics
Spend 10-15 minutes working on three different gymnastics movements
Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, pistols, double-unders, handstand walking, handstand holds, etc…

Conditioning
“Jack”
AMRAP in 20 minutes of:
10 Push Presses (115 / 75)
10 Kettlebell Swings (53 / 35)
10 Box Jumps (24 / 20)

Workout of the Day

Conditioning
“Filthy Fifty”
Complete the following for time:
50 Box jump (24 / 20)
50 Jumping pull-ups
50 Kettlebell swings (35 / 26)
50 Walking Lunge Steps
50 Knees to elbows
50 Push Presses (45 / 35)
50 Good Mornings (45 / 35)
50 Wall-Balls (20 / 14)
50 Burpees
50 Double-Unders

*35 minute cap*

Last done: December 22, 2014

ANNOUCEMENTS:

1 DAYS TILL REGIONALS!!! If you aren’t going up to Cincinnati, you can watch it all go down live at www.games.crossfit.com

1) The gym is closed Friday, Saturday and Sunday because there are about 30-40 of us (including all the coaches) taking a Forte Family Road Trip to the CrossFit Games Regionals in Cincinnati, OH. 

2) Be sure to sign up for the CrossFit Forte Members Only Partner Competition 

Happy Birthday, Travis!

Workout of the Day

Strength
Deadlift 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105%

Conditioning
Travis’ Birthday Workout
Complete the following for time:
25 Deadlifts (155 / 105)
25 Hang Power Cleans (155 / 105)
25 Front Squats (155 / 105)
25 Shoulder to Overhead (155 / 105)

ANNOUCEMENTS:

2 DAYS TILL REGIONALS!!!

1) The gym is closed Friday, Saturday and Sunday because there are about 30-40 of us (including all the coaches) taking a Forte Family Road Trip to the CrossFit Games Regionals in Cincinnati, OH. 

2) Be sure to sign up for the CrossFit Forte Members Only Partner Competition 

Happy Birthday, Whitney!

Workout of the Day

Strength
Shoulder Press 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105%

Rest 2-3 minutes between sets

Conditioning
Whitney’s Birthday Workout
AMRAP in 14 minutes of:
5 Kettlebell Overhead Squat (53 / 35) 5 R, 5 L
13 Pull-ups
28 Feet of Burpee Broad Jumps

For scoring purposes, every 10 feet will be considered 1 rep (21 reps = 1 round)

Rx+ 2 x 53 / 2 x 35 (10 reps), chest to bar

I know some of you out there will find this interesting, so check it out:  Where did you really stack up in the 2014 CrossFit Open Workouts?

ANNOUCEMENTS:

1) The gym is closed Friday, Saturday and Sunday because there are about 30-40 of us (including all the coaches) taking a Forte Family Road Trip to the CrossFit Games Regionals in Cincinnati, OH. 

2) Be sure to sign up for the CrossFit Forte Members Only Partner Competition