Justin

Workout of the Day

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

Our squat cycle has cometh to an end. Time to test for a 1 rep max. Bring on the PRs!

Safety first: USE A SPOTTER!

Conditioning
3 rounds for time of:
20 Alternating Pistol Squats (10 L, 10 R)
12 Handstand Push-ups
400 m run

Rx+ 30 Pistols, Strict HSPU

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 

Natasha

Workout of the Day

Strength
Overhead Squat
Spend 15 minutes building to a heavy Overhead Squat for the day (from the rack)

Conditioning
200 m Farmers Carry (2 x 53/ 2 x 35) Kettlebell or Dumbbell
21 Sprawl-Balls (20 / 14)
21 Wall-Ball Sit-ups (20 / 14)
200 m Farmers Carry
15 Sprawl-Balls
15 Wall-Ball Sit-ups
200 m Farmers Carry
9 Sprawl Balls
9 Wall-Ball Sit-ups

Farmer Carries – Super Beneficial Yet Widely Underused – CrossFit Invictus 

Matt

Workout of the Day

Gymnastics
Spend 10-15 minutes working on three different gymnastics movements of your choice.
Some ideas: pull-ups, pistols, double-unders, handstands, toes to bar, muscle-ups, push-ups, rope-climbs, etc.

Conditioning
4 rounds for time of:
20 Front Racked Alternating Lunge Steps (95 / 65) 10 R, 10 L
15 Ring-Dips
400 m run

Rx+ 20 Barbell Overhead Lunges (115 / 75), 7 / 4 Muscle-ups

20 Minute Cap

SaCara

Workout of the Day

Strength
Four sets of:
Clean x 1.1.1 – rest 8-10 seconds between reps

Conditioning
AMRAP in 10 minutes of:
25 Double-Unders
5 Burpee Box Jump Overs (24 / 20)

Kendrick

Workout of the Day

Strength
Shoulder Press 3-3-3-3-3

Increasing the load each set, establish a 3 rep max Shoulder Press
Rest 2-3 minutes between sets

Conditioning
“Work Capacity Test”
AMRAP in 15 minutes of:
10 Hand Release Push-ups
15 Wall-Balls (20 / 14)
20 Kettlebell Swings (53 / 35)

Sitting is the new smoking. The Health Hazards of Sitting – The Washington Post

Jason

Workout of the Day

Strength
Back Squat 3-3-3-3-3
Increasing the load each set, establish a 3 rep max Back Squat

Safety First: be sure to have someone spot you

Conditioning
“Fran”
21-15-9
Thrusters (95 / 65)
Pull-ups

Last done: November 21, 2013

The Questionable Link Between Saturated Fat and Heart Disease: Are butter, cheese and steak really bad for you? The dubious science behind the anti-fat crusade – The Wall Street Journal

Erin

Workout of the Day

Strength
Thruster
Spend 15 minutes building up to a heavy Thruster for the day (taken from the ground)

Conditioning
“Running Jackie”
Complete the following for time:
800 m Run
50 Thrusters (45)
30 Pull-ups

Are athletes really getting faster, better, stronger?

Matt Day hitting a 325 Jerk

Workout of the Day

Skill
Turkish Get-ups – build to something heavy

Conditioning
“Nancy”
5 Rounds for time of:
400 m Run
15 Overhead Squats (95 / 65)

*20 Minute Cap*

Last done: December 12, 2013

If you have some spare time (actually, make time), watch this interview with Dr. Kirk Parsley. Dr. Parsley’s speciality is sleep. In this interview, he delves into how sleep influences nearly every aspect of your life and overall well-being. Truly interesting and well worth the watch.

Workout of the Day

Strength
Deadlift 3-3-3-3-3
Increasing the load each set, establish a 3 rep max Deadlift

Conditioning
21-15-9-9-15-21 Rep rounds of:
Kettlebell Swings (53 / 35)
Box Jumps (24 / 20)

Rx+ 70 / 53

Last done: December 20, 2013

How (and why) to Flex Your Hips – Outside

Katelyn

Workout of the Day

Strength
Shoulder Press 5-5-5-5-5
Increasing the load each set, establish a 5 rep max Shoulder Press

Conditioning
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Shoulder to Overhead (105 / 70)
Toes to Bar

Buy out: 400 meter run

Rx+ 145 / 100

Mobility For People Who Hate Doing Mobility– Catalyst Athletics