Basic everyday WODs.
Strength
Push Press 5-5-5-5-5
Increasing the load each set, establish a 5 rep max push press
Rest 2-3 minutes between sets
Conditioning
3 Rounds for time of:
400 m Run
15 Handstand Push-ups
15 Toes-to-Bar
Rx+ Parallette Bar HSPU with a 45# plate and Abmat
Platform Spacing, Beginners & the Google Self-Driving Vehicle
Wes
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
8-10 Handstand Push-ups (push-ups)
1-2 Rope Climbs
60 second L-Sit
Come with a plan…and execute it.
Conditioning
CrossFit Games Open Workout 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155 / 100)
12 Hand Release Push-ups
15 Box Jumps (24 / 20)
Two things you should all sign up for:
1)JumpNRope Double Under Seminar – February 9, at 9 AM here at CFF
2) The CrossFit Games Open
Squatting, Valgus Knees, The Knees-Out Cue & Facebook Coaches – Greg Everett
Molly Metz, one of the worlds best jump ropers, will be the one teaching us double-unders. The video below is her doing 100 consecutive triple unders. Ridiculous.
Amelia making bar muscle-ups look easy
Strength
Every minute, on the minute, for 10 minutes, do 3 Power Cleans at 75-80% of your 1 rep max
Conditioning
21-15-9 rep rounds of:
Front Squats (135 / 95)
Shoulder to Overhead (135 / 95)
Rx+ 155 / 105
Sign up for the JumpNRope seminar HERE
A New Name For Type 2 Diabetes: “Carbabetes”
What It Takes To Be Great
Strength
Shoulder Press 5 x 5 at 75-80% of 1 rep max (all sets and reps to be done at the same weight)
Immediately after each set, complete 10-15 V-ups
Conditioning
Complete 3 rounds for total reps of:
60 Seconds of Hang Power Snatches (95 / 65)
30 Seconds Rest
60 Seconds of Pull-ups
30 Seconds Rest
60 Seconds of Bar Facing Burpees
30 Seconds Rest
Each movement will be scored separately
Rx + 115 / 75, chest to bar
Do you struggle with double-unders and want to get better? Then sign up for the JumpNRope seminar that we are hosting next weekend, Sunday, February 9. Everyone I’ve spoken to has LOVED it and learned a ton. Katelyn and I will both be attending as well. SIGN UP HERE!
Strength
Back Squat 5 x 5 at 75% of 1 rep max
After each set, complete 10-15 hand release push-ups
Conditioning
AMRAP in 10 Minutes of:
20 Kettlebell Swings (53 / 35)
20 Alternating Walking Lunge Steps w/ Plate Overhead (45 / 25)
Rx+ 70 / 53, 20 lb vest
Last done July 5th, 2013
Remember to sign up for the CrossFit Games Open!
CrossFit: Overcoming the Intimidation
Mobility of the Day
Jon North
Strength
Front Squat
Take 15 minutes to build up to a heavy single for the day
Everyone aboard the PR Train …CHOO-CHOO!
Conditioning
3 Rounds for time of:
15 Ring Dips
20 Alternating Front Racked Lunge Steps (10 R, 10L) (115 / 75)
30 Kettlebell Snatches (15 R, 15 L – Broken up however) (53 / 35)
***15 Minute Cap***
Rx+ 8/5 MU, 145/105 Lunges, 70/44 lb KB
Great job to everyone who competed in the Box League Tonight!
———————————————————————–
Are your mobility limitations holding you back from some of your CrossFit goals? We have something very exciting coming up for you! Starting February 4th, our very own Ben Howe will be offering on-site private mobility and movement coaching sessions at CrossFit Forte. The number of sessions available per week will be limited, so reserve your spot now. First session will be an hour and will include comprehensive structural and flexibility assessment, tailored treatment addressing musculoskeletal pain and mobility limitations, postural retraining, planning and instruction for normalized CrossFit specific movement patterns. Shoulder, hip, ankle, back issues: fix them with treatment, retraining, and better movement! Check the calendar for open sessions here: https://crossfitforte.com/private-movement-and-mobility-trainingcoaching/
A little bit about Coach Ben in case you didn’t already know: Ben studied Physical Therapy and Clinical Science at Ithaca College in Ithaca, NY, where he earned is Bachelor’s, Master’s, and Doctorate of Physical Therapy in 2006. Ben moved to Smyrna, TN in September 2012 to open and run a PT clinic with Benchmark PT, where he is the Clinical Director specializing in Manual Therapy, Dry Needling, Orthopedics and Sports Medicine. Prior to moving to Nashville, Ben practiced in Virginia, where he started CrossFit in early 2011 and received his Level 1 Trainer certificate in May 2012.
CFF and Jon North
Conditioning
2012 CrossFit Games Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps (24 / 20)
12 Shoulder to Overhead (115 / 75)
9 Toes to Bar
– For the sake of simplicity, when you sign in at the gym, please use the iPad, not the TV. Thank you.
-The Box League is tonight. Come support your fellow CFF members at CrossFit Forte at 8 PM!
-JumpNRope Double Under clinic here at CrossFit Forte on Sunday, February 9. Sign up HERE
The War Against Butter is Over. Butter Won.
Why our food is making us fat – The Guardian
Nicole
Strength
Deadlift
Every minute, on the minute, for 10 minutes, perform 3 deadlifts at 70-75% of your 1 Rep Max
Conditioning
100-75-50-25 Rep Rounds of Double-Unders
10-20-30-40 Rep Rounds of Wall-Balls (20 / 14)
Rx+ 20 / 14 lb ball to 12 and 10 foot targets
Are your mobility limitations holding you back from some of your CrossFit goals? We have something very exciting coming up for you! Starting February 4th, our very own Ben Howe will be offering on-site private mobility and movement coaching sessions at CrossFit Forte. The number of sessions available per week will be limited, so reserve your spot now. First session will be an hour and will include comprehensive structural and flexibility assessment, tailored treatment addressing musculoskeletal pain and mobility limitations, postural retraining, planning and instruction for normalized CrossFit specific movement patterns. Shoulder, hip, ankle, back issues: fix them with treatment, retraining, and better movement! Check the calendar for open sessions here:https://crossfitforte.com/private-movement-and-mobility-trainingcoaching/
A little bit about Coach Ben in case you didn’t already know: Ben studied Physical Therapy and Clinical Science at Ithaca College in Ithaca, NY, where he earned is Bachelor’s, Master’s, and Doctorate of Physical Therapy in 2006. Ben moved to Smyrna, TN in September 2012 to open and run a PT clinic with Benchmark PT, where he is the Clinical Director specializing in Manual Therapy, Dry Needling, Orthopedics and Sports Medicine. Prior to moving to Nashville, Ben practiced in Virginia, where he started CrossFit in early 2011 and received his Level 1 Trainer certificate in May 2012.
Are you struggling with muscle-ups? Watch this:
Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.
James, Amy and Johnson doing health lifts
Strength
Shoulder Press 5 x 5 at 70 – 75% of 1 rep max (all sets and reps to be done at the same weight)
*Take bar from the floor*
After each set, do 10-15 Toes to Bar fast and unbroken if possible.
Conditioning
AMRAP in 10 minutes of:
5 Power Cleans (115 / 75)
5 Thrusters (115 / 75)
10 Bar Over Burpees
Rx+ 135 / 95
A couple of words on and RSVPing, and Rx+.
RSVP
We want to maintain the quality of the coaching and keep the class sizes logistically manageable. We achieve this by capping the class size at 20; therefore, YOU MUST RSVP. If you have any questions on how to do this through Wodify, please do not hesitate to reach out and ask for help.
Rx+
Doing a workout Rx means you did not modify a single thing in the workout. Rx+ is no different. In order to be eligible to click on the Rx+ tab, you have to do everything exactly as it’s written. I never really clarified what Rx+ was, so sorry for the confusion.
Larry
Strength
Back Squat 5 x 5 at 70-75% of your 1 rep max (all sets and reps to be done with the same load)
After each set, complete 20 Abmat Butterfly Sit-ups
Conditioning
3 Rounds for time of:
25 Kettlebell Swings (53 / 35)
16 Alternating Pistol Squats (8 R, 8 L)
400 m Run
Rx+: 2 pood, 20 lb vest
Jon North at CrossFit Forte