Strength Snatch Complex Every minute, on the minute, for 12 minutes complete 1 Snatch (full squat) + 1 Hang Snatch (full squat) + 1 Overhead Squat Choose a weight that will be challenging, but doable. Focus more on proper technique than going as heavy as possible.
If overhead squats are difficult in terms of flexibility, try to arrive early to stretch/mobilize.
Strength Back Squat 5 x 5 (5-10 lbs heavier than your last session, or 70% or your 1 rep max. Stick to the same weight for all reps) After each set, complete 15-20 Abmat Butterfly Sit-ups
Conditioning “Helen” 3 rounds for time of: 400 m Run 21 Kettlebell Swings (53 / 35) 12 Pull-ups
As you may know, November is prostate cancer awareness month, so to help raise funds and awareness, CrossFit Forte is partnering up with Nashville Stache-Bash. On Saturday, November 23, 2013 we will be hosting a team workout/competition among some of the local gyms here in Nashville to raise funds and awareness to combat prostate cancer, testicular cancer and mental health challenges.
Gymnastics Spend 10-15 minutes working on a few gymnastics movements. Ideally, you will choose movements that are a weakness…
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, L-sits, handstand holds/walking, pistols, double-unders, ring-dips, the iron cross, 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: 50-60 Double-unders 2 Rope Climbs 8-12 Handstand Push-ups
Conditioning Kenzie’s Birthday Workout AMRAP in 23 minutes of: 10 Burpee Wall-Ball Atomic Sit-ups (20/14) 31 Kettlebell Swings (35 / 26) 10 Ten Meter Shuttle Sprints 31 Walking Lunges
As you may know, November is prostate cancer awareness month, so to help raise funds and awareness, CrossFit Forte is partnering up with Nashville Stache-Bash. On Saturday, November 23, 2013 we will be hosting a team workout/competition among some of the local gyms here in Nashville to raise funds and awareness to combat prostate cancer, testicular cancer and mental health challenges.
If you have a few minutes and are at least slightly interested in nutrition and how it affects your health, you should watch this…while eating a fat ribeye with a pat of butter melting on top.
Conditioning A. Row 1000 m for time Rest 10-15 minutes
B. 21-15-9 rep rounds for time of: Power Cleans (135 / 95) Handstand Push-ups
ANNOUCEMENT: As you may know, November is prostate cancer awareness month, so to help raise funds and awareness, CrossFit Forte is partnering up with Nashville Stache-Bash. On Saturday, November 23, 2013 we will be hosting a team workout/competition among some of the local gyms here in Nashville to raise funds and awareness to combat prostate cancer, testicular cancer and mental health challenges.
Strength Shoulder Press 5 x 5 (2.5 – 5 lbs heavier than your last session. Stick to the same weight for all reps) After each set, complete 12-16 Dumbbell Walking Lunges
Conditioning 4 rounds for time of: 20 Wall-Balls (20 / 14) 12 Toes to Bar 300 m run
ANNOUCEMENT: As you may know, November is prostate cancer awareness month, so to help raise funds and awareness, CrossFit Forte is partnering up with Nashville Stache-Bash. On Saturday, November 23, 2013 we will be hosting a team workout/competition among some of the local gyms here in Nashville to raise funds and awareness to combat prostate cancer, testicular cancer and mental health challenges.
Strength Back Squat 5 x 5 (5 – 10 lbs heavier than your last session, or 65% of your 1-RM. Stick to the same weight for all sets) In between sets, do 10-15 hand release push-ups
Conditioning AMRAP in 12 minutes of: 5 Front Squats (155 / 105) 10 Pull-ups (chest to bar if you can) 15 Box Jumps (24 / 20)
9 Paleo Diet Myths – Yahoo! (Thanks for the link, D Gomez) Even though the Paleo Challenge is over, I hope most of you noticed the benefits and plan to stick with it the majority of the time. Following the 80/20 rule (staying strict 80% and straying only 20% of the time) is generally a good approach. As long as you avoid the foods that really cause you issues.
Strength 15 Minutes to establish a heavy Power Clean
Conditioning AMRAP in 10 minutes of: 10 Deadlifts (225 / 155) 15 Hand Release Push-ups 20 Lateral Bar Hops
1 minute rest, then
400 meter run for time *Score will be total number of reps and your 400 m run time
Katelyn and I would like to thank those of you who have written a review of CFF recently (read them here). Many of the things written in the reviews are quite moving, knowing that we – our gym, our members, our community – have impacted your life in such a positive way. Helping you – seeing you all get fitter, faster, stronger, feel younger, and healthier – makes us love what we do. Thanks.
Ever wonder what pro athletes and Olympians get from CrossFit? Here’s what we know:
Strength Shoulder Press 5 x 5 @ 60-65% of your 1 rep max (that is five sets of five reps all at the same weight. You are NOT increasing the load each set) We are starting the linear strength cycle for the squat and press over again. This is week one. Lets get even stronger.
Conditioning 5 rounds for max reps of: 30 seconds of wall-balls (20 / 14) 30 secs rest 30 seconds of hang power snatches (95 / 65) 30 secs rest 30 seconds of box jumps (24 / 20) 30 secs rest
It is getting cold out, which means people are getting sick. Please remember to wipe down your equipment (kettlebell, barbell, med ball, jump rope, etc) with a disinfecting wipe. Also, if you are seriously sick, it would probably be wise to stay home and rest. Here are a few tips on how to get over your cold and flu naturally.
Great job to everyone who competed at the Music Box League here at CFF last night. Also, if you are signed up for the box league, please remember to pay Katelyn or me your $20.
Strength Back Squat 5 x 5 @ 60-65% of your 1 rep max (that is five sets of five reps all at the same weight. You are NOT increasing the load each set) We are starting the linear strength cycle for the squat and press over again. This is week one. Lets get even stronger.
Conditioning 2 rounds for time of: Run around the block 25 Burpees 30 Kettlebell Snatches (53 / 35) [15 R, 15 L] Broken up however
REMINDER: 6:30 PM class is cancelled tonight! We are hosting the Box League. Feel free to check it out and cheer us on. It starts at 8 PM. Also, if you are a member of CFF, please park on the street. I’d like to be a gracious host and save our parking lot for our guests. Thanks!
