Friday, August 30, 2013

Kav and Macey

Kav and Macey

Workout of the Day

Strength
Front Squat 2-2-2-2-2
Increasing the weight each set, find your 2 rep max

Conditioning
Complete the following for time:
400 m run
40 Wall-balls (20 / 14)
300 m run
30 Wall-balls
200 m run
20 Wall-balls

REMINDER: WE ARE CLOSED ALL DAY SUNDAY 9/1 AND MONDAY 9/2. Have a fun and safe weekend!

We’d like to wish good luck to Sarah Brown and Bob Larson as they go get their Level 1 CrossFit Trainer Certifications this weekend! We hope you learn a lot and get a PR on Fran!

Yeah! Aaron Rodgers! My boy! My respect for him just doubled. Eat Like a Caveman! 10 Celebrities Touting the Paleo Diet – Indian Country

It’s funny how something as simple as a barbell has had such a tremendously positive impact on my life. What if everyone had a barbell? Lifting weights is about much more than physical strength. Watch the first 40 seconds of the video below. It’s very true.

Thursday, August 29, 2013

cj hastings

Workout of the Day

Skill
Spend 15 minutes working on a gymnastics movement, double-unders, or mobility

Conditioning
AMRAP in 20 minutes of:
18 Kettlebell swings (53 / 35)
16 Box jumps (24 / 20)
14 Overhead squats (95 / 65)

Excellent job to everyone who hit a PR on their deadlift yesterday!

REMINDER: we are closed this Sunday and Monday

Want to get better at your handstands? Former Olympian David Durante giving pointers on proper handstand form. Pretty much exactly what Amelia had us do when she held that clinic at the Nashville Gymnastics Training Center back in June.

Wednesday, August 28, 2013

Saturday team WOD

Saturday team WOD

Workout of the Day

Strength
Deadlift 3-2-2-1-1-1-1 (last done on June 25th)
Increasing the load each set, find your 1 rep max
If you currently have a 1 RM deadlift, follow these percentages with the rep scheme:
60% x 3, 70% x 2, 80% x 2, 90% x 1, 95% x 1, 100% x 1, 103-105% x 1
***Strict 20 min cap***

Conditioning
AMRAP in 10 minutes of:
5 Deadlifts @ 50% of your 1RM
15 V-ups (demo video)
25 Lateral jumps over the bar

Awesome article by an awesome woman. Julie Foucher (2nd place finisher of the 2012 CrossFit Games) writes a column for the Huffington post: Ladies, lets aim for the top of the podium – Huffington Post

Mark Rippetoe explains the proper setup position for the Deadlift. Sounds familiar, huh?

Tuesday, August 27, 2013

Maria

Maria

Workout of the Day

Strength
Shoulder Press 5 x 5 (2.5 – 5 lbs heavier than last session)

Conditioning
800 m run
30 Thrusters (115 / 75)
50 Pull-ups
*15 min cap*

Chopping wood helps your…well, wood! Chopping boosts testosterone more than sport – ABC Science

Our Carb Addiction? -WGBH News

Professional surfer Anastasia Ashley’s unique warm up routine. Should we start incorporating something like this in our group mobility? HA!

Friday, August 23, 2013

Andrea

Andrea

Workout of the Day

Strength
Front squat 3-3-3-3-3
Increasing the load each set, find your 3 rep max

Conditioning
Complete the following for time:
800 m sprint
3 min rest
600 m sprint
2 min rest
400 m sprint
1 min rest
200 m sprint
*Rest exactly (to the second!) 3 minutes, 2 minutes, and 1 minute between sprints. Subtract 6 minutes from your overall time and that will be your score.

Reminder: Katelyn and I are hosting a CrossFit Forte pool party tomorrow around 2 PM. If you are a member and/or you have some you’d like to bring who is not a member and they’re cool, bring them. Also, if you’d like, bring meat to be grilled, appetizers, and/or some adult beverages. 
Here is the FB link with our address and whatnot: https://www.facebook.com/events/148041348736021/

Dmitry Klokov front squatting 265 kg (583 lbs):

Thursday, August 22, 2013

Gabe

Gabe

Workout of the Day

Strength
Take 15 minutes to work up to a heavy Split Jerk (AHAP)

Conditioning
AMRAP in 12 minutes of:
8 Handstand push-ups
10 Kettlebell snatch (53 / 35) (5 right, 5 left) Demo video
12 Box jumps (24 / 20)

Is CrossFit a good workout? – GlobeLife

Science Reveals Why Calorie Counts Are All Wrong: Digestion is far too messy a process to accurately convey in neat numbers. The counts on food labels can differ wildly from the calories you actually extract, for many reasons – Scientific American

Coach Burgener discussing the Split Jerk:

Wednesday, August 21, 2013

Katelyn doing 160# OHS for reps

Katelyn doing 160# OHS for reps

Workout of the Day

Skill
For 15 minutes, work on a weakness and make it your strength

Conditioning
“Donny”
21-15-9-9-15-21 reps for time of:
Deadlifts (225 / 155)
Burpees
*20 min cap*

Does Life Purpose Enhance Longevity? – Mark’s Daily Apple

Yet another reason to drink coffee (and tea): Coffee and Tea May Contribute to a Healthy Liver – Newswise

If you don’t feel like picking up a barbell and getting swole and jacked as f**k after watching this video, we don’t and never will have anything in common.

Tuesday, August 20, 2013

Jamie blur

Happy birthday, Jamie!

Workout of the Day

Strength 
Back squat 5 x 5 (5 – 10 lbs heavier than last session)

Conditioning
Jamie’s Bday WOD
4 rounds for time of:
40 Double-unders
30 Abmat butterfly sit-ups
20 Jumping back squats (45 / 35)

Katelyn and I would like everyone from the gym to come over Saturday at 2 PM to eat, drink and be merry. We have a pool, so feel free to bring a swimsuit and catch some rays. And food and drinks.  If you we aren’t friends on FB, you may not have gotten the invite to the party, so here is the link: https://www.facebook.com/events/148041348736021/ – join the group –  this is my invite to all of you. 

Monday, August 19, 2013

Workman hitting that triple extension during the Snatch

Workman hitting triple extension during the Snatch

Workout of the Day

Strength
Press 5 x 5  (add 2.5 – 5 lbs to your previous session or 65% of 1RM)

Conditioning
AMRAP in 14 minutes of:
7 Hang power cleans (135 / 95)
14 Front rack lunges (135 / 95)
21 Ketllebell swings (53 / 35)

This is a good idea. Roadkill Gains Traction as a Home Menu Item – The New York Times

Oldest man in the world lives to 123 on diet of lizards and skunk meat – Daily Star

“Functional movements are the hard ones. That’s why people avoid them.” – Greg Glassman discussing functional movements: