Erin M

Workout of the Day

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

Conditioning
AMRAP in 10 minutes of:
16 Kettlebell clean + push press – 8 each arm, broken up however (53 / 35) (clean demo, push press demo)
40 Double-unders

HUGE ANNOUNCEMENT: we are moving! We just signed a lease to a spot on 930 5th Ave S, about .5 mile from where we currently are. It’s also 7,700 square feet. To give you an idea, our current place, from wall to wall, is 2,500 sq feet. Much more room to do activities! Thanks for the support!

Squat Clinic – A classic article on the benefits of the squat – CrossFit Journal

Considering doing the Paleo Challenge but are worried about cholesterol? Read this: The Incredible, edible egg yolk – Chris Masterjohn, PHD (there’s a ton of good info in the comments section, too)

Speaking of eggs, do any of you eat them like this?

Kenzie

Workout of the Day

Conditioning
“Hotshots 19”
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. We are doing this workout in honor of them.

6 rounds for time of:
30 Air Squats
19 Power Cleans (135 / 95)
7 Strict Pull-ups
400 m run

*You can modify it by doing either 4 rounds or 5 rounds instead of 6 rounds*
**Scale the weight as needed**
***If you don’t have strict pull-ups yet, do ring-rows with your body as horizontal as you can get it***
****Strict 45 minute cap****

You can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. Click HERE

ANNOUNCEMENTS: Another Paleo Challenge is in the works! Do you want to look, feel and perform your best?  Then you gotta do this! It is only 30 days, and it will change your life for the better. Check out the Paleo Challenge – Fall 2013 rules under the Nutrition tab above and be sure to fill out the sign-up sheet at the gym. Also, join the Facebook group. More info will be coming:

There is a two person team competition called It Takes Two to Tango which will be held at CrossFit Talon in Cool Springs, TN on September 21 (it’s a one day event). There is both scaled and Rx divisions. Several people from CFF have signed up thus far and I’m hoping several more will follow suit. Talk to your fellow gym members, partner up and sign up here!

FUNNY. Judging by how much chalk ends up on the floor at our gym, I feel like this is how lots of you chalk up:

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.

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.

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?

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!

Sarah C

Workout of the Day

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

Conditioning
“Isabel”
30 Power Snatches (135 / 95)
Josh Everett doing “Isabel” in 1:11

Thanks to everyone who came over to the pool party. Good times! 

About Wraps, Belts, And Straps – Catalyst Athletics

Does Soda Rot Your Brains Along With Your Teeth? – Dr. Emily Deans

Help CFF member Matt Phillips win the Me on GNC contest. Vote HERE

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):

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:

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.