Workout of the Day

Strength
Shoulder Press 3-2-2-1-1-1-1
If you have a current 1 RM, match these percentages with the rep scheme above:  60%,  70%,  80% – 90% – 95% – 100% – 103-105%

Conditioning
5 Rounds for time of:
20 Abmat butterfly sit-ups
15 Box jumps (24 / 20)
10 Push presses (115 / 75)

Want to strengthen your ankles to help prevent injuries? Watch this video and do these exercises: How to prevent ankle injuries

Want to shed fat without doing anything except exposing yourself to cold(er) temperatures? Very interesting read: Brown Fat: It’s a Big Deal

What a great idea. I am totally going to order a box of these when they’re released. I have no problem eating bugs (as long as they don’t look, smell, or taste like bugs). Just donated some money, too. Check out this video: Exo: Protein Bars Made from Cricket Flour

This guy is pretty sick:

Workout of the Day

Strength
Take 15 minutes to build up to a heavy power snatch (AHAP)

Conditioning
AMRAP in 10 minutes of:
3 Power snatches (120 / 75)
6 Overhead squats
9 Bar over burpee

Take one minute out of your day and vote for CFF member Matt Phillips. Do it! Go to http://gnc.promo.eprize.com/respect/ and vote in the PIC and VIDEO category! The Real Man of Steel: Spinal Cord Injury to CrossFit

40 Maps They Didn’t Teach You In School – Bored Panda

WWE Champion John Cena snatching 304 lbs. Not the prettiest snatch in the world, but still pretty impressive:

Paige’s last day…we’ll miss you, Paige!

Workout of the Day

Strength
Back squat 3-2-2-1-1-1-1
Our 8 week squat cycle has come to an end. It’s time to test our 1 RM again. Safety first: be sure to ask for a spotter.

Conditioning
“Grace”
For time:
30 Clean and jerks (135 / 95)

You can now register to compete in the Scary Strong Games. If I think you’re ready to compete I will personally ask you to do this, and I will keep pushing it on you until you register. Competition is good for you. It is the ultimate way to test your strengths and weaknesses, it will give you a goal to strive toward and it will help build your character and integrity as an athlete. Do it. Sign up. You won’t regret it. 

Why We Compete – CrossFit Sacramento

The Female Form: Embrace Your Genetics and Find Beauty in Being Unique

How Coffee Could Save Your Life – Time

We’ll miss you, Melissa!

Workout of the Day

Skill
For 15 minutes, work on making your weaknesses your strengths!

Conditioning
AMRAP in 20 minutes of:
10 Box jumps (24 / 20 inches)
10 Wall-balls (20 / 14 lbs)
100 m run

Happy birthday, Casey!

Workout of the Day

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

Conditioning
Casey’s Bday WOD:
AMRAP in 12 minutes of:
26 Kettlebell swings (53 / 35)
26 Hand release push-ups
26 Toes to bar

This is kind of a sad week at CrossFit Forte. In the next couple days we will lose three great people and CrossFitters: Paige Kimbro, Melissa Lau, and John Hostek. Paige is moving to Hawaii to be with her husband who is stationed out there, Melissa was here for the summer studying at Vanderbilt and is moving back to NYC, and John recently graduated from Vanderbilt and got a job in NYC. Even though the three of you weren’t here for long, it was a ton of fun and more than a pleasure working  with you. You are all great people and have tremendous potential as CrossFitters. If you see them at the gym, be sure to say your goodbyes and give them a big sweaty hug. Paige, Melissa, and John: you will be missed. Be sure to stop by anytime you’re in town, too! 

Workout of the Day

Strength
Deadlift
Every minute on the minute for 12 minutes do 2 deadlifts @ 80% of your 1 RM

Conditioning
Complete the following for time:
50 Double-unders
5 Sumo deadlift high pulls (95 / 65)
40 Double-unders
10 Sumo-deadlift high pulls
30 Double unders
15 Sumo deadlift high pulls
20 Double unders
20 Sumo deadlift high pulls
10 Double unders
25 Sumo deadlift high pulls
***If you don’t quite have double unders yet, do three times the amount in singles. 

Ryan looking good during the 1st pull of the clean

Workout of the Day

Strength
Take 15 minutes to build up to a heavy hang clean (AHAP)

Conditioning
With a 10 minute running clock:
300 m run buy-in, then
with the remaining time, complete as many rounds and reps as possible of:
7 Power cleans (135 / 95)
12 Chest to bar pull-ups

 Please remember to RSVP for class, folks.

Kenzie

Workout of the Day

Strength
Back squat 5 x 3 (5 – 10 lbs heavier than the last time done)
Press 5 x 3 (2.5 – 5 lbs heavier than the last time done)
This is the last week of our 8-week linear squat and press strength cycle. Because we have been increasing the load by 5 to 10 lbs (2.5 – 5 lbs for the press) every week for eight weeks, the weight today will be heavy – depending on how often you came on the squat and press day in the past two months, you should be at around 90% of your current 1 RM. Be sure to ask for a spotter if your squat is feeling really heavy. Safety first! Next week we will once again test your 1 rep max for both movements. Can’t wait for the new PRs!

Conditioning
Complete the following for time:
35 Burpees
90 Thrusters (45 / 35)
35 Burpees
*If you choose to use an empty barbell for the thrusters, please don’t drop it. Thank you. 
***15 minute cap***

How about those CrossFit Games, eh? Looks like my predictions were right. Rich Froning and Samantha Briggs are the two fittest people on earth. Can’t wait to try to some of the workouts they programmed at the games! Let me know who has a chainsaw so we can make that wooden light post in the parking lot into “the Worm”. What a great toy of torture that would be!

Paradis

Workout of the Day

Strength
Deadlift 2-2-2-2-2
Find your 2 rep max

Conditioning
AMRAP in 10 minutes of:
5 Deadlifts @ 60% of your 2 RM
7 Handstand push-ups
9 Sprawl-balls (20 / 14) Demo video

Be sure to watch the 2013 CrossFit Games Friday through Sunday! Check out what some of the best athletes in the world are capable of! My prediction for the winners are Rich Froning and Samantha Briggs…how about you?

Six CrossFit Stars to Watch

9 Things That Will Change and Improve Your Life Forever

The Science Behind How We Learn New Skills

They say it’s better to live like a farmer than a bartender.

Workout of the Day

Strength
Overhead squat 5-5-5-5-5
Find your 5 rep max OHS

Conditioning
Complete the following for time:
40 Front squats (135 / 95)
60 Pull-ups
800 m run

I’ve mentioned this to some of you at the gym, but I’d like to make sure everyone knows about this. There is a competition coming up in October – the 19th and 20th – called the Scary Strong Games. It is a two day individual competition. There will be both Rx and Scaled divisions. This is the 2nd annual Scary Strong Games. Proceeds benefit Steve’s Club Nashville which provides at-risk youth nutrition and fitness guidance.  The last one was held on a weekend that Katelyn and I went to get our USA – Weightlifting certificates, so we were forced to miss it; however, we did get back to Nashville before it ended so we were able to catch the back end of the competition. All of our friends who competed and everyone we talked to agreed that it was a very well organized and fun competition. I’m trying to get as many of you to sign up as I can.  I’m pumped about this. Registration begins next week. 

CrossFit Games are live!