Thursday, August 19, 2021

Today’s Question of the Day, brought to you by Coach Bob, was “if you are unable to cook, what is your grab-and-go breakfast?” I took this picture the other day for my weekly PROTEIN pic post. Notice a trend in my food choices? PROTEIN dense foods, all of them. When you emphasize protein at each meal, you will see and feel results immediately (feel fuller for longer, have more energy) And when your protein and food comes from super nutrient dense foods, you will be expediting those results and probably be fixing any nutrient deficiencies you have. In summation…eat your protein!

Workout of the Day

A. (repeat)
Every minute, for 30 minutes (10 rounds):
Min 1) Complete 1 round of “DT”
Min 2) 15 Toes to Bar
Min 3) Rest
DT is 12 deadlifts + 9 hang power cleans + 6 jerks
Hat tip to CF Chalk for the workout

Wednesday, August 18, 2021

Kelsey over here getting Jacked and Tan

Announcements and Reminders:

Volleyball
Forte will be going to the Sandbar in West Nashville on Saturday, August 28 to have some fun and play some V-ball.

In-House Forte Partner Comp
In-House Partner Competition Saturday, October 9th.  This will be a mash-up competition consisting of 3 WODs in which same-sex Rx and Scaled athletes will be paired against other teams. **IMPORTANT**  you can sign up with or without a partner…we can take care of that part. This is a great way to test yourself and get to know other athletes. Alternatively, you can partner up on your own.  Judges needed as well!  Sign up for either HERE.

Workout of the Day

A.
At Minute 0:00
1 Mile Run

B.
At Minute 15:00
2000m Ski

C.
At Minute 30:00
100 Burpees to a Target 6 inches above reach

Tuesday, August 17, 2021

2.4 million meters = 1500 miles
Equivalent of rowing to Las Vegas, NV

Workout of the Day

A.
Push Press
15 sets of 1 at 85-90+%

Rest 30 seconds between sets/reps
(or 10-30lbs heavier than last week)

B.
AMRAP in 12 minutes of:
25 Double-unders
10 Pull-ups
25 Double-unders
10 Handstand Push-ups

Masters:
Rx+ chest to bar, strict hspu

Monday, August 16, 2021

Should we do Front Squats for our next cycle?

Workout of the Day

A.
Back Squat
15 sets of 1 at 85-90+%
(or 10-30 lbs heavier than last week)

Rest 30 seconds between reps/sets

B.
Every minute, for 15 minutes (5 rounds):
Min 1) 15/12 Calories on Rower
Min 2) 20 Wall-Balls (20 / 14)
Min 3) Russian Swings – Max Reps (70 / 53)

Masters: 14/20, 53/35
Rx+  18/14 cal, 18 wb (30/20), KB snatches

Saturday, August 14, 2021

Announcements and Reminders:

Volleyball!
Forte will be going to the Sandbar in West Nashville on Saturday, September 28 to have some fun and play some V-ball.

In-House Forte Partner Comp! On October 8 we will be testing some fitness here at Forte…mark those calendars. We will discuss more as we hash out the details, but talk to your gym buddies, because this’ll be a partner comp. This is gonna be fun AF!

Workout of the Day

A.
In teams of two, with partners alternating movements, complete AMRAP in 24 minutes of:
3 Wall-Climbs
6 Chest to Bar Pull-ups
9 Burpees
12 Lunges w DBs in Farmers Carry (50s/35s)
15 Empty Bar Thrusters (45/35)

Partner A will complete the Wall-Climbs, Partner B will complete the Chest to Bar, Partner A complete the Burpees, Partner B complete the Lunges, Partner A complete the Thrusters, Partner B complete the Wall-Climbs etc…

Rx+ 6/4 Bar MU, UB thrusters (65 / 45)

 

Or, working solo:
AMRAP 20:
3 Wall-Climbs
6 Chest to Bar Pull-ups
9 Burpees
12 Lunges
15 Empty Bar Thrusters

Rest 2 minutes after each round

Friday, August 13, 2021


I always say that one of the best ways to improve is to watch and study those that are phenomenal at their sport. Watching the best snatchers snatch will probably help your snatch.

Workout of the Day

A.
Hang Squat Snatch

B.
Three rounds for time of:
400m Run
20 Toes to Bar
10 Hang Power Snatches (115 / 75)

Masters: 85/60
Rx+ 145/100

Thursday, August 12, 2021

Announcements and Reminders:

Volleyball!
Forte will be going to the Sandbar in West Nashville on Saturday, September 28 to have some fun and play some V-ball. 

In-House Forte Partner Comp! On October 8 we will be testing some fitness here at Forte…mark those calendars. We will discuss more as we hash out the details, but talk to your gym buddies, because this’ll be a partner comp. This is gonna be fun AF!

Workout of the Day

A. (repeat from July 2020)

50-40-30-20-10 rep rounds for time of:
Ski Erg Calories
Wall-Balls (20 / 14)
Abmat Butterfly Sit-ups

Masters: 14/10
Rx+ 30/20

Ladies: 40-32-23-15-8 calories

Wednesday, August 11, 2021

My current favorite CrossFit shoe: Inov-8 F-Lite G300

Workout of the Day

A.
Hang Squat Cleans

B.
Every 5 minutes, for 15 minutes (3 rounds):
30/24 Calorie Row
20 Pull-ups
10 Hang Squat Cleans (125 / 90)

*Each round will be for time*

Rx+ chest to bar, 155/105

Tuesday, August 10, 2021

Workout of the Day

A.
Push Press Clusters
Three sets of
2.2.2.2. at ~80-85%
(or 10-20lbs heavier than last week)

After each set:
One big set of strict chin-ups

B.
Three rounds of:
1 minute of Hang DB Snatch + Push Press
1 minute of Ring-Dips
1 minute of Assault Bike

Masters: push-ups
Rx+ dips on MU rings

Monday, August 9, 2021

Our girl Silvia visited her fellow CrossFitting friend in NC this weekend to do a partner comp and she placed 2nd! More impressive than her placing was the fact she did it exactly two months post surgery for the Thoracic Syndrome she’d been dealing with, which could result in a potentially fatal condition called Pulmonary Embolisms (blood clot in the lungs). She had a Rib Resection and Scalenotomy. If you look those up, it’s a pretty big and serious surgery. Crazy that just two months later she’s back to crushing competitions. If you ask her how she bounced back so quick, she might let you in on her secret. Kidding. She’s just been training intelligently, scaling appropriately, working with Dr. Brian from Precision Athletics, and taking her recovery extremely seriously. No secret, just hard and smart work. Keep at it, Silvia!

Workout of the Day

A.
Back Squat Clusters
Three sets of:
2.2.2.2 at 80-85+%

Rest 30 seconds between clusters, 3 minutes between sets

After each set:
12 weighted box step-ups w DBs in farmers carry
(6 right leg, then 6 left leg)

B. (repeat)
For time:
21-15-9 rep rounds of
Front Squats
Burpees Over the Bar

*Buy out: 400m sprint*

Masters: 85/55, burpees (not over the bar)
Rx+ 145 / 100 (unbroken), bar facing burpees