Friday, October 19, 2018

Scott V

Workout of the Day

A.
Split Jerk
Every minute, for 12 minutes: 2 reps
Start light and increase every 3 minutes (4 loads)

B.
Six rounds for time of:
10 Hang Power Snatches (95 / 65)
10 Box Jumps (24 / 20)
10 Wall-Balls (20 / 14)

Masters: 75 / 55, 20/14, 14/10
Rx+ 125 / 85, 30/20

Thursday, October 17, 2018

Zullo and Mia

Workout of the Day

A.
Every 6 minutes, for 36 minutes (6 rounds):
20/15 Calories on Assault Bike
2 Devil Thrusters (pick weight)
200m Run
2 Devil Thrusters
20 Toes to Bar
2 Devil Thrusters
20 Abmat Butterfly Sit-ups

Rx+ ghdsu, 50s/35s

Wednesday, October 17, 2018

Chrysa

Workout of the Day

A.
Deadlift
Every 2 minutes, for 20 minutes (10 sets):
5 deadlifts at 60-65%
30 Double-unders (or 60 SU)

Rx+ 50 DU

B.
For time:
21-15-9 rep rounds of:
Pull-ups
Hang Power Cleans (115 / 75)

Masters: 95/65

Rx+
30-20-10
Chest to bar
Hang Power Cleans (115 / 75)

C.
Optional:
1 mile run for time 

Tuesday, October 16, 2018

Today’s Member spotlight:
John Griener 
Age: 48
Hometown: Edina, MN
Nashville neighborhood: Hendersonville
Alma Mater: U.S. Army
Occupation: Dept of Veteran Affairs
CrossFitter since: 2010
Forte member since: 2016
Favorite lift: Clean 
Least favorite lift: Snatch
Favorite wod: Bodyweight, running and light barbell WODs
Least favorite: Fran
PR you are most proud of: Ring muscle ups 
Why I love CrossFit: The challenge of trying to be ‘good’ at so many different movements
Why I love Forte: Community, coaching, the facility, the owners dedication to the business/community

Thanks for being a huge part of our community John!

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes:
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85%x Max Reps

After each set: 20 heavy Russian Twists w DB

B.
AMRAP in 12 minutes of:
1000/800m Row
then, in remaining time:
21 Kettlebell Swings (53 / 35)
12 Handstand Push-ups

Monday, October 15, 2018

Today’s Member Spotlight: Z!
Name: Kristine Zahm
Age: 30
Hometown: Roswell, GA
Nashville neighborhood: Downtown
Alma Mater: Georgia State
Occupation: Deloitte Consulting
CrossFitter since: 2014
Forte member since: May 2017
Favorite lift: Clean & Jerk
Least favorite lift: Deadlift
Favorite WOD: Anything under 12 mins 🙂 Least favorite: Anything with heavy deadlifts
PR you are most proud of: 155# Snatch
Why I love CrossFit: Community and the way I feel after challenging myself to push harder than the day before.
Why I love Forte: Community, coaches, other members that push me to be better, and the lack of drama and judgement.

Workout of the Day

A.
Back Squat
5 sets of 6 at 70-80%

After each set: 1 minute push-up plank hold

B.
2011 CrossFit Games Open Workout 11.4
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Ring Muscle-ups

Saturday, October 13, 2018

JoAnna

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following (35 min cap):

3 rounds of:
30 Box Jumps (24 / 20)
40 Wall-Balls (20 / 14)
30 Kettlebell Swings (53 / 35)

then

Row 70/50 Calories

then

2 rounds of:
30 Toes to bar
40 Wall-Balls (20 / 14)
30 Pull-ups

then

Bike 70/50 calories

then

1 rounds of:
30 Shoulder to Overhead (135 / 95)
40 Wall-Balls (20 / 14)
30 Power Cleans (135 / 95)

Masters: 14/10, 35/26, 95/65
Rx+ 30/20, 70/53, chest to bar, 165/110

Or, working solo:
Do there above, but cut all the reps by 50%

***35 MIN CAP***

Friday, October 12, 2018

Coach Jake’s Last day coaching! Come see him during the 11:30, 3:30, 4:30 and 5:30 classes today (Friday)

Workout of the Day

A.
“Jake n Bake”
Every 3 minutes, for 30 minutes (10 rounds):
10/7 Calories on Assault Bike
10 Pull-ups
3-2-1 Power Snatches

Rounds 1, 2, and 3 complete 3 snatches 
Rounds 4, 5, and 6, complete 2 snatches
Rounds 7, 8, 9, 10 complete 1 snatch

Build in load by feel over the course of the 10 sets

Rx+ 5/4 bar muscle-ups 

Record the time for each round AND your heaviest snatch

Chad

Workout of the Day

A.
Bench Press 6-6-6-6-6-6
Every minute, for 12 minutes (6 sets):
Min 1: Row 250/200
Min 2: 6 Bench Press (build in load)

B.
AMRAP in 15 minutes of:
21 Russian Kettlebell swings (53 / 35)
150m Farmers Carry (53 / 35 – switch hands as needed)
9 Deadlifts (225 / 155)

Masters: 44/35, 185/120

 

Wednesday, October 10, 2018

Holleyman -U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Workout of the Day

Last done: June 14, 2017

A.
“Holleyman”
30 rounds for time of:
5 Wall-Balls (20 / 14)
3 Handstand Push-ups
1 Power Clean (225 / 155)

Tuesday, October 9, 2018

Kailey

Workout of the Day

A.
Push Press 6-6-6-6-6-6
Every 3 minutes, for 15 minutes: 6 reps
Start light and build

After each set: 5 strict chin-ups

Rx+ weighted chin-ups (build in load)

B.
Minutes 0-8:
Tabata
Double-unders
1-Arm Dumbbell Shoulder to Overhead (pick weight)*

Rest until the 10:00 minute mark, then:

Minutes 10-18:00
Tabata
Double-unders
Burpees to Target 6 in above reach

*Alternate arms each round

Rx+ 70/50

For Tabata, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this on-off pattern a total of eight times, making one complete Tabata round four minutes.