Saturday, March 3, 2018

Reminder: we will need judges tomorrow! Heats start at 9 and will run every 25 minutes. Any help judging would be super appreciated!

Workout of the Day

A.
CrossFit Games Open Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

and

18.2a
1-rep-max clean

Read the scorecard for full event details.
Scroll for scaling options.

12 min cap

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

Friday, March 2, 2018

Workout of the Day

A.
CrossFit Games Open Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

and

18.2a
1-rep-max clean

Read the scorecard for full event details.
Scroll for scaling options.

12 min cap

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

Thursday, March 1, 2018

Julie

Workout of the Day

A.
Deadlift
Complete 5 sets of 5 at 70-75%

B.
AMRAP in 10 minutes of:
12 Alternating DB Snatches (pick weight)
10 Lunges w DB Overhead (5 right arm+right leg/ 5 left arm+left leg)
8 Burpees Over the Dumbbell

Wednesday, February 28, 2018

Coffey

Workout of the Day

A.
Push Press 1-1-1-1-1-1-1
Increasing the load each set by feel, establish a heavy single

B.
Three rounds for reps of:
1 Minute of Double-unders
1 Minute of Handstand Push-ups
1 Minute of Ball-Slams (pick weight)

1 Minute of Rest

Tuesday, February 27, 2018

I’d like to give everyone who did 18.1 a big shout out! I had a blast doing it with, and watching everyone get after it on Saturday. As Tracy would say, “20% done!”

Workout of the Day

A.
Front Squat 1-1-1-1-1-1-1
Increasing the load by feel each set, establish a heavy single

B.
AMRAP in 10 minutes of:
10 Wall-Balls
10 Kettlebell Swings (53 / 35)

At minute 0:00 and 5:00, run 400m
Pick up where you left off.
Score will be total rounds and reps.

Rx+ 12/10 ft targets, KB Snatch (5 R, 5L)

Masters:
14/10, 44/26

Monday, February 26, 2018

Kav and Wes

Workout of the Day

REMINDER: Submit your 18.1 scores to games.crossfit.com ASAP!

Every Monday until the Open is over, we will be training some movements that have appeared in the Open in years past. I have found that implementing the EMOM (every minute on the minute) style of conditioning is very effective in allowing athletes to take on the workout one minute at a time, permitting the athlete to hone in their focus on the movement at hand, eventually leading to greater improvement and proficiency of whichever exercise they’re training. Our normal strength programming will resume Tuesday. 

A.
Every minute, for 24 minutes (8 rounds):
Min 1: 30 Seconds of Box Jump Overs (24 / 20)
Min 2: 30 Seconds of Hang Power Snatches (95 / 65)
Min 3: 30 Seconds of Chest to Bar Pull-ups

Masters:
20/16 inch box
75/55lb.
Pull-ups

Saturday, February 23, 2018

First heat starts at 9 AM tomorrow and they will run every 30 minutes. We will be opening the gym at 8:30.
We would love for everything to run smoothly, which mostly boils down to how many judges we have.
If you can, please come to judge a heat or two if possible.
The 9:00 AM heat is the one I think we’ll need early help with. Much, much appreciated if you can help out.

Eat well, get some rest, and get your body and mind ready to get after it tomorrow!

Workout of the Day

A.
2018 CrossFit Game Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (5 each arm)
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

VARIATIONS
Rx’d:  (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Friday, February 22, 2018

OPEN ATHLETES:
If you are doing the Open, please use today as an active recovery day. 10-30 minutes of light and easy rowing, biking, jogging, or walking. Then a nice healthy dose of mobility work/stretching/ROMWOD. Get as much sleep as you can and try to eat clean, healthy foods that agree with you. Get your mind right, visualize yourself performing the way you want yourself to, and get ready to crush it! 

Heat times on Saturday will start at 9 AM. Please check Wodify and sign up for your desired heat. 

Workout of the Day

A.
2018 CrossFit Game Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (5 each arm)
14-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

VARIATIONS
Rx’d:  (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

 

Thursday, February 22, 2018

THE DRAFT IS COMPLETE

I present to you the 2018 CrossFit Forte Open Intramural Teams:

Captain: Snow Rose
Co-Coach Captain: Larry Redford

Chris Jarrett
Tommy Brown
Bo Delgassio
Ryan Winkle
Travis Harrell
Emily Trancik
Alicia Frye
Melissa Outten
Matthew Bicsak
Rafael Blanco
Katelyn Beach
LeeAnn Inman
Justin Biltonen
Lea Kroll
Kristine Zahm
Brian Cucchi
Stephen Powell
Ben Howe
Joanna D’Agostino
Joe Brannon
Mike Schultz
Seth Johnson
Merrick Aiken

Captain: Sisco Garcia
Co-Coach Captain: Sarah Richmond

Edmund Jackson
Chrysa Kovach
Emily Carlton
John Hackney
Alejandro Navia
Wes Magill
Ellen Crosby
Tim Harvey
Robert Larson
Mike Szymkowicz
Kyle Werner
Leah Howe
Ryan Loofbourrow
Mike Campbell
Steve Kavanaugh
Todd Stout
Justin Underwood
Rex Baldazo
Kelci Swartz
Eric Arnold
Chelsea Tekely
Henning Ander

Captain: Lee Pedinoff
Co-Coach Captain: Joshua Carrier

Jon Kinney
Vernon Scribner
Lauren Jackson
Kenzie Hruby
Ross Gentry
Andrea Athanasuleas
Garrett Sisak
Taylor Roach
Carly Lemmond
Sarah Aiken
Noble Halliburton
Chad Stephens
Michael Chase
Carolina Pulecio
Madeline Hargrove
Tracy Cullen
Tim Grahl
Brooke Meadows
Brandon Lamb
Braedon Melton
Talor Bearman
Will Pugh

Captain: Natalicia Marie
Co-Coach Captain: Jacob Coleman

Ari Schiftan
Gil Schuette
Harley Morissey
Alaina Buell
Emily Hines
Alex Mincey
Kailey Reagan
John Greiner
Tori Gallagher
Carly Hamlett
Rae Hummell
Pikal Jenkins
Brett Jenkins
Liz McGowan
Miranda Miller
Best Evan
Michael Ree
Joe Richard
Maggie Travis
Brenna Hosey
Anthony White
Pat Starnes
Kevin Melton

Workout of the Day

A.
Every minute, for 28 minutes (7 rounds):
Min 1: 150-200m Run
Min 2: 7-15 Calories on Assault Bike (ladies: Airdyne)
Min 3: 30-60 Double-unders
Min 4: 7-15 Calories on Rower

Wednesday, February 21, 2018

Will

We are also very excited the 2018 CrossFit Open kicks off this week.  Regardless of whether or not you are participating, please take a moment to review the notes on adjustments we make to operations during the Open. 

  • Intramural Teams: be sure to sign up for the Open on https://games.crossfit.com/open by Wednesday at 5 PM to be placed on one of our Intramural teams.  Be sure to mark CrossFit Forte as your affiliate.  Captains (Nat, Sisco, Snow, and Lee P.) will be drafting teams Wednesday night and we will share the team lists with everyone Thursday.
  • Tee Order:  If you’d like a Forte Intramural tank or tee, submit your order here by tomorrow, noon February 21st.
  • Olympic Lifting: During the Open (from Feb 22-Mar 22) Thursday 6:30 PM will be Open Gym.  Evan will write a weightlifting workout for those who want to do it at that time.
  • Saturday Classes:  We will have “heats” you can RSVP for on Saturdays starting at 9 AM to complete the Open WOD.  If you are not participating in the Open, you are still more than welcome to come work out!  Heat options will be posted after the WOD announcements Thursday nights.  Friends and family are welcome to come cheer you on.
  • End of Open BBQ: On Saturday, March 24th we will host a BBQ at the gym after the last heats are complete.  We will provide burgers and hotdogs, please bring sides and your drink of choice to help celebrate all our athlete accomplishments.   Friends and family are encouraged to join.

As always, please reach out with any questions or concerns.  We are looking forward to another Open season filled with personal victories, healthy competition, and most importantly, camaraderie! 

Workout of the Day

A.
Hang Squat Clean
Every minute, for 12 minutes: 3 reps
Starting at a moderate load, increase every 3 minutes (4 total loads)

B.
AMRAP in 10 minutes of:
15 Wall-Balls (20 / 14)
10 Deadlifts (155 / 105)
5 Hang Power Cleans (155 / 105)

Masters
115/75