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.
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
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
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
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
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 ourIntramural 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 hereby 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)
The Forte Intramural Draft for the 2018 Open is Wednesday! Sign up now!
We are hosting the CrossFit Forte FORCE for FAMILIES Partner Competition Saturday, April 14th, 2018. Youth Villages provides help for children and young people across the United States who face a wide range of emotional, mental and behavioral problems. Read more and sign upHERE
Workout of the Day
A. Push Press 3-3-3-3-3-3 Increasing the load each set, establish a heavy set of 3
B. Last done: 8/9/16 “Lucky Seven” Seven rounds for time of: 7 Shoulder to Overhead (115 / 75) 7 Pull-ups 7 Burpees
A. In teams of two, alternating between work and rest every 2 minutes for 12 minutes (6 rounds), complete the following: Min 1: Max Calories on Rower Min 2: Max Burpees Over the Dumbbell
Rest until minute 16 then, for 12 minutes (6 rounds):
Min 1: Max Alternating DB Snatches Min 2: Max Calories Airbike
Score is total reps and calories.
Or, working solo: AMRAP 12 Min 1: Max Row Min 2: Max Burpees Rest 2 min
then:
Min 1: Max Alternating DB Snatches Min 2: Max Calories Airbike
EXAMPLE: Partner A will row for 1 minute and then do burps for 1 minute, then rest for 2 minutes while Partner B will row for 1 minute and then do burps for 1 minute. 2 minutes of work, 2 minutes of rest.
*Leave the monitors on the rower and bike on. No resetting.
