Author Archives: zach.forrest

I thought my camera was busted.  This is what came up after I took a picture of Josh Norton:
You too can feel this awesome after your workout today!

**!!ATTENTION!!** Schedule Update
This gym will have a reduced class load on Monday, May 27th in observation of Memorial Day.  You will have the option of performing the classic hero WOD “Murph” or another hero WOD (come in to find out what!).  CrossFit class times will only be at 12p and 4p.  The only other classes running that day will be the 8am and 6pm Prep Course classes.

CrossFit Survey
Recently, at the L1 Course in Columbus, an attendee spoke to me about a survey he and his colleagues were putting out to gather information from affiliate owners and athletes.  He plans to publish the results and mark it as one of the first widespread studies on CrossFit-related injures.  If you’re so inclined, head to their Facebook page here and learn about it.

Click here to take the survey (approx. 110 questions).  It takes about 15-20 minutes.

5/24/2013:
Strength
the “Bear Complex”
one rep consists of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

perform 7 reps without letting go of the bar to complete 1 round (setting the bar on the ground terminates your set!)

perform 5 rounds for maximum load, rest as needed between rounds

confused?  watch this awesome explanation video from Freddy C. over at CrossFit One World:

Power Hour
deadlift
racked kb reverse lunge
L-seat hold

In case you already didn’t know, our beloved Rod will be leaving us soon.  He’s on the move to the East Coast to partake in a wonderful life with his new wife, Shelly!  Rod has been with us a LONG time – he started with us back in the CFLV days many moons ago.
He’s made some pretty incredible GAINS since starting to train with us.  He sports a back squat over 300lbs, can do 20 rounds of “Cindy”, and can run a mile in 6:30 minutes!  Not bad for being in the 40-44 Master’s Category   (Sorry, I HAD to Rod!)

He’s one of the most consistent athletes in our gym and ALWAYS has a positive attitude.  Our community won’t be the same without him.

We’ll miss you, Rod!  Best of luck out there – and please come back and visit us often!

5/22/2013:
Strength
3 sets for max reps:
db bench press – 75/45
*rest as needed in between rounds

Conditioning
death by:
t2b
*perform 1 t2b in the 1st minute, 2 t2b in the second minute, 3 t2b in the 3rd minute, etc. until you reach failure…

as soon as you are unable to complete the required amount of t2b in the given time frame, perform:
for time:
50 sit-ups
25 burpees
*THIS IS A SPRINT – try and get it under 2:30!

Power Hour
weighted chin-up
db bench press
dip

Ever watch a video on YouTube and then have difficulty explaining to yourself what you just watched?  Yeah, try this:

Thanks for sending me that, Albina!  Think I can train Tilly to do this?  ALL DAY, SON!

Regional Shirts!
Justin and Crystal from Stronger Than Yesterday will be back on Wednesday selling the custom “CFME Regional Shirt”!  Quantities ARE LIMITED, so make sure you get here to get the size you want.

If you plan on cheering us on at Regionals, GET THIS SHIRT!

CrossFit Survey
Recently, at the L1 Course in Columbus, an attendee spoke to me about a survey he and his colleagues were putting out to gather information from affiliate owners and athletes.  He plans to publish the results and mark it as one of the first widespread studies on CrossFit-related injures.  If you’re so inclined, head to their Facebook page here and learn about it.

Click here to take the survey (approx. 110 questions).  It takes about 15-20 minutes.

5/23/2013:
Conditioning
5 rounds for time:
50 double-unders
5 hang power snatch – 155/105

Power Hour
hurdle hops
prowler sprints

Congrats to everyone who PR’d their Power Clean yesterday!  Y’all gettin strong up in here… “ALL DAY, SON!”

Regional Shirts!
Justin and Crystal from Stronger Than Yesterday will be back on Wednesday selling the custom “CFME Regional Shirt”!  Quantities ARE LIMITED, so make sure you get here to get the size you want.

If you plan on cheering us on at Regionals, GET THIS SHIRT!

CrossFit Survey
Recently, at the L1 Course in Columbus, an attendee spoke to me about a survey he and his colleagues were putting out to gather information from affiliate owners and athletes.  He plans to publish the results and mark it as one of the first widespread studies on CrossFit-related injures.  If you’re so inclined, head to their Facebook page here and learn about it.

Click here to take the survey (approx. 110 questions).  It takes about 15-20 minutes.

Ok…now…let us squat!

5/21/2013:
Strength
back squat
5-5-3-3-1-1

Conditioning
“Cindy”
amrap 20 min:
5 pull-ups
10 push-ups
15 air squats

-or-

“Mary”
amrap 20 min:
5 hspu
10 pistols
15 pull-ups

Power Hour
close grip bench press
viking press
db curl

“Leaderboarding”

This is the term we use to describe the action of obsessively stalking the Leaderboard on the CrossFit Games site for each Regional competition during the season.

Symptoms:

• Headaches from constant math from figuring theoretical placements of either 1) yourself based on potential performance or 2) another athlete in your region, typically one which you are in direct competition with
• Carpal tunnel from clicking the “Refresh” button on your internet browser too often
• Near-sightedness from trying to read those damn times in those damn columns!
• Short-term memory loss (your only trying to remember 7 different workout scores for 15 of your favorite athletes!)
• Manic/depressive behavior after learning that your friends/favorite athletes either 1) made it to the Games for another showdown or 2) came up a little short…

I don’t care what you say.  “Leaderboarding” is real, and it’s affecting real lives.  Stop the pain, stop the torment.

Obviously, I didn’t get ANY work done this weekend…

5/20/2013:
Strength
power clean
take 15 min to find a 1rm

Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
box jump – 30″/24″
1-2-3-4-5-6-7-8-9-10 reps of:
kb swing – 2pd/1.5pd

Power Hour
pause squat
banded russian kb swing
hanging leg raise

Alright, so here’s the deal.  I KNOW my blog posts as of late have been a little…well…”stale”.

I promise the awesomeness will return as soon as we get back from Regionals and into the new facility and I have a weekend off from HQ work.  Promise.

Pinky promise.

Regional Shirts!
If you missed out on the shirts yesterday, Justin and Crystal will be back next Wednesday with more!

**!!SCHEDULE CHANGE!!**
There will be no classes this weekend, as we are hosting an L1 Course.  Please adjust your training appropriately.

CrossFit Survey
Recently, at the L1 Course in Columbus, an attendee spoke to me about a survey he and his colleagues were putting out to gather information from affiliate owners and athletes.  He plans to publish the results and mark it as one of the first widespread studies on CrossFit-related injures.  If you’re so inclined, head to their Facebook page here and learn about it.

Click here to take the survey (approx. 110 questions).  It takes about 15-20 minutes.

5/17/2013:
Strength
front squat
3-3-3-3-3

Conditioning
for time:
400m run
20 pull-ups
20 db push press – 55/35
200m farmer’s carry
20 db push press
20 pull-ups
400m run

Power Hour
deadlift
racked kb reverse lunge
L-seat hold

Regional Shirts!
Tomorrow, between 10am and 2pm, Stronger Than Yesterday will be here selling the custom “CFME Regional Shirt”!  Quantities ARE LIMITED, so make sure you get here to get the size you want.

If you plan on cheering us on at Regionals, GET THIS SHIRT!

**!!SCHEDULE CHANGE!!**
There will be no classes this weekend, as we are hosting an L1 Course.  Please adjust your training appropriately.

CrossFit Survey
Recently, at the L1 Course in Columbus, an attendee spoke to me about a survey he and his colleagues were putting out to gather information from affiliate owners and athletes.  He plans to publish the results and mark it as one of the first widespread studies on CrossFit-related injures.  If you’re so inclined, head to their Facebook page here and learn about it.

Click here to take the survey (approx. 110 questions).  It takes about 15-20 minutes.

5/16/2013:
Conditioning
e2mom for 20 min:
20 double-unders
10 kb swings – 1.5pd/1pd
10 split jumps w/ kb

Power Hour
weighted chin-up
db bench press
dip

Damon O. sent me the link to this video.  I love the Hodge Twins…I find them incredibly entertaining   BE WARNED:  This video is vulgar!

The first weekend of Regionals is coming up!  This weekend we’ll see the North East, Europe, South East, and SoCal Regions go!  Any predictions on who will walk away with spots to the Games from these Regions?  Are you pulling for any specific athletes?

CrossFit Survey
Recently, at the L1 Course in Columbus, an attendee spoke to me about a survey he and his colleagues were putting out to gather information from affiliate owners and athletes.  He plans to publish the results and mark it as one of the first widespread studies on CrossFit-related injures.  If you’re so inclined, head to their Facebook page here and learn about it.

Click here to take the survey (approx. 110 questions).  It takes about 15-20 minutes.

5/15/2013:
Strength
push press
3-3-3-3-3

Conditioning
3 rounds for time:
12 c2b pull-ups
24 air squats
12 t2b
24 air squats

“…I know it burns…get it.  Get it…”

Power Hour
hurdle hops
prowler sprints

Baby Ava has her WOD socks on! Start ‘em early, right?!

**!!SCHEDULE CHANGE!!**
There will be no classes this weekend, as we are hosting an L1 Course.  Please adjust your training appropriately.

CrossFit Survey
Recently, at the L1 Course in Columbus, an attendee spoke to me about a survey he and his colleagues were putting out to gather information from affiliate owners and athletes.  He plans to publish the results and mark it as one of the first widespread studies on CrossFit-related injures.  If you’re so inclined, head to their Facebook page here and learn about it.

Click here to take the survey (approx. 110 questions).  It takes about 15-20 minutes.

5/14/2013:
Conditioning
within 10 minutes:
800m run, with the remaining time, amrap:
2 power clean
1 hang squat clean
2 jerk
*barbell weight is 185/125

Power Hour
close grip bench press
viking press
db curl

Getting in late…we hope everyone enjoyed Mother’s Day weekend!

Someone told me the site was down and I was all ready to figure it out when I got home, but it seems to be working fine?  Has anyone experienced any issues with this website recently?  If you sent any of the coaches an e-mail on Sunday – we did not receive it.  Please resend!

5/13/2013:
Strength
deadlift
3-3-3-3-3

Conditioning
amrap 8 min:
8 burpees
8 push-ups
4 box jumps – 36″/30″

Power Hour
pause squat
banded russian kb swing
hanging leg raise