CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, January 31

1/31/2013

It's here! It's here! Registration for the CrossFit Open is...well...open! "The Open will put competitors through five workouts over five weeks, starting March 6 and ending April 7. The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6." We will perform these workouts each Saturday at the box. Please note: if you registered for the 2012 Open, you should enter last year's username and password, and you'll be led through the Open registration process. DO NOT create a new account. Click HERE to get started.

How are those January goals coming along? Did you hit yours already? Do you need to practice anything after class tonight? Did you avoid what you promised you would avoid (e.g., soda, sweets, after-dinner snacks)? Let us know! We'll talk about February goals later next week.

Strength:
Snatch

Conditioning:
8 min AMRAP
5 MB Cleans (20/14#)
10 Russian Twists with MB
5 MB Push-Ups
10 Wall Ball

Wednesday, January 30

1/30/2013

Strength:
High Bar Back Squats

Conditioning:
4 Rounds
30 Double-Unders
10 Push Jerk (135/95#)
Rest :30
ME UB C2B Pull-Ups
Rest :60

You asked for it, you got it! The 90-day Paleo Challenge starts this Monday. If you plan to accept this challenge, be sure to sign up on the whiteboard. For those of you ready to dismiss this as a weight-loss competition, please don’t. The Paleo Challenge is not always about losing weight – it’s about getting out of your comfort zone, changing your habits for the better, and improving your performance.
Here's the skinny:

We will take "before" measurements, weight, body fat %, and photos (for our eyes only; these will not be posted anywhere) during the official "weigh-in" days. You must sign-up on the whiteboard for a specific time to do this on Saturday, 2/2 or Monday, 2/4.
This 90-day Paleo Challenge will kick off Monday, February 4 and end Saturday, May 4.
The buy-in is $40/person. Cash only - pay during your weigh-in.
During the 90-day challenge you are expected to eat 100% Paleo. This means eating lean meats, fresh veggies, nuts and seeds, some fruit, little starch and NO SUGAR. Avoid grains (including bread, pasta, noodles), beans (including string beans, kidney beans, lentils, peanuts, peas), potatoes, dairy products, alcohol, and of course SUGAR.
We will give you a printed food journal to use during your challenge; you are required to log every single thing you eat during the 90-day challenge. We will spot check and ask you to share this information from time to time, so be prepared.
We will post recipe ideas and helpful hints along the way...and we're always here to answer questions and provide whatever support you need.
At the end of 90 days, the person with the most positive change in body composition (not specifically weight loss) will win the pot of money...so the more people who participate, the higher the cash prize at the end.
We will of course have separate male & female categories.
You must sign up before 7 p.m. this Friday to let us know you want to participate.
NO LATE ENTRIES will be accepted.
Motivated? Ready to win big? Clean out that pantry and hit the Farmer's market this weekend!

I encourage each of you to do this...not to lose weight; not to stress out about food; and not to compete with each other...but to become a better version of yourself. YOU WILL IMPROVE if you accept this challenge!

Tuesday, January 29

1/29/2013

If you're interested in tackling the 90-day Paleo Challenge, be sure to sign up on the whiteboard this week. There will be a buy-in; an official weigh-in; a required food log; spot checks; and an official weigh-out. It's a commitment on your part...but the rewards far exceed the "pain" of giving up grains. Still undecided? Check out these testimonials on Robb Wolf's website and read the stories of people who have lost weight, gained mass the healthy way, increased performance, and recovered from some pretty gnarly health issues.

Strength: Deadlift

Conditioning:
10-9-8-7-6-5-4-3-2-1
HR Push-Ups
Jumping Lunges

Monday, January 28

1/28/2013

Have you recovered from Saturday's celebration of Barbara's birthday yet? Well....we have another one to celebrate - HAPPY BIRTHDAY BEV!

How are those January goals coming along? You only have a few days left to knock them out if you haven't already. Along those lines, if you're interested in the 90-day Paleo Challenge be sure to put your name on the white board and sign up for a weigh-in time. The challenge starts next Monday, 2/4.

Strength: Press

Conditioning:
3 Rounds
5 SDHP (95/65#)
7 KB Snatch (55/35#)
9 V-Ups

Saturday, January 26

1/26/2013

Next Wednesday our very own Barbara Forbes will celebrate her birthday. What better way to say HAPPY BIRTHDAY than to do the CrossFit benchmark workout, "Barbara" today. Here we go!

As a follow-up to yesterday's post, it looks like "My Paleo Works" offers three different ordering options: breakfast only for 3 days (around $20); lunch and dinner for 3 days (around $60); or breakfast, lunch, and dinner for 3 days (around $80). Their menu is posted HERE; you can make this decision week to week or get setup with recurring orders for a 5% discount. To place an order, contact Lisa Perry at 615-390-4064 before Tuesday night each week. Your order will be delivered to CrossFit Hermitage that following Monday (i.e., call her before this Tuesday 1/29 and your food will be delivered to CFH on Monday, 2/4).

"Barbara"
5 Rounds (each round for time; 3:00 rest after each round)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

*Compare to 1-28-12 and/or 9-8-12

Friday, January 25

1/25/2013

Paleo, paleo, paleo...it's the name of the game if you want to see what your body is truly capable of. We're not talking about losing 5 pounds here or gaining a little muscle there. We're talking about sleeping better, having more energy and clear thinking, performing better in the gym, building those muscles, dropping that body fat...and resetting what your 'normal' feels like ('cause that bloated all the time, super tired after lunch, groggy at night, maybe I want to work out/maybe I don't feeling ain't it)!

There's a great service in town named "My Paleo Works" that plans, portions, and delivers paleo meals (yes, delivers TO CROSSFIT HERMITAGE). If you're pressed for time, have trouble coming up with next week's meal plan, dread thinking of something new to try, or if you're planning to do the upcoming 90-day paleo challenge, this is absolutely a no-brainer. How great would it be to come in each week for your Monday workout and pick up a few days worth of yummy, healthy paleo meals when you leave?!? Note the picture above - it's pretty great!

You can see this week and next week's menu HERE to get an idea of the food they serve. Let us know if this is something you're interested in; we'll work with the great people of "My Paleo Works" to get everything set up at the box next week so we can start accepting your deliveries as early as Monday, 2/4...hmmm...that's the start of our next 90-day paleo challenge. Coincidence? I think not.

Strength: Power Cleans

Conditioning:
3 Rounds
10 Box Jumps (24/20")
10 T2B
10 OH Lunges (45/25# plate)

Thursday, January 24

1/24/2013

In less than one week, registration opens for the 2013 CROSSFIT GAMES! Whether you think you've got what it takes to make it all the way through to California in July, or you just want to have fun and see how you stack up against other CrossFitters in the world, we encourage you guys to register.

In case you're not familiar...the CrossFit Games season starts with the Open in March; the top athletes and teams in each region from the Open will advance to Regionals; and the best athletes and teams at Regionals will compete at the CrossFit Games. Each week for five weeks, CFHQ will announce the workout on Wednesday (starting March 6) and we will complete the WOD that following Saturday. If you're competing, each of your movements during the WOD will be judged, you will log into your registration page to submit your score, and we will log in to "validate" that score so it can be placed on the LeaderBoard. Learn more HERE.

Strength: Power Snatch

Conditioning: Running Clock Thrusters (95/65#)

Wednesday, January 23

1/23/2013

Please help us welcome our newest member, Ashton Stowe. She started her CrossFit journey with personal training sessions to get back in the game after an injury, but you've likely seen her in a few group classes recently...and now she's ready to go! Be sure to show her the ropes, welcome her with open arms, and send good vibes for her upcoming softball season.

Strength: Overhead Squats

Conditioning:
10 Strict Pull-ups
10 Wall Ball (20/14#)
8 Strict Pull-ups
15 Wall Ball
6 Strict Pull-ups
20 Wall Ball
4 Strict Pull-ups
25 Wall Ball
2 Strict Pull-ups
30 Wall Ball

Tuesday, January 22

1/22/2013

Another goal set...another goal achieved! Congrats to Leigh Ann for getting her first set of kipping pull-ups last week! We believe she also got a handstand push-up this same night, but that's another video for another time.

Strength: Push Press

Conditioning:
15 min AMRAP
9 KB Swings (55/35#)
6 Over-bar Burpees
3 Deadlifts (~60%)

Monday, January 21

1/21/2013

“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”
-Martin Luther King, Jr.

Strength: Back Squats
(These are high-bar back squats, so be sure to keep your chest up and as always, get those hips down below parallel).

Conditioning:
Every :30 for 10:00
Power Clean
Hang Power Clean
Push Jerk
(135/95#)

Saturday, January 19

1/19/2013

"Katrina"
50 Box Jumps (24/20")
50 Burpees
50 Deadlift (~40%)
50 Wall Ball (20/14#)
50 MB Cleans

All work - no rest.
3...2...1...GO!

Friday, January 18

1/18/2013

Check out Heidi Jenks strutting her stuff...upside down! Excellent control on that handstand walk. Joe Saggio - it looks like you have some competition.

Strength:
Push Jerk / Split Jerk

Conditioning:
Buy-in = 1K row for time

Then 3 Rounds NOT for time:
5 HSPU
10 Barbell Roll Outs
15 DB Gladiators

Thursday, January 17

1/17/2013

Please help us welcome Ryan Flood to the CFH family! He was a CrossFitter in Cookeville, TN before moving to Hermitage, so he'll be able to jump right into the group classes with you guys. Be sure to introduce yourself, show him the ropes, and make him feel welcome as you see him in class the next few days.

Strength: Squat Cleans

Conditioning:
3 Power Cleans (135/95#)
50 Double-Unders
15 DB Thrusters (35/20# each)
6 Power Cleans
50 Double-Unders
12 DB Thrusters
9 Power Cleans
50 Double-Unders
9 DB Thrusters

Wednesday, January 16

1/16/2013

HUGE CONGRATULATIONS to Lisa Stroud for getting her first pull-up! She worked tirelessly for this and deserves all the kudos you can muster. ROCK ON, Lisa!

Strength:
Hang Power Snatch + Power Snatch

Conditioning:
3 Rounds
10 Box Jumps (24/20")
10 Sit-Ups
10 Pull-Ups

Tuesday, January 15

1/15/2013

Please help us welcome Ling Liu to the CFH family! Ling is a previous CrossFitter and spends much of her time focused on Oly lifting, so she's been able to jump right in to the group classes. Be sure to say hello and give her a solid CFH welcome when you see her.

INCLEMENT WEATHER: As most of you know, the chance of rain, sleet, or snow in Nashville simply freaks people out. Never mind Snowbird or school closings; we will stick to our normal schedule of classes unless the specific roads to the gym are icy and unsafe. If we need to cancel a morning class, we will post here and on Facebook no later than 10 p.m. the night before. If we need to cancel an evening class, we will post here and on Facebook no later than 4:30 p.m. the day of. We don't anticipate this happening, but in the case of a true weather emergency where drastic changes occur overnight and we truly can't get out of our neighborhood in the morning to get to the gym, we will post as SOON as we know plans need to change.

Strength:
Back Squats

Conditioning:
8 Rounds for Time
15 Deadlifts (135/95#)
15 Push-Ups

Monday, January 14

1/14/2013

Happy Monday - we have yet another birthday to celebrate! Help us give HAPPY BIRTHDAY wishes to Jonathan Denson when you see him this week. We also need your help welcoming the most recent graduates of our CrossFit 101 class, pictured here from left to right: Brad, James, Kelli, Kimberly, Seth & Emily, and Gregg in the back. Be sure to help these guys learn the ropes and welcome them to the CFH family in style as they join the group classes this week.

Strength:
Deadlift

Conditioning:
21-15-9
OH Squats (115/75#)
T2B

Saturday, January 12

1/12/2013

Today we're going to tackle a fun partner WOD! Be sure you guys and gals pair up according to ability because you'll need to do the same RX or scaled option with only one box, KB, and medicine ball. If you don't have a partner lined up, don't worry. We'll pair up in class before jumping in.

For time, complete the following list (note the pacing move below):
40 Box Jumps (24/20")
40 Pull-Ups
40 KB Swings (55/35#)
40 Lunges
40 KB Push Press (same KB)
40 Wall Ball (20/14#)
40 Burpees
40 Sit-Ups

*Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last sit-up is complete.

Friday, January 11

1/11/2013

Our last few posts have mentioned goal setting and we've had some pretty good emails and conversations about this with some of you. To clarify, the entire point of a JANUARY goal is to pick ONE small and simple task to accomplish. You only have 20 days left for this one, so pick wisely. It can be anything from stringing together 10 perfect-form push ups; achieving a handstand; doing a WOD as RX'd (blue); starting a food log and tracking every single day; increasing your water intake to at least one gallon each day; taking the TV out of your bedroom; getting at least 8 hours of sleep; or any number of other items that will improve your quality of life. We want to hear from each of you, and we want you to track these goals each month along with your progress toward these goals at the end of each month. So...again...what's your January goal?

Strength:
1 1/4 Back Squats

Conditioning:
Lift the bar and do not set it down the entire time (95/65#)
Change positions every :15 for a total of 6:00
Top of DL
Clean to front rack
PP to lock out
Back rack
PP to lock out
Front rack
Repeat cycle until time cap

After this, spend time working on your goat....maybe that January goal?

Thursday, January 10

1/10/2013

Awesome work by Joe Saggio! He was able to string together multiple bar muscle-ups earlier this week. Speaking of skills...what about those January goals? Go back and comment on yesterday's Facebook post (or email us) and let us know one specific goal for January. We want to hear from EVERYONE!

The 6 p.m. class is filling up again, so the sign-up whiteboard is back in effect. Before Saturday, be sure to sign up for next week's classes. Please be respectful of your CFH family and only sign up for classes you will attend...and actually show up for the classes you sign up for.

Strength:
Clean & Jerk

Conditioning:
4 Rounds for Time
5 Thrusters (95/65#)
10 Mountain Climbers
15 KB Swings (55/35#)

Wednesday, January 9

1/9/2013

HAPPY BIRTHDAY to Josh Siemer! We don't know how, but he has managed to avoid the camera so we have zero photos of him. Hmmm...that's a pretty neat trick, Josh.

It's the start of a new year, and people are making and breaking resolutions all over the place. We don't believe in making resolutions because it's nearly impossible to change years and years of bad habits one day just because the date on the calendar is different. Instead, you need to be honest with yourself and your timelines, you need to make a solid commitment, and you need to stick to that commitment even when you don't want to. Whether we're talking about nutrition, sleeping habits, exercise plans, learning new skills and movements, or other habits...you simply have to set reasonable goals and work hard to make gains. You have to make a commitment and accept no excuses! Please take a moment to revisit the "Goals" board, set short term AND long term goals, and talk to us about specific plans to reach those goals. Let's start by setting one small goal for the month of January. What's yours?

Strength:
EMOM for 10 minutes
2 Deadlifts (60%)

Conditioning:
15 min AMRAP
3 Push Press (115/75#)
6 T2B
9 Ring Push-Ups
200 Singles (or run 200m)

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