* CFH *

Friday, January 31

1/31/2014

 
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We've received some pretty positive feedback about the programming changes, so we'll stick with it through the Open before we make any other changes and add even more fun stuff tot he mix. We're really happy you guys are having fun and enjoying the switch-up!

On that note, we apologize that a few classes have run 3-4 minutes over lately as we work through these changes and figure out the right timing of things. We always want to be respectful of your time.

Conditioning:
5 Rounds, each for time
200 Singles
12 Alternating Pistols
12 Pull-ups
:90 Rest

We'll wrap up with Offset Waiter Walks and T2B


Thursday, January 30

1/30/2014

 
KUDOS to Shelby for getting her first strict pull-up last night! By the time we heard the screams and caught the video, she had already knocked out about 4 or 5...so she is ROCKIN' this new skill! Be sure to high-five this gal the next time you see her.

Strength & Conditioning:
Push Press + Push Jerk
THEN
Back Squats

Wednesday, January 29

1/29/2014

 
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It's time to place our next Progenex order! We try to keep the "Recovery" and "More Muscle" products in stock, but if you want a specific flavor...or if you want to try a different product like Flow, Cocoon, or Omega+...just let us know. You can pick it up at at the box in the next week or so.


Strength:
Hang Clean + Jerk THEN Ground-to-Overhead

Conditioning:
EMOM 10:00
Odd minutes = 15 Wall Ball (20/14#)
Even minutes = 8 C2B Pull-ups

Tuesday, January 28

1/28/2014

 
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If you're going to tackle the upcoming "Paleo challenge" (less of a test - more of an educational nutrition window)...be sure you sign up BY THIS THURSDAY! We will send an email this weekend to all participants with details, dates, and a few helpful hints to get started on the right foot.

Strength:
We'll start with HSPUs, DUs, and L-sits
THEN, we'll go through
EMOM of Snatch + OH Squats

Conditioning:
6 sets of :30 max HR Push-ups and :30 rest

Monday, January 27

1/27/2014

 
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Thinking about doing the "Paleo Challenge" that starts next Monday? Put your name on the board and make the commitment.

Thinking about doing the Double-Under Seminar on February 9? SIGN UP TODAY.

"Wish" you could lift that much or master this skill or do that thing? It's not going to happen until you step up and TAKE ACTION.
You have it within you to accomplish every. single. thing. you work for!

Strength: Deadlifts

Conditioning:
3 Rounds, not for time
Good Mornings
Supine Ring Rows
Superman

Saturday, January 25

1/25/2014

 
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Don't forget - Double Under Seminar at the box February 9. SIGN UP TODAY if you want to join the fun!

Let's invite "Barbara" to the box today:
5 Rounds
(complete each round for time; rest 3:00 between rounds)
20 Pull-ups
30 Push-Ups
40 Sit-Ups
50 Squats

*compare to 9/21/13

Friday, January 24

1/24/2014

 
Check out this AWESOME video from the guys at Barbell Shrugged. Goosebumps...honestly.

Strength:
Front Squats

Conditioning:
5 sets (:45 on / :45 off)
Max ground-to-overhead (135/95#)

Thursday, January 23

1/23/2014

 
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Take a moment for this quick read about the dangers of sitting. This will hit home with many of you...whether you have a desk job, back pain, tight hips, whatever. Here's part of the problem - let's fix it!

Strength:
Cleans

Conditioning:
4 Sets (:30 on / :90 off)
Max Power Cleans @ 60%
THEN
100 Push-ups for time

Wednesday, January 22

1/22/2014

 
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We're about TWO WEEKS away - Double Under Seminar - Sunday, February 9! We are thrilled to welcome Melly Metz and her awesome company, JumpNRope, to the box...and we know you will have a blast with this hands-on learning experience!
  • Sunday, February 9, 2014
  • 1:00 - 3:00 p.m.
  • CrossFit Hermitage
PLEASE REGISTER HERE before it's too late!

Strength:
Press & Push Press

Conditioning:
Back Squats and Skills Practice

Tuesday, January 21

1/21/2014

 
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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 (because 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, or dread thinking of something new to try, this is truly 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! Check out www.MyPaleoWorks.com for menu, details, and contact info to get started.

Strength: Deadlifts

Conditioning:
5 Rounds
12 Pull-Ups
12 KB Swings (55/35#)


Monday, January 20

1/20/2014

 
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“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:
Snatch

Conditioning:
3 sets (:30 on / :30 off)
Singles or Double-Unders
HSPU
Box Jump Overs
Ring Dips

Saturday, January 18

1/18/2014

 
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Registration for the CrossFit Open is...well....open!

"The Open" is for EVERYONE! You can visit games.crossfit.com if you'd like to take a look at the past year's workouts and get an idea of what's in store (though they DO like to surprise us). If you have even one little competitive bone in your body, we encourage you to sign up and use this opportunity to gain an appreciation for your strengths, weaknesses and mental toughness.

You may or may not notice our programming changes throughout the year as we focus a little more on strength, a little more on conditioning, a little more on building that engine, a little more on honing those skills, etc...but you can't help but notice the changes we'll implement over the coming weeks as we head into the Open (YAY!). We just want to take a moment to send big thanks to CJ Martin with CrossFit Invictus for being such a kick-ass coach and programming some great workouts. After following him for a while, understanding his methods, and seeing the results he produces, we totally decided to share the love
with you guys.

Today's workout:
5 sets, each for time:
5 Power Cleans (185/115#)
10 C2B Pull-ups
Rest :60 between sets
THEN
Rest 5:00
THEN
5 sets, each for time:
100 Singles
5 Power Snatches (135/95#)
Rest :60 between sets
THEN
Rest 5:00
THEN
5:00 AMRAP
10 Front Squats (135/95#)
10 Pull-ups
20 Double-Unders



Friday, January 17

1/17/2014

 
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Please help us send out a few pre-birthday wishes. Nick Rice's birthday is this Sunday, and Ryan Dunivant's big day is Monday - HAPPY BIRTHDAY, guys!

Strength:
Back Squats

Conditioning:
Practice a skill and/or work on mobility

Thursday, January 16

1/16/2014

 
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Please help us welcome another group of crazy kids into our crazy world and amazing CFH family! From left: Lacey, Justin, and Kayleigh.
This gang just wrapped up the 101 program, and they're jumping into group class soon. Be sure to say hello and show them the ropes.

Strength:
Clean & Jerk

Conditioning:
Jumping Jacks (yes, you read that right)

Wednesday, January 15

1/15/2014

 
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Strength: OH Squats

Conditioning:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit-Ups

CrossFit Open registration starts today! What is the Crossfit Open? I'm glad you asked...it's actually what you've been training for, whether you know it or not. The CrossFit Open is a series of workouts published by CrossFit Headquarters once a year. At CrossFit Hermitage, we will complete these workouts every Saturday in March. The top athletes in each region use these workouts to qualify for a Regional Competition (our Central East Regional Competition is in Ohio May 16-18)...and the top athletes from that weekend's competition advance to the CrossFit Games this summer.

"The Open" is for EVERYONE! You can visit games.crossfit.com if you'd like to take a look at the past year's workouts and get an idea of what's in store (though they DO like to surprise us). If you have even one little competitive bone in your body, we encourage you to sign up and use this opportunity to gain an appreciation for your strengths, weaknesses and mental toughness.

If you'd like to help us judge during the Open workouts, come chat with us. We want to be sure you fully understand the expectations, and there's an online course you'll need to take through CFHQ (even if you were a judge last year).

More details coming soon...oh, and we ARE going to Regionals again in May, so mark your calendars and make the road trip with us!

Tuesday, January 14

1/14/2014

 
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Don't forget about the Double Under Seminar on Sunday, February 9! We are thrilled to welcome Melly Metz and her awesome company, JumpNRope, to the box...and we know you will have a blast with this hands-on learning experience!
  • Sunday, February 9, 2014
  • 1:00 - 3:00 p.m.
  • CrossFit Hermitage
PLEASE REGISTER HERE before we fill up and close the registration.

Strength: Floor Press

Conditioning:
4 Rounds
10 Wall Ball (20/14#)
10 Push-Ups


Monday, January 13

1/13/2014

 
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Please help us welcome Kirsten Clark to the CFH family! She has been CrossFitting for a while, so she's able to jump right into the group classes. Be sure to introduce yourself and give her a big CFH welcome!

Strength:
Work up to your 1RM Deadlift, then focus on mobility

Conditioning:
If you choose to NOT go for a 1RM Deadlift, you'll work through a few heavy sets instead. After that, you'll complete a Met-Con of OH Squats, Snatches, and T2B.

Saturday, January 11

1/11/2014

 
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THANK YOU to everyone who donated blood over the past few weeks to help the American Red Cross - we are so proud to have each of you as CFH family members! Today, we tackle the "Blood, Sweat, and Cheers" workout for max reps and see which local CrossFit box comes out on top.
Here we go!


10:00 AMRAP (2:00 at each station)
Row for max calories
Burpees
Box Jumps / Step Ups (24/20")
Walking Lunges
Singles / Double-Unders

We also have a surprise addition / option for you guys on the whiteboard - come and get it!

Friday, January 10

1/10/2014

 
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Please help us welcome one of our newest members - Daniel Eagle - to the CFH family! He started with us through personal training sessions and now he's jumping into the group classes. Be sure to introduce yourself and give him a big CFH welcome.

Strength: OH Squats

Conditioning:
10:00 AMRAP
10 DB Thrusters
10 C2B Pull-ups

*Start the workout with 10 Box Jumps (24/20")
*Every 2nd minute, stop what you're doing and complete 10 Box Jumps



Thursday, January 9

1/9/2014

 
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Please help us send HAPPY BIRTHDAY wishes to Josh Siemer today!

Don't forget - today is the LAST DAY
to donate blood for this weekend's event. http://www.redcrossblood.org/CrossFit

Strength: Deadlifts


Conditioning: 3 Rounds
10 Burpees
15 DB Snatches
20 Tuck Jumps



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    The needs of Olympic athletes and our grandparents differ by degree, not kind.  We scale each day's workout to meet your needs.  Check out this video to see an example of scaling.

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