CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, January 31

1/31/2015

Please help us send HAPPY BIRTHDAY wishes to firefighter (aka local hero) and CFH athlete Courtenay Taylor!

We're doing the workout named "Barbara" today:
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between rounds
*compare to 9-6-14
As always, scaled options are on the whiteboard.

Friday, January 30

1/30/2015

It's time to celebrate our community, test ourselves, and have a ton of fun. Be sure you register for "The Open" soon! Games.CrossFit.com

Strength: Floor Press

Conditioning:
8:00 AMRAP
15 Wall Ball (20/14#)
30 Double-Unders
*compare to 12-18-14

Thursday, January 29

1/29/2015

Please help us send HAPPY BIRTHDAY wishes to Emily McBurney today!

Strength: Back Squats

Conditioning: EMOM Circuit 12:00
1 = 2 Back Squats
2 = 4 Box Jumps

THEN
3 sets:
Row 200m for time

Wednesday, January 28

1/28/2015

REMINDER: Our 6-week running program starts next week! Sign up today and let us help you train *properly* for your next (or first) 5k or 10k race. We love this stuff and want YOU to join the party!
www.CrossFitHermitage.com/run

Strength: Press

Conditioning: 4 sets, NFT
3 Wall Walks
20 Tuck-Ups
3 Bridge-Ups
2 x 100' Plate Farmer Carry

Tuesday, January 27

1/27/2015

Our next 101 class starts in less than 2 weeks! Decide you want something better for yourself, and register today to save your spot.

Strength:
Pause Front Squats

Conditioning:
15:00 AMRAP
9 Deadlift (155/100#)
12 Push-Ups
15 Box Jumps (24/20")
*CF Open 11.2

Monday, January 26

1/26/2015

Strength:
Muscle Snatch

Conditioning:
EMOM Circuit 8:00
1 = 2 Power Snatch
2 = Max Ring Dips
THEN
EMOM Circuit 12:00
1 = 3 Power Cleans
2 = Max Pull-ups
3 = 5 Double-Pushup Burpees

Saturday, January 24

1/24/2015

Lots of great stuff going on at CFH!
Registration for the "Better Life Challenge" is open for CFH athletes. (sign up using the link in your email)

Registration for #RunCFH opened to the public yesterday. Classes start February 4th for a 6 week program to teach you the Pose running method and prepare you for a 5k.
www.CrossFitHermitage.com/run

Registration for the Open is...well...open! Sign up today at http://Games.CrossFit.com (and get ready for the fun Intramural version of the annual Open).

Our next 101 class starts soon, and we'll release details of the upcoming BootCamp classes next week. Stay tuned!

Today's workout:
EMOM Circuit 12:00
1 - 8 Push-ups with shoulder touches
2 - :15 L-hang

THEN
10 Rounds
6 Power Cleans
4 Front Squats
2 Push Press

Friday, January 23

1/23/2015

We've shared this video from Barbell Shrugged before...and it's totally worth sharing again. Happy Friday, everyone!

Today's workout is a bit of a testing day - we'll play around with Burpees, KB Swings, Box Jumps, Push-Ups, Pistols, and Pull-ups.

This video is also a great lead-in to talk about "The Open," which is a series of workouts published by CrossFit Headquarters once a year. The top athletes and teams in each region advance to Regionals, and the best athletes and teams at Regionals move on to compete at “The CrossFit Games” in July.

"The Open" is for EVERYONE!
Visit games.crossfit.com 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...AND...we're doing something totally different and crazy-fun this year, so you just HAVE to be part of it. Look for an email mid-morning with details.

Thursday, January 22

1/22/2015

WOO HOO! Registration is now open for our next #RunCFH class! Spend 6 weeks learning how to improve your running form, technique, breathing pattern, pacing, cadence, and more...all leading up to a 5k or 10k race.
Do yourself a favor and click HERE to change your life (well, at least the way you run).

Strength: Snatch + Hang Snatch + 3 OH Squats

Conditioning: EMOM Circuit, 12:00
1 = 3 Right-side TGU
2 = 6 Heavy BB Rows
3 = 3 Left-side TGU
4 = 6 Heavy BB Rows

Wednesday, January 21

1/21/2015

Lots of goodies coming your way...
"Better Life Challenge" starts February 2.
#RunCFH (6-week running class) starts February 4.
Our next 101 class starts February 9.
6-week bootcamp program starts February 14.
The "Open" starts February 28.
Keep your eyes peeled for details on each of these beauties soon!

Strength:
Push Press

Conditioning:
Flight Simulator

Skill work with remaining time

Tuesday, January 20

1/20/2015

"We become what we want to be by consistently being what we want to become."

Strength:
Max complex [Clean + Hang Clean + 3 Front Squats]

Conditioning:
5 sets of 200m Rows
Mobility drills between sets

Monday, January 19

1/19/2015

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

Strength:
Deadlift

Conditioning:
3 sets, NFT
8 Good Mornings @ 3.1.1.1
:30 Rest
10 Supine Ring Rows @ 2.2.2.2
:30 Rest
10 Back Extensions
:30 Rest

Saturday, January 17

1/17/2015

Image Source: CarolineGardner.com

Please join us in sending good vibes to Ryan, Manda, Jim, and Heidi as they compete in the "Hard Knox Hustle" team competition in Knoxville, TN this weekend!

Speaking of competition, the annual CrossFit "Open" season is upon us, and we have a little twist in store for you this year. Register HERE and stay tuned for more details.

Today's Workout:
5:00 AMRAP
"up the ladder" (1 of each, 2 of each, etc)
Power Cleans (155/115#)
Pull-Ups
REST 5:00
5:00 AMRAP
3 Power Snatch (135/95#)
6 T2B
9 Squat Bar Hops
REST 5:00
5:00 AMRAP
2, 4, 6, 8, etc of
Thrusters (135/95#)
Over-the-bar Burpees
REST 5:00
5:00 AMRAP
20 KB Swings (55/35#)
20 HR Push-ups

*compare to: 2-15-14

Friday, January 16

1/16/2015

We are thrilled to partner with Belmont University's School of Occupational Therapy as "expert mentors" this year for doctoral student, Kari Mason. She will complete her residency project with us here at CrossFit Hermitage where she plans to develop tools and resources to help wounded warriors become adaptive athletes in the CrossFit world. What an awesome opportunity to help others!

Strength:
OH Squats

Conditioning:
EMOM 6
5 Thrusters
THEN
3 sets (start every 3:00)
30 Squats and 30 Sit-ups as fast as possible

Thursday, January 15

1/15/2015

Please help us congratulate our newest 101 graduates: David Gamble, Miles Armstrong, Amy Taylor, Scott Patton, and JJ Guzman. Not pictured: Michelle Peterson & Tomara Clark.

Welcome to the CFH family, guys and gals!

Today's workout:
4 Rounds
10 Box Jumps (24/20")
10 Pull-ups
10 KB Swings (55/35#)
10 Lunges
10 K2E
10 Push Press (95/65#)
10 Superman
10 Wall Ball (20/14#)
10 Burpees
10 Double-Unders

Wednesday, January 14

1/14/2015

You guys remember Holly's introduction on Monday? Well, now it's time to welcome her husband, David Camma, to the CFH family! Say hello when you get the chance.

Strength:
Back Squats

Conditioning:
EMOM Circuit 12:00
1 = 8 Right-leg Deadlifts
2 = 10 Hollow Body Rocks
3 = 8 Left-leg Deadlifts
4 = Arch Body Rocks

THEN
5 sets
10 Squat Jumps
5 Clapping Push-ups

Tuesday, January 13

1/13/2015

Please help us send HAPPY BIRTHDAY wishes to Suzanne Nordmann today!

Strength:
Push Press

Conditioning:
4 sets
1 Push Press
5 KB Snatch/arm
7 Pull-Ups
15 Wall Ball (20/14#)

Monday, January 12

1/12/2015

Please help us welcome Holly Camma to the CFH family! She and her husband are re-joining the CrossFit world after a little time away and we are pleased they chose us. Be sure to say hello & help show her the ropes.

Strength: Front Squats

Conditioning:
EMOM Circuit 8:00
1 = 1 Front Squat @ today's 2RM
2 = 4 Strict T2B
THEN
3 sets (starting every 3:00)
50 Double-Unders
25 Sit-Ups

Saturday, January 10

1/10/2015

5 sets, each for time:
10 Thrusters
20 C2B Pull-ups
30 Russian KB Swings
40 Double-Unders
Rest 4:00 after each set

*compare to: 6-28-14

Friday, January 9

1/9/2015

Strength:
Floor Press

Conditioning:
4 sets
5 Parallette Push-Ups
:30 Left-arm Waiter Walks (heavy)
3 Power Cleans @ Front Squat 8RM
:30 Right-arm Waiter Walks (heavy)
3 L-Sit Pull-Ups
:15 Handstand Hold

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