* CFH *

Wednesday, February 29

2/29/2012

 
Picture
SO PROUD of Jennifer for popping up to a beautiful handstand and keeping a solid hold on her very first attempt.  Gymnastics training as a kid really paid off, huh?
 

LIFT: Sumo Deadlift High Pull



MetCon:
6 rounds
30-sec HS Hold
Rest 30 seconds
30-sec Squat Hold
Rest 30 seconds

Tuesday, February 28

2/28/2012

 
Picture
We have a little rowing in the WOD tonight, so read this article and start thinking about your technique and how you're going to approach the workout.



LIFT: Overhead Squats (5-5-5+)


MetCon:
3 rounds (1 min. on / 1 min. off)
Max Calorie Row
KB Windmill (44/35#)
Suppine Ring Row

Monday, February 27

2/27/2012

 
Picture
A huge CONGRATULATIONS goes out to all of our athletes for pushing through the burpee WOD on Saturday.  Everyone did a great job and gave more than 100% (with no visits from Pukie the Clown).  Those competing in the Open put up some impressive numbers and we couldn't be prouder!

LIFT: Weighted Pull-Ups


MetCon:
3 Rounds
10 Pistols
20 Russian Twists
10 Dips

Saturday, February 25

2/25/2012

 
Are you ready for some BURPEES?!?  That's right - it's time for the CrossFit Games Open WOD 1:

7 min AMRAP - Burpees

Check out this video showing movement standards and see if you can pick up a thing or two about your strategy for the day.

Good luck everyone!

Friday, February 24

2/24/2012

 
Picture
Hey Butters - we know you're busy rockin' out with the Blackfoot Gypsies, but we miss you!  Come sweat with us again soon.

LIFT: Back Squats

MetCon: 5 rounds
20 double-unders
1 heavy snatch (75%+)

Thursday, February 23

2/23/2012

 
Picture
WOD 1 for the 2012 CrossFit Games posted last night.  Can everyone say "YAY BURPEES!?!?"  We'll dig in more on Saturday.

For now, put that in the back of your mind because we're celebrating Amanda Sutter's birthday with the CrossFit benchmark WOD "Karen."  Now let's hear a little "YAY WALL BALL" from everyone!   

LIFT: Renegade Rows

MetCon: "Karen" (150 WB for time)

As always, scaling options are on the whiteboard...and remember, it's about how fast you can get through the workout with GOOD TECHNIQUE.  'No reps' are a plain-and-simple waste of energy.

Wednesday, February 22

2/22/2012

 
Picture
Happy Birthday, Ms. Amanda-tude!  Don't worry everyone, we're not going to host a birthday WOD tonight...we'll wait until tomorrow night when she's back in the gym.

LIFT: Clean & Jerk

MetCon: Running Clock Pull-Ups

Tuesday, February 21

2/21/2012

 
Picture
Hey, B....where ya lookin?  There's gotta be something magical on that ceiling of ours!  At least you're smiling...or is that a grimace?

LIFT: Sumo Deadlift High Pull (5-5-5)

MetCon: 10 min AMRAP (95/65#)
5 Thrusters
7 Hang Power Cleans
10 SDHP

Monday, February 20

2/20/2012

 
Picture
This is a de-load week, so take the time to REALLY focus on your form and technique as you prepare for the challenge of the next 5 weeks with the CrossFit Games Open!

LIFT: Thrusters (5-5-5)

MetCon: 7 rounds
15 Deadlift (135/95#)
15 Push-Ups

As always, scaled options are on the whiteboard.

Saturday, February 18

2/18/2012

 
Take a peek at the New Zealand rugby team's pre-game tradition: the mighty and powerful Haka.  I dare you to keep the goose bumps at bay!

How do you get your mind in the right place before a challenge?

Today's WOD (compare to 12/17/11):
Run 200m
50 lunges
40 pull-ups
30 HR push-ups
20 FS (95/65)
10 HPC (95/65)
Run 200m

Friday, February 17

2/17/2012

 
Picture
Let's get out of our comfort zone and start the weekend off the right way...see you all tonight!

LIFT: Deadlift (5-3-1+)

MetCon:
3 rounds
10 Thrusters (95/65#)
10 Bar-Facing Burpees
Run 200m

Thursday, February 16

2/16/2012

 
Picture
Don't forget - our next CrossFit 101 class starts Tuesday.  Be sure to spread the word!

LIFT: Power Clean (5-3-1+)

MetCon: 5 Rounds
12 Wall Ball (20/14#)
12 Toes-to-Bar

Wednesday, February 15

2/15/2012

 
Picture
Go ahead and say it: "I'm Awesome!"
Remember that whole "smile more, stress less" from Monday's post?  Here's a little research to add to it...

Researchers from the University of Pittsburgh found that people who gave themselves positive feedback (notes in your journal, pop-up messages on your calendar, emails to yourself) had significantly more success reaching their physical training goals than those who didn't get/give feedback. 

Yep, it's true.  Positive, real-time feedback helps you stick to your training program and make better progress.  What are you waiting for? Send yourself a text message, give yourself a high five, and write down some encouraging words after tonight's workout!

LIFT: Snatch (5-3-1+)

MetCon: 5 Rounds
5 Front Squat (135/105#)
5 Strict Pull-Ups
20 Double Unders

Tuesday, February 14

2/14/2012

 
Picture
HAPPY VALENTINE'S DAY, EVERYONE!  We love all our members, but today's highlight is on our resident "cutest couple" - Brandon and Amanda.  Kudos to you both for the beautiful handstand push ups - guess you're both 'head over heels' for each other, huh?!?

LIFT:
Push Jerk (5-3-1+)


MetCon:
8 min AMRAP
10 Burpees
10 Hang Power Cleans (115/80#)

Monday, February 13

2/13/2012

 
PicturePhoto: alliandgenine.com
LIFT: Front Squat (5-3-1+)

MetCon: 3 rounds
10 Box Jumps (24/20")
10 KB Swings (55/44#)

LISTEN UP! FAT LOSS 101
We receive lots of questions about losing weight, and we hear all kinds of excuses, gimmicks, frustrations, and genuine attempts gone wrong.  Let's take a step back and revisit the basics - a quick read and you'll see it's really very straightforward.

Fat loss is driven by hormonal events (hormones telling the body to release energy "fat" or store energy "fat"). Fat cells are just the body’s emergency storage tanks, and your actions (food & drink intake, exercise, stress, and sleep) trigger certain hormones to say “empty the storage tanks” or “here comes more” to the fat cells.

Insulin is primarily known as a fat storing hormone (it reacts to high blood sugar and looks to store it in your fat cells), while glucagon and growth hormone (GH) are fat burning hormones. When insulin is present and elevated, the other hormones go down (this is an important relationship to realize). Another hormone called cortisol (stress hormone) is a muscle breakdown hormone….no bueno!

Your #1 enemy is sugar, and it has many, many hiding places (drinks, sauces, dressings, etc).  Sugar is quickly absorbed and spikes your blood sugar levels, which sends the “here comes more” signal to your fat cells! Every single time you decide to put sugar into your mouth, just tell yourself “I don’t feel like burning fat for the next 3-4 hours”...because that's exactly the hormonal signal you are creating.

Got it?  Good!  Let's take a look at how to control those hormonal signals...

#1 - control insulin and maximize your glucagon response:
Keep insulin levels low throughout the day by not eating sugar or foods that quickly break down into the bloodstream (processed foods, breads, cereals, pasta). Exception: post workout window, insulin sensitivity is beneficial, as it goes into muscle not fat.

Have protein with every meal.  It slows down the digestion of sugars and stimulates the release of glucagon (and makes you feel more full).

Improve insulin sensitivity with strength training, which reduces insulin resistance by draining your glycogen stores (which in time is simply converted to fat if not used).

#2 - maximize your growth hormone response:
You need SLEEP!  Most of your GH is released while you sleep, so don't eat any big meals (or sugar) 2-3 hours before bed.  Try your best to get to bed by 10 p.m. and rise at the same time each day (even on weekends) after a good 8-9 hours of rest.

Exercise with intensity (I think we've got this one covered).  Short bursts of anaerobic intense exercise signals the body to release GH. Long aerobic activities (jogging, etc) will NOT.  Many people think doing aerobics will burn all the fat you want. Not true!  Wouldn't 1986 have taken care of the obesity issue in this country?  Think about the old argument comparing the body composition of a sprinter to a marathon runner: the sprinter has more muscle and very low body fat %; the marathon runner has little muscle and a higher body fat % even if he/she looks smaller.

#3 - m
inimize excessive cortisol:
When it comes to exercise, more is not always better!  You want to stress your body, but not for a long period of time.  Once you hit a certain level, your body simply starts wasting muscle as fuel. 
 
You have to RELAX.  Try not to stress over things that mean very little in the long run. SMILE MORE; purposefully stop and take deep breaths throughout the day; get outside; and have fun. Our bodies were designed to use stress in short bursts (fight or flight response) not day-long events.

Don’t worry about how many calories you burn doing something - that is not the point. Worry about the QUALITY of what you eat during the day and how your hormones are going to react to it. Eat the foods your body was meant to eat and live the active lifestyle your body was designed to live.

Here's the bottom line - you have the ability to burn fat all day long if your hormones tell your body to do so. 
Eat whole natural foods, not processed foods.  If it wasn’t around 100 years ago, you don’t need it today! 
Avoid all sugars (foods and drinks).
Have protein with every meal.
Strength train and add intensity.
Have fun doing what you love.
Stop stressing so much.
Get 8-9 hours of good, quality sleep.

Saturday, February 11

2/11/2012

 
Picture
What's that?  We have another birthday to celebrate?  OK - let's do it!  Happy Birthday Mr. Jonathan Pledger!  Here's your WOD:

20 Thrusters
20 SDHP
20 Push Press
20 Overhead Squats
20 Front Squats
...AND at the top of each minute, give us 3 burpees
There's a 15-minute cap on this workout.

Friday, February 10

2/10/2012

 
Picture
Think about all the amazing peeps you hang out with and see which ones would be a great fit for our CrossFit Hermitage community...then help us spread the word about the upcoming CrossFit 101 class!

LIFT: Snatch (3-3-3+)

MetCon:
4 sets (rest 1 minute between each SET)
1 set = 3 minute AMRAP of the following:
3 Power Snatch (95/65#)
6 Pull-Ups
9 Squats

As always, scaling options are on the whiteboard.

Thursday, February 9

2/9/2012

 
If you missed last night's workout, here's a peek at some of the fun we had....(yep, wall climbs)...which is why it looks like someone killed a smurf on the wall behind Shannon.

LIFT: Deadlift (3-3-3+)

Skill Work: 5-minute cumulative L-sit
Then: Row 500m for time

Wednesday, February 8

2/8/2012

 
Picture
Hey, hey, hey....no laughing in CrossFit.  We're here to work, dangit!

LIFT: OH Squats (3-3-3+)

MetCon: 15-min. AMRAP
3 Wall Climbs
10 Up/Downs
5 Parallette Pass-Throughs (forward/back = 1)
10 Grasshoppers (left/right = 1)

As always, scaling options are on the whiteboard.

Tuesday, February 7

2/7/2012

 
Picture
"Practice makes perfect"?  No!  Perfect practice makes perfect.
We have overhead squats in the MetCon tonight, so remember:
weight in the heels
butt below parallel
chest up & tight core
engaged shoulders
solid grip


LIFT: Power Clean (3-3-3+)

MetCon:
3 Snatch-grip Push Press (95/65#)
3 OH Squats (95/65#)
15-12-9 Burpees

<<Previous
    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.

    Archives

    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    12 Days Of Christmas
    1RM
    20 Rep Back Squat
    20rep Back Squat006747d1ac
    3 Amigos
    3RM
    "Annie"
    Ascending Ladder
    Back Extensions
    Back Extensions
    Back Squats.
    Back Squats.
    Ball Slams
    Barbaraa6e9256c04
    Barbell Lunges
    Barbell Roll Outs
    Barbell Roll-Outs
    Barbell Rollouts24cdf8dd1f
    Barbell Roll Outs5b2f4a0a96
    Barbells For Boobs
    Barbell Step Ups
    Barbell Step-Ups
    Bar Facing Burpees
    Bar-Facing Burpees
    Bar Hold
    Bear Complex
    Bear Complex
    Beep Test
    Benchmark
    Benchmark Wod
    Birthday Wods
    Black Friday
    Box Jumps
    Box Jumps
    Box Step Ups
    Box Step-Ups
    Bridge Up
    Broad Jumps
    Bulgarian Split Squat
    Bulgarian Split Squats
    Burgener Total
    Burpee Box Jumps
    Burpees
    Burpee Wall Ball
    C2B Pull Ups
    C2B Pull-Ups
    Candlestick
    Cf Games Wod
    Cf Open
    "Chelsea"
    Chest To Bar Pull Ups
    Chest-to-Bar Pull Ups
    Chest-to-Bar Pull-ups
    Chinese Plank
    Chin-Over-Bar Hold
    Chin Ups
    Chin-Ups
    "Cindy"
    Clean
    Clean & Jerk
    Clean & Jerk
    Cleans
    Coconut Oil
    Db Cleans
    Db High Pulls
    Db Press
    Db Snatch
    Db Snatch
    Db Thrusters
    Db Thrusters
    Deadlift
    Dips
    Dip Squat
    "Dirty 30"
    Double Unders
    Double-Unders
    Emom
    Fat Loss 101
    Fight Gone Bad
    Floor Press
    Floor Press
    Flutter Kicks
    "Fran"
    Front Rack Lunges
    Front Squat
    Front Squats
    Fundraiser
    Ghd
    Gladiators
    Goblet Squats
    Good Mornings
    Grasshoppers
    Ground To OH
    Ground To OH
    Ground To Overhead
    Ground-to-Overhead
    Haka
    Hand Stand
    Handstand
    Handstand Hold
    Handstand Push Ups
    Handstand Push-Ups
    Handstand Push-ups
    Hang Power Cleans
    Hang Power Snatch
    Hang Squat Clean
    Hang Squat Snatch
    "Helen"
    Hero Wods
    Hollow Body
    HSPU
    Inclement Weather
    Jerk
    Joe
    Jumping Jacks
    Jumping Lunges
    Jumping Lunges
    Jumping Squats
    Jump Lunges
    Jump Rope
    "Katrina"
    KB
    Kb Press
    Kb Sdhp
    Kb Snatch
    KB Swings
    KB Swings
    Kb Weighted Lunges
    Kb Windmill
    Kb Windmills
    Kettlebell
    Knees To Chest
    Knees To Elbows
    Lateral Burpees
    Lateral Hops
    L Sit
    L-sit
    L Sits
    L-sits
    Lucky Number 7
    Lunges
    Man Makers
    Mb Cleans
    Mb Push Ups
    MB Push-Ups
    Mobility
    Monkey Bars
    Mountain Climbers
    Muscle Ups
    Oh Lunges
    Oh Lunges
    Oh Run
    OH Squats
    Oh-squats
    Over Bar Burpees
    Overbar Burpees5cd38e37b3
    Overhead Squat
    Paleo Challenge
    Parallette Pass Throughs
    Parallette Passthroughs11eba561d7
    Parallette Passthroughs23a08bde34
    Parallette Passthroughsb4a1932e0b
    Parallette Push Ups
    Partner Wod
    Pause Back Squats
    Pause Front Squats
    Pistols
    Plank
    Plyo Push Ups
    Plyo Pushups0bc28ab579
    Power Clean
    Power Cleans
    Power-cleans
    Power-cleans
    Power Snatch
    Press
    Press Cluster
    Prisoner Squats
    Progenex
    Pull Ups
    Pull-ups
    Pullups0b8dcc7230
    Pullupsb2ab71d366
    Push Jerk
    Push Press
    Push Ups
    Push-ups
    Push-ups1fa698d4a2
    Pushupsbccf90ff47
    Pushupsc051065ac7
    RDL
    Recipes
    Renegade Row
    Renegade Rows
    Ring Dips
    Ring Push Ups
    Ring Pushupsa724dea93a
    Ring Rows
    Rings
    Row
    Run
    Running Clock
    Russian Sit Ups
    Russian Situps69ab4ab6ea
    Russian Twists
    Sally
    Sandbag
    Scaling
    Sdhp
    Shoulder Press
    Shoulder To Overhead
    Shuttle Runs
    Sit Ups
    Situps2e7ad91242
    Situps4d133c93cd
    Situpse5ad0a4840
    Snatch
    Snatchgrip Deadliftb5d121f101
    Snatch Grip Push Press
    Snatchgrip Push Press76ffbae8f4
    Sots Press
    Special Wod
    Split Jerk
    Sprint
    Sprints
    Squat
    Squat Bar Hops
    Squat Cleans
    Squat Hold
    Squat Jumps
    Squats
    Squat Snatch Press
    Sumo Deadlift
    Sumo Deadlift High Pull
    Superman
    T2B
    Tabata
    Thruster
    Thrusters
    Tire Work
    Toes To Bar
    Travel Wods
    T Shirts
    Tshirtsa4dc03d023
    Tuck Jumps
    Tuck-jumps
    Turkish Get Up
    Turkish Getup31479ea4d3
    Turkish Get Ups
    Turkish Getupsd1dae8e664
    Updowns2f62254872
    Up The Ladder
    Video
    V Ups
    Vupsa90a9cc3e9
    Vupscddef2b855
    Waiter Walks
    Walking Lunges
    Wall Ball
    Wall-ball
    Wall Ball Sit Ups
    Wall Ball Situps256576e63e
    Wall Climbs
    Weighted Lunges
    Weighted Overhead Lunges
    Weighted Pullupsedffda19a6
    Weighted Pullupsf46fbcf00a
    Weighted Pushupsaf97ba56be
    Weighted Run

    RSS Feed