 We finished the move over the weekend and we're in the new space tonight! No excuses or burpee reprieve for being late - we're simply right next door in Suite 205.
LIFT: Deadlift (3-3-3+) MetCon: OMEM until you reach 75 Thrusters 3 Burpees Max Thrusters (95/65#)  Today is moving day! This is your last workout in Suite 204, so if you're a Sentimental Sally be sure to cherish these moments as we shed our last drops of sweat on the green floor...or just kick back, relax, and soak it all in like Brandon's doing here. We'll be in the new space and ready to rock 'n roll Monday night!
For Time: 15 Handstand Push Ups 20 V-Ups 400m Run 50 Push Press (75/45#) 100 Double-Unders  Don't panic when you come in tonight - we haven't been robbed - we simply moved the pull-up cage over to the new space this morning. Moving day is almost here!
LIFT: Power Snatch (5-5-5+) MetCon: 6 min AMRAP 10 Russian Sit-Ups (25/15#) 5 Tuck Jumps 10 Push Ups  CrossFit Hermitage has been asked to participate in a city-wide fundraiser on May 19 to help launch a Nashville branch of Steve's Club, and we couldn't be more proud to say yes! Steve's Club is a national program that works to bring CrossFit to at-risk youth.
We will share details of the fundraiser WOD soon; in the meantime, please mark your calendars for Saturday, May 19...think about who you want to partner with (teams of 3)...and ask your friends and family to come be part of this great event! There will be options for all levels, beginners, and even non-crossfitters. ANYONE CAN PARTICIPATE! LIFT: Press (5-5-5+) MetCon: 21-15-9 Back Squat (155/125#) KB Swings (55/35#)  Ok, gang - let's revisit the work we started on those junky joints and tight muscles. We'll have a sign-up sheet in the gym to get some time with Holly over the coming weeks in order to increase your range of motion, which will lead to improved performance.
LIFT: Overhead Squat (5-5-5+) MetCon: 12 min AMRAP 7 Power Cleans (115/75#) 10 Push Jerks 15 Sit-Ups  It's heeeeeeerrrreeee! We're picking up the Bison meat today and will have it at the gym tonight for those of you who expressed interest. Bring a cooler with you and we'll settle up after class. We also have a few Paleo-friendly bison recipes to share...YUM!
LIFT: Deadlift (5-5-5+) MetCon: 3 Rounds 10 SDHP (95/65#) 5 Six-foot Broad Jumps 20 Walking Lunges  Congratulations to EVERYONE who came in Saturday for the "CrossFit Total" fun. You guys really pushed hard, gave 100%, and put up some impressive numbers and new PRs..what an inspiring day!
Clean & Jerk (5-5-5+) MetCon: 10 Rounds 2 Power Cleans + 1 Jerk 5 Toes to Bar  Today's the day! Get your mind right, visualize each lift, and come show us what you've got!
CrossFit Total: 1RM for your Back Squat, Press, and Deadlift. Let's rock 'n roll!  Tonight is all about getting ready for tomorrow's lifts. We're keeping it light and working through the movements of CrossFit Total (Back Squat, Press, and Deadlift). After that, we'll spend some a little time on skill and mobility work.
 Mental toughness is a huge factor in your success. Preparing mentally is just as important as preparing physically; your attitude determines everything. Take a peek at this photo - what's Jason doing? That's right! He's visualizing the move before he gets back on the bar. As we prepare to hit our 1RMs this Saturday, know that visualization is key. As you load the bar, don't think about the weight...think about your technique, visualize your success all the way through the movement, and live the victory mentally before you touch the bar.
LIFT: Sots Press 5-5-5 MetCon: 3 Rounds 10 Deadlift (225/155#) 200m Run 25 Sit-Ups  A big thank-you goes out to Ms. Holly for coming by and working on our athletes. A little PNF and 'digging in' to those underlying muscles does wonders! Sign-ups for future dates coming soon...in the meantime, let's row!
LIFT: Snatch 5-5-5 MetCon: ROW, ROW, ROW your little heart out.  DON'T FORGET...plan to stay after class tonight for our little surprise! Hints: non-junky joints = better form and mobility = reduced fatigue = better athletes.
LIFT: Sumo Deadlift (5-5-5) MetCon: Tabata Squats and Sit-Ups  Please make arrangements to stay after class tomorrow night. We have a surprise for everyone...and no, we're not telling.
Tonight starts another strength cycle, so we're heading into a de-load week. Keep the weights light and take time to work on technique. LIFT: Back Squat (5-5-5) MetCon: 10 min AMRAP 10 Push Press (115/65#) 10 KB Swings (55/35#) 100m Run  DON'T FORGET! CrossFit Hermitage is participating in "Health, Hope, and Heroes Day" at the Hermitage Community Center TODAY from
9 a.m. - 1 p.m. It will be a great event with free health screenings, ballroom dancing, recycling opportunities, face painting, and much more. We hope each of you can make plans to swing by before or after class and say hello (...and bring the little ones for a meet & greet with Shrek, too)! Regular class will be held at 10 a.m. at the box. You have 12 minutes to get through as much of this list as possible. 3...2...1...GO! Row 15 calories 30 Pull-Ups 20 Deadlift (135/95#) 30 Jumping Lunges 20 Power Cleans (135/95#) 30 KB Swings (44/35#) 20 Front Squats (135/95#) 30 Sit-Ups 20 Shoulder to Overhead (135/95#) 30 Push-Ups  Congratulations to Brandon and Shannon for setting PRs (personal records) at 240# in their Clean lifts earlier this week. Way to go, guys! Now it's time to see what each of you can do with a Push Press. Take a peek at the photo to the left and keep this in mind to help KEEP YOUR FORM during tonight's lift (quick dip, shrug, chin out of the way, and press).
LIFT: Work up to a 1RM Push Press MetCon: 4 Rounds 1 min max Weighted Lunges (25# plate) Rest 1 min 1 min max Russian Twists (25# plate)  CrossFit Hermitage has been asked to participate in "Health, Hope, and Heroes Day" at the Hermitage Community Center this Saturday from 9 a.m. - 1 p.m. It will be a great event with free health screenings, ballroom dancing, recycling opportunities, face painting, and much more. We hope each of you can make plans to swing by before or after class and say hello (...and bring the little ones for a meet & greet with Shrek, too)! Regular class will be held at 10 a.m. at the box.
LIFT: Deadlift Skill Work: (not for time) 5 Rounds 10 Grasshoppers 4 Man Makers 4 Barbell Rollouts  We're going to test your one-rep max tonight for the Clean...then we'll have a little fun with a jump rope. Drink plenty of water, eat right, and come prepared to give everything you've got!
Speaking of eating right, here's a great recipe for quick, tasty meal...the Paleo MexiMelt. Grate 3-4 large zucchini and 4-5 carrots in a food processor. Set aside. Brown 1lb. ground beef and 1lb. italian sausage in a decent amount of olive oil in a large skillet. While the meat is browning, liberally add garlic powder, chili powder, ground cumin, paprika, and a little cilantro. Once the meat has browned, stir in the zucchini & carrots. Continue cooking for about 15 minutes. Serve alone or top it with a fried egg for some extra protein.  The Olympic sport of weightlifting consists of two events, the Snatch and the Clean & Jerk. In the Snatch, the bar and plates are hoisted overhead to arms length in one continuous motion...where beauty, grace and elegance merge with brute force, speed and skill. Let's work on all those factors tonight!
CALENDAR NOTE: we're going for a few max-effort lifts this month, so be sure you make class on April 11, April 13, and April 21 to get your true numbers. LIFT: Snatch (5-3-1+) MetCon: 8 min AMRAP 5 HSPU 100m Run 5 Ring Dips  Everyone did a great job for the Easter egg surprise WODs on Saturday and we're proud of the effort we saw from each of you! Check out Jason's mad ups during the warm up - let's see what you've got for box jumps tonight.
CALENDAR NOTE: we're going for a few max-effort lifts this month, so be sure you make class on April 11, April 13, and April 21 to get your true numbers. LIFT: Press (5-3-1+) MetCon: 3 Rounds 15 Box Jumps (24/20") 15 Burpees 10 Squat Cleans (115/95#)  To kick off your Easter weekend, we're going to have a little fun with Easter eggs today. Come on in, choose your egg, and discover your WOD. That's right - total surprise and everyone will have something different. Remember, part of CrossFit is being prepared for the unknown!
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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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