 For time:
75 Push-ups 75 Sit-ups 75 Squats 50 Push Press (95/65#) 50 Back Extensions 50 Lunges/side 30 Burpees 30 Russian Twists/side 30 Squat Jumps  Strength:
OH Squats & KB Windmills Conditioning: 4 Rounds 8 Box Jumps (30/24") 10 HSPU 15 KB Swings (55/35#) *compare to 7-21-16
 Our annual "Murph" workout is only about a month away - gotta get focused & do the prep work now! Mark your calendars - we will only have 2 classes that day (Monday, May 29) for Memorial Day and you'll need to register for the 8am or the 9am class (link coming soon).
Strength: Floor Press, Swim kicks, and Pistols Conditioning: Run 800m 15 Pull-ups 40 KB Walking Lunges 15 Pull-ups Run 800m *4-15-16  HUGE congrats to the athletes who earned a spot on the podium this weekend! For some, this was their fist competition, too!
Female Masters: Lisa Stroud, Missy Sapp, Michelle Clark Male Masters: Michael Vivelo, Jim Davenport, Steve Greenwood Female Novice: Ashlyn Dexter, Summer Crick, Amy Coogler Male Novice: Ryan Sizemore, Matt Ledbetter, Justin Gamblin Female Intermediate: Jenna Schweitzer, Manda Patrick, Kelsey Nussbaumer Male Intermediate: Allen Silvia, Jeremy Faircloth, Alexie Smith Today's Workout: "Barbell Complex" 6 sets, same weight each set 10 Deadlifts 10 Cleans 10 Shoulder-to-OH 10 Good Mornings 10 Back Squats *compare to 11-26-16  We hosted the "Festivus Games" competition this weekend, and we LOVED watching these guys & gals pour everything they had into the event! Amazing energy; awesome people; fun times. HUGE congrats to all (and stay tuned for some awesome pictures & a few videos coming out soon)! #FestivusGames #TeamCFH #fitfam #FitrNation Today's Workout:
Strength: Box Squats Conditioning: EMOM Circuit 9 A = 15 UB Wall Ball B = 15 Plyo Push-ups C = 15 Russian Twist/side  Look at all these strong, smiling faces! Coach Jay & Coach Leigh Ann just wrapped up our latest 6-week #CFHkids class and everyone did fantastic! These kiddos are stronger, faster, healthier (+ more confident)...and ready to take on the world! Kudos to everyone for a great six weeks!
Strength: Cleans Conditioning: 9:00 AMRAP 9 Burpee Box Jump Overs 9 Push Press (115/75#) 9 Ring Dips *compare to 4-12-16  It's time to shake things up a bit and do a little "Alphabet Soup" for today's workout. You'll go through in order, but with a different starting point each time (so bring your thinking caps today). Rules and other details are on the whiteboard.
Alphabet Soup | 30:00 AMRAP A = Run 250m B = 15 Back Extensions C = 15 MB Cleans D = 15 Mountain Climbers/side E = 150 Jump Rope F = 5 Man Makers *compare to 5-19-16  Why was Kristy wearing a 16# weight vest during her workout yesterday? Oh, that's right! Because that's how much weight she lost over the last 12 weeks...plus 6" in her waist. Say what?!?! Congrats to you lady - that hard work and consistency is paying off!
Strength: Snatch + OH Squats Conditioning: EMOM Circuit 9 A = 8 Ring Rows @ 3111 B = 6 Strict HSPU C = 10 T2B  Big kudos to these two for earning podium spots at the Purity Moosic City 5k/10K this weekend! Coach Manda placed 3rd in her age group for the 5k, and Mike Hobkirk placed 2nd in his age group for the 10k. Way to go, you two!
Strength: Deadlift, Floor Press, and Lunges Conditioning: Row 1k 60 KB Swings (55/35#) 30 Goblet Squats Run 400m *compare to 4-11-16  Today's a great day for a PARTNER WORKOUT!
50 DUs 20 KB Swings 20 OH Squats (95/65#) 50 Pull-ups 50 Push-ups 50 Box Jumps (24/20") 60 Partner MB Sit-ups 60 Partner Wall Ball (20/14#)  Tomorrow is Easter Sunday, which means it's time for annual EASTER EGG WOD. We're not talking about hunting for hidden money or chocolate (sorry) - we're talking about picking your own surprise workout! Yep, you choose your egg to see what your workout is for today. That's right - total surprise and lots to choose from. Always a good time - happy hunting!
 Strength: Front Squat
Conditioning: 50 Prisoner Squats 50 Mountain Climbers/side 50 Jumping Jacks 50 Hollow Rocks 50 Lunges/side *Compare to 4-1-16 THEN....you'll have time to practice skill work, do some extra mobility, etc.  Thrilled to introduce you guys to the latest graduates of our #RunCFH class! Every single person in the group improved their testing 1-mile run time from just six weeks ago - say what?!!? Send them a few congrats plus some good juju and well wishes for the upcoming 5k they plan to tackle this weekend.
Strength: Floor Press Conditioning: "Flight Simulator"  We love sharing our member's success stories! They've all put in so much hard work and deserve to be in the spotlight over and over again. In his own words, we want you to meet Jeremy Faircloth... "During college, I was a valet which gave me a lot of exercise + I would go to the rec center to lift weights a few times per week. I graduated in May 2012 at 6' tall and 235 pounds. Like most people, I started gaining weight when I moved to an office job with 40+ hours/week (and not exercising near as much). I joined CrossFit Hermitage in October 2012 and started coming to classes 2-3 week. I got stronger, but I was simply here 'in order to not weigh 400 pounds'. I told myself that I could eat whatever I wanted as long as I worked out and that I didn’t really need to eat heathy. By September 2016, I weighed 260 pounds and went from a waist size 36 to 40. I finally started to listen to my CrossFit Coaches, decided to balance my fitness AND my nutrition, and learned how to meal prep (probably the most important part for me). In the last 6 months, I've lost FORTY POUNDS! I now wear a size 34 pant and weigh 215. Once I started to lose weight, my CrossFit workouts started to improve dramatically. I started to realize how much better my body could perform with the proper nutrients and losing weight was improving my conditioning as well. That made it easy for me to get and stay in the mindset of healthy eating. At first I told myself I was going on a diet, but now I feel like I have truly had a lifestyle change with how I feel towards food. I feel so much better and really I regret not making the decision to eat healthier sooner. If I had to pass on any words of wisdom, I would tell you to just make up your mind that you are going to do it. Then make sure you meal prep each week (very important), and of course come to CrossFit Hermitage as much as possible - you'll start to love the workouts!" Today's CrossFit Workout:
"Barbell Jail" EMOM until you can't continue... Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. *Details, rules, etc are on the whiteboard. *Compare to 4-6-16; 12-16-15; 8-10-15; 4-8-15  We literally have FOUR spots left for the Festivus Games here at CrossFit Hermitage on Saturday, April 22. That's only 2 weeks away & registration closes in just a few days (or we'll fill up first). Don't miss your spot - gotta sign up today!
https://festivusgames.com/register/11776/ Strength: Press / Push Press Conditioning: Leg Matrix & Push-up Challenge  It's time for 1RM WEEK! We've ramped up for this & you guys are totally going to CRUSH this week. Eat well, drink plenty of water, and lots of sleep - time to test!
Strength: Back Squat Conditioning: 3 Rounds 10 MB Cleans (20/14#) 10 MB Push-ups 10 MB Russian Twists (R+L)  Kudos to this gang for signing up for the Ragnar Kentuckiana overnight trail race this weekend. We know they're having fun and crushing the trails, but those 3am start times? WHEW! While they're out braving the unknown, we'll stay inside and tackle this gem from last year.
Complete each of the following sets for time, within the cap: 21-15-9 SQ CLN (115/75#) & Over-Bar Burpees At the 10:00 mark, complete 9-15-21 DL (135/95#) & Box Jumps (30/24"") At the 20:00 mark, complete 21-15-9 Thrusters (95/65#) & Pull-ups *compare to 2-13-16  Don't sit back and *wish* you had started earlier. Sign up for our 101 class today and join us THIS MONDAY. Summer's right around the corner! www.CrossFitHermitage.com/101
Strength: Tempo Deadlifts Conditioning: EMOM Circuit 12 A = 12 UB Wall Ball B = 20 Hollow Body Rocks C = 8 KB Lateral Lunges D = 8 Hanging L-Raises  April 15 (or when we fill up) is your last chance to register for the FESTIVUS GAMES here at CrossFit Hermitage! Join over 7,000 Novice, Intermediate and Masters 45+ Athletes (no fire breathers allowed!) in this fun, anyone-can-do-it, worldwide competition. Literally, only a FEW spots left! Tag and share so your friends don't miss out! festivusgames.com/register/11776/
Strength: TGU Conditioning/Testing: KB Swings, Box Jumps, Push-Ups, Pistols, and a few Pull-ups |
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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