CrossFit Training for Hermitage, Donelson, and Nashville, TN

Friday, May 31

5/31/2013

It's the end of the month - did you reach your goal? Tell us about it & take a moment to brag on yourself today.

Speaking of celebrating, please help us send HAPPY BIRTHDAY wishes to Rachel Mitchell today!

Reminder: Partner WOD tomorrow! You're both going to use one vehicle, so you might want to bring a towel to keep sweat off the seat.

Strength:
Back Squats

Conditioning: For time, complete the following list
50 Jumping Jacks
40 Lunges
30 Squats
20 T2B
10 Push-Ups
20 T2B
30 Squats
40 Lunges
50 Jumping Jacks

Thursday, May 30

5/30/2013

It's time for a little reminder about the weights and barbells.
1 - DO NOT drop empty bars...ever.
2 - ALWAYS CONTROL your bar drop when you have bumpers. This means NOT letting the bar go when it's overhead. Bring it back down to your waist before you release your grip. There is NO REASON to throw the bar into the air, or let it go and walk away when it's overhead. Period.

Strength:
Press

Conditioning:
75 Hang Power Cleans (60%)
Immediately complete 5 Burpees every time you set the bar down

Wednesday, May 29

5/29/2013

WE'RE ADDING MORE CLASSES TO THE SCHEDULE! To help keep our classes at the optimal size, we are adding a 5 p.m. class on Monday and Tuesday each week starting June 3.

Don't forget - this Saturday is an outdoor Partner WOD (rain or shine). Pair up and get ready to have fun and move heavy stuff!

Strength:
Deadlift

Conditioning:
3 Rounds
Run 400m
20 Power Snatch (75/55#)

Tuesday, May 28

5/28/2013

Today's Hero WOD is the last one we'll complete this month. We're doing this one in honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK. He was assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA when he died on September 29, 2009, in Jolo Island, Philippines, from an IED. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack"
20 min AMRAP
10 Push Press (115/75#)
10 KB Swings (55/35#)
10 Box Jumps (24/20")

Monday, May 27

5/27/2013

With gratitude and pride, we remember those who served and died for our country and our freedoms. We honor the sacrifices of our fallen soldiers, wounded warriors, POWs, and those MIA; may you and your families find peace.

Strength: Cleans

Conditioning: complete the following list for time.
Row 500m
30 Burpees
20 Push Press or Jerk (165/95#)
10 Sit-Ups

MEMORIAL DAY SCHEDULE: CLASSES AT 6 A.M. AND 9 A.M. ONLY TODAY.

Saturday, May 25

5/25/2013

Hero WOD today, rain or shine.

We're doing this one in memory of Navy Lieutenant Michael Murphy, age 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.
This workout was one of Mike's favorites and he named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

"Murph"
Run 1 mile (4 large laps)
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

*as always, scaled options are on the whiteboard.

Friday, May 24

5/24/2013

We have two birthdays to celebrate this weekend! Please help us send HAPPY BIRTHDAY wishes to Greg Walters (top) today.

Sunday is Brad's special day (bottom), and he has one of those "if I told you, I'd have to kill you" jobs, so this is the best photo we can share.

Strength:
Deadlift

Conditioning:
3 Rounds
10 KB Swings (55/35#)
10 KB Weighted Lunges
10 T2B

Thursday, May 23

5/23/2013

The new t-shirts are finished and will be ready for you guys this weekend. If you ordered a specific size/color, please bring payment (cash or check) sometime in the next few days so we can settle up. Yes, we ordered a few extra so don't worry...just let us know what you want.

Speaking of t-shirts, it looks like we're going global! Jonathan Denson arrived safely overseas for his deployment, and he was happy to sport the CFH logo along the way. Here "we" are at the Chievres Air Base in Belgium and in Kaiserslautern, Germany. AWESOME!

Strength:
Cleans

Conditioning:
10-8-6-4-2-4-6-8-10
Hang Power Cleans (95/65#)
Lateral Hops
Sit-ups

Wednesday, May 22

5/22/2013

Today's Hero WOD is in honor of Oakland SWAT Sergeant Daniel Sakai, age 35, who was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

"Danny"
20 min AMRAP
30 Box Jumps (24/20")
20 Push Press (115/75#)
30 Pull-Ups

Tuesday, May 21

5/21/2013

Congratulations to our very own Gregg Boyle for completing the recent GORUCK Challenge here in Nashville!
From the official GORUCK website: "The GORUCK Challenge is a team event, never a race. Think of it as a slice of Special Operations training where - from start to finish - a Special Operations Cadre challenges, teaches, and inspires your small team to do more than you ever thought possible. Leadership is taught and teamwork is demanded on missions spanning the best of your city."

Strength:
20-rep Back Squats

Conditioning:
"Bar Hold" (75/55#)
Change positions every :15 for 6:00
-Top of Deadlift
-Clean to Front Rack
-Push Press & Lock Out
-Back Rack
-Push Press & Lock Out
-Front Rack

*compare to 1-11-13

Monday, May 20

5/20/2013

Please help us welcome the newest graduates of the CrossFit Hermitage 101 program (from left: Courtney, Landon, Mary, Ryan, Sarah, Jerry). Be sure to give each of them a big hello and CFH welcome as they move into the group classes this week.

Strength:
Push Press

Conditioning:
EMOM until you reach 75 Thrusters
5 Burpees
ME Thrusters (95/65#)

Saturday, May 18

5/18/2013

Hero WOD today, rain or shine. Bring towels if you need them.

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN; PFC Aaron Thomas Nemelka, 19, of West Jordan, UT; PFC Michael Pearson, 22, of Bolingbrook, IL; and SPC Kham Xiong, 23, of St. Paul, MN (along with eleven of the wounded soldiers) were active CrossFitters in the 20th Engineer Battalion...home to Lumberjack CrossFit.

"Lumberjack 20"
20 Deadlifts (275/185#)
Run 400m
20 KB swings (70/44#)
Run 400m
20 Overhead Squats (115/75#)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps (24/20")
Run 400m
20 DB Squat Cleans (45/25# each)
Run 400m

*as always, scaled versions are on the whiteboard

Friday, May 17

5/17/2013

A few calender items to note, please...

Hero WOD this Saturday and next, rain or shine for both
Memorial Day schedule for Monday, May 27 will change to 6 a.m. and 9 a.m. ONLY - no other classes that day
June 1 - Partner WOD
We will be CLOSED June 7 and 8 to attend the CrossFit Regionals in Columbus, Ohio.
There will be NO regular class on Saturday, June 15; we are bringing in an Oly coach from San Diego and hosting an Olympic Lifting clinic that weekend. Details can be found HERE...talk to us about it if you want to attend

Strength:
Back Squats

Conditioning:
NOT for time, complete 4 rounds of
4 six-foot broad jumps
4 man makers

*compare to 10-26-12

Thursday, May 16

5/16/2013

We have even MORE congratulations to dole out...Joe Saggio is adding to the family! Joe, Lacey, and little miss Aurelia are more than excited to welcome baby #2 to the family soon!

Strength: Snatch

Conditioning:
3 Rounds
10 Pull-Ups
15 Burpees
20 Sit-ups
After you finish 3 rounds, rest :60, then complete 100 squats for time

Wednesday, May 15

5/15/2013

Today's Hero WOD is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005.

Strength: Press

Conditioning: "JT"
21-15-9
HSPU
Ring Dips
Push-Ups

Tuesday, May 14

5/14/2013

We announced the Paleo challenge first-place winners yesterday, but please take a moment to congratulate ALL of our athletes who completed the 90-day challenge. CrossFit Hermitage is now missing 108 pounds; 54 inches; and 29.3% body fat...and that's from only 10 people (Cathy, Erica, Holland, Homer, James, LJ, Will, Zack...and of course, Matt and Tressa)! These guys and gals did a TON of work and made some really great nutrition changes...kudos to all!

Strength:
Cleans

Conditioning:
Up the Ladder for 8:00 (115/75#)
Power Clean
Front Squat
Push Jerk

*compare to 12-26-12

Monday, May 13

5/13/2013

CONGRATULATIONS to our recent Paleo challenge winners: Matt Pih & Tressa Buschert! They stayed focused for the entire 90-day challenge, made a number of tweaks along the way, and really listened to their bodies. Together, they dropped an astonishing 44.7 pounds; 21 inches; and 11.9% body fat - WOW!

Strength:
Deadlift

Conditioning:
3 Rounds (:40 on/:20 off)
KB Swings (55/35#)
Goblet Squats
KB SDHP
KB Push Press

Saturday, May 11

5/11/2013

Today's Hero WOD is "Holbrook"
Ten rounds, each round for time
5 Thrusters (115/75#)
10 Pull-Ups
100m Sprint
Rest :60

US Army Captain Jason Holbrook, 28, of Burnett, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed July 29, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather and his parents Joan and James.

Friday, May 10

5/10/2013

If you're on the Paleo Challenge, today is the last day to weigh-out. Be sure to get your numbers in so we can figure out the winners and announce on Monday.
If you're coming in tomorrow, don't forget to bring a towel or two; we're working in the rain!

Strength: Cleans

Conditioning:
3 Rounds
10 MB Russian Twists
10 MB Push-ups
*compare to 8-30-12

Thursday, May 9

5/9/2013

The full three-day weekend of CrossFit Regional workouts have been announced! You can still go online and purchase tickets to the Central East Regionals in Columbus, Ohio June 7-9 and catch these amazing performances in person. Road trip, anyone?

Strength: Press

Conditioning:
5 Rounds
50 Squats
Rest 1:1

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