CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, May 30

5/30/2015

This is our last Hero WOD for the month, and we'll tackle it rain or shine. Bring towels if you need them.

On November 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

*compare to 5-10-14; 5-18-13

Friday, May 29

5/29/2015

"I love it! I was so scared when I started, and had no confidence I could actually do it. Your push, drive, and support helped me through." -CFH athlete

Our next 101 class starts in 11 days. Are YOU ready to be better? BUT...we're not just talking fitness here. At CrossFit Hermitage, we help clear the path so you can reach your lifestyle, health, AND fitness goals. Call today with questions (615.496.4080) or click HERE to sign up and save your spot in the class while there's still room.

Strength: Push Press

Conditioning:
3 sets
10 Man Makers
15 Hollow Body Rocks
20 Lunge Steps

Thursday, May 28

5/28/2015

We recently wrapped up our 90-day "Better Life Challenge" and we're proud to say that we are now, as a group, almost EIGHTY POUNDS LIGHTER, more than FIFTY INCHES smaller, and down MORE THAN SEVENTY-TWO PERCENT body fat. Sorry to 'yell' but that is just freaking amazing! Specifically, let's give some HUGE kudos to our winners: Autumn & Jared. They both worked hard, stayed focused on healthy habits (a.k.a. not starvation), and made the biggest individual changes.

Strength: Pause Front Squats
Conditioning: 8:00 AMRAP
10 T2B
10 Burpees
30 Double-Unders
*compare to 5-27-14

Wednesday, May 27

5/27/2015

Please help us welcome the newest member of the CFH family - little Miss Sadie Monroe! Congratulations to our CFH athlete Barbara Coleman on this new addition to her family.

Strength: Hang Power Cleans

Conditioning:
4 sets
8 Push Press (115/75#)
Rest :60
10 Supine Ring Rows
Rest :60
20 KB Swings (55/35#)
Rest :60
*compare to 10-9-14

Tuesday, May 26

5/26/2015

Please help us welcome our newest CFH family members - the May 101 class graduated last week! From left: Jeff, Ashley, Rohan, and Jennica (who did Murph with us yesterday).

Strength:
Deadlifts

Conditioning / Skills:
3 sets NFT
3 Wall Walks
3 Muscle Ups
10 Hanging L-Raises

Monday, May 25

5/25/2015

MEMORIAL DAY CLASS SCHEDULE:
ONE CLASS ONLY TODAY - 9 A.M.

With gratitude and pride, we remember our military members who died for our country and our freedoms. May we never forget the sacrifices of these fallen soldiers and may their families find peace.

Today's hero WOD (rain or shine) will be done 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." It is now 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, details and scaled options are on the whiteboard.

Saturday, May 23

5/23/2015

REMINDER...only one class on Memorial Day (5/25) - 9 a.m.

Today's hero WOD is "Jack" 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"
20:00 AMRAP
10 Push Press (115/75#)
10 KB Swings (55/35#)
10 Box Jumps (24/20")
*compare to: 5-26-14; 5-28-13

Friday, May 22

5/22/2015

Please help us send HAPPY BIRTHDAY wishes to Kristin Earley today! We're pretty sure she'd appreciate a little love from you on iTunes as well. Enjoy your day, Kristin!

Strength:
OH Squats

Conditioning:
4 Rounds
50 DUs
30 Plate OH Lunges
20 K2E

Thursday, May 21

5/21/2015

Image from CrossFit.com

Cpl Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"McGhee"
30:00 AMRAP
5 Deadlifts (275/175#)
13 Push-ups
9 Box Jumps(24/20")
As always, scaling options are discussed in class.

Wednesday, May 20

5/20/2015

Be sure to check out our Facebook album with great photos of the weekend's Tough Mudder event - so much fun; so much hard work; so much pride. LOVE these people!

Strength: Clean

Conditioning: 5:00 AMRAP
Squat Clean & Jerk (165/110#)
*compare to 2-11-15

Tuesday, May 19

5/19/2015

Please help us welcome Carlos Farrufia to the CFH family! Carlos is a former pro soccer player who joined us through personal training sessions. He's jumping into regular classes now and is ready to rock!

Strength:
Jerk

Conditioning:
4 Rounds
15 KB Swings (55/35#)
15 Squats
Rest 1:1

Monday, May 18

5/18/2015

Please help us send HUGE congrats to these CFH athletes who CRUSHED the Tough Mudder this weekend! Every one of them showed tremendous heart and truly gave it everything they had to give. Swelling with pride right now!

Strength:
Deadlift

Conditioning:
EMOM Circuit 16:00
1 - 4 Tall Box Jumps
2 - 20 Tuck-Ups
3 - 10 Wall Ball (20/14#)
4 - 10 Burpees

Saturday, May 16

5/16/2015

On December 30, 2009, a suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan after posing as a potential informant reporting on Al Qaeda. Today's hero WOD is in honor of those killed in the attack: Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; Jeremy Jason Wise, 35; and Dane Clark Paresi, 46.

"The Seven"
7 Rounds for Time:
7 HSPU
7 Thrusters (135/95#)
7 K2E
7 Deadlifts (245/185#)
7 Burpees
7 KB Swings (70/44#)
7 Pull-Ups

*compare to 5-17-14

Friday, May 15

5/15/2015

Strength:
Press

Conditioning:
For time, complete the following list
50 Prisoner Squats
50 Mountain Climbers/side
50 Jumping Jacks
50 Hollow Body Rocks
50 Lunges/side
*compare to 6-6-14

Thursday, May 14

5/14/2015

Strength:
Tempo Front Squats

Conditioning:
Run 800m for time
THEN
Tabata Squats
THEN
Tabata Sit-ups
THEN
Run 800m for time
*compare to 5-15-14

Wednesday, May 13

5/13/2015

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"
20:00 AMRAP
30 Box Jumps (24/20")
20 Push Press (115/75#)
30 Pull-Ups

*compare to 5-20-14

Tuesday, May 12

5/12/2015

Please help us congratulate Jennifer Purdom on her recent achievement - she now holds a Doctor of Education degree from Trevecca Nazarene University! Kudos to you, Dr. Purdom!

Strength:
Snatch

Conditioning:
8:00 AMRAP
5 Thrusters (115/75#)
7 Hang Power Snatch
9 Mountain Climbers

Monday, May 11

5/11/2015

Source: CBS News, 60 Minutes

If you missed it last night, check out the 60 Minutes interview with CrossFit founder, Greg Glassman HERE.

Strength: Back Squats

Conditioning:
In 2:00, complete 10 Deadlifts (255/185#) then AMRAP KB Swings
Rest 1:00
In 2:00, complete 10 Deadlifts then AMRAP Burpees
Rest 1:00
In 2:00, complete 10 Deadlifts then AMRAP HSPU
Rest 1:00

Saturday, May 9

5/9/2015

"Filthy Fifty"
For time, complete the following movements:
50 Box Jumps (24/20")
50 Pull-ups
50 KB Swings (35/25#)
50 Walking Lunges
50 K2E
50 Push Press (45/35#)
50 Back Extensions
50 Wall Ball (20/14#)
50 Burpees
50 Double-Unders
*compare to 4-13-13 or 4-26-14

Friday, May 8

5/8/2015

Please help us send HAPPY BIRTHDAY wishes to Grace Claudy today!

Strength: Turkish Get Ups

Conditioning:
Hero WOD "DT" - created to honor USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 while supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and then one-year old son, T.J.
5 Rounds (155/105#)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
*compare to 5-22-14

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