Today is a PARTNER WOD so be sure to grab a buddy before heading to the box this morning!  (don't worry - if you don't have a partner, we can scale it so you can tackle this one on your own)

For those of you who WERE on the Paleo Challenge, this is it!  We'll weigh-out and take measurements, photos, etc after the workout.  Winners will be announced on Monday.




Partner WOD:
Run 650m
50 Wall Ball (20/14#)
60 Box Jumps (24/20")
50 Press or Push Press (95/65#)
60 Sit-Ups
50 Bar-Facing Burpees
Run 650m

Rules:
Both partners must complete the full run to start and end the WOD.
As a team, you must complete the number of required reps, but it does not matter which of you does more or less.
Each team member must complete at least one rep of each movement.
You may not start the next movement until all reps in the previous movement are complete.
The WOD is over when the last member of the team finishes the last run.

Don't forget...Partner WOD tomorrow and Paleo Challenge weigh-out after class.  You guys have done a great job with your food logs, sharing recipes with each other, and staying on track (um...mostly).  We can't wait to document the changes for you tomorrow!

LIFT: Snatch (3-3-3+)



MetCon:
20 KB Swings
Run 100yd with KB
15 KB Swings
Run 100yd with KB
10 KB Swings
Run 100yd with KB
5 KB Swings
Run 100yd with KB

Don't forget...
Partner WOD this Saturday at 10 a.m.
Paleo Challenge weigh-out after class
July 4 schedule change - 10 a.m. class only
July 10 - new 101 class starts - spread the word!

LIFT: Press (3-3-3+)

MetCon:
3 Rounds
20 Back Squats (135/95#)
20 Pull-Ups

LIFT: Back Squat (3-3-3+)

MetCon:
12 min AMRAP
6 Deadlifts (155/95#)
12 Push-Ups
15 Box Jumps (24/20")



"Leave your ego at the door" is one of our gym rules (refer back to your welcome letter if this doesn't ring a bell), but sometimes we get caught up in the colors on the board, or what our workout partner is doing and we think we can do more than we're actually ready for.  It's human nature, and we've all done it...but as your coaches, we want to take a moment to bring this to the forefront of your minds and remind you to STOP IT!

CrossFit is a strength AND conditioning program, so let's talk about both components of class.
LIFT - quality is the name of the game here, and you should always use proper form.  Never add weight just because your workout partner is lifting more than you.  YOUR numbers in YOUR journal are what YOU need to base your lifts on - do not try to impress your friends and do not pressure others into doing more.  You're here for YOU - no one else (and don't worry that you might not push yourself hard enough - I think you've learned by now we'll tell you when to step it up if you're not doing so on your own).

MetCon - "more is better" is simply not true.  You should select the right color based on what you KNOW you can accomplish while working at a consistently HIGH level of intensity.  Short breaks to recover for a few seconds, then jumping back in are fine...but if you have to take a break to rest, waltz over to the water fountain, meander outside for air - you're not working at the right level.  Want to see results?  Push yourself hard and fast.  Working at 75% effort and stretching out the Metcon will NOT help you.  

To maximize your gains at the box, take a minute to figure out your real goals...your personal goals...the reason you come to see us and work your butt off each night...and focus on staying true to those goals no matter what's going on around you.  Remember,  it's all about balance - your strength training, metabolic conditioning, nutrition, sleep, and recovery are all success factors.  There's no room for ego in that list, in your head, or in the gym.  Leave it outside and 'get comfortable with being uncomfortable' - THAT's how you learn and grow.

Hey Paleo Challenge peeps - HANG IN THERE!  You only have a few more days until the weigh-out on Saturday and I know you can do this.  Hop on over to our Facebook page and tell us how you're going to treat yourself for setting these healthy new habits that will stick with you.  Remember...food is not a treat...it's fuel for your body.  Pick something else as your reward - you're not a puppy dog.




LIFT: Clean (3-3-3+)

MetCon:
"Jackie"
1000m Row
50 Thrusters (45#)
30 Pull-Ups

A few calendar items to note, please:
Saturday, June 30 - Partner WOD and Paleo Challenge weigh-outs.
Be sure to buddy up before coming to class on Saturday.  It doesn't matter who you partner with from a height, weight, strength perspective; it just matters that there are two people to work together.  For those of you on the Paleo Challenge, we'll weigh, measure, and take pics after class.  Winners will be announced the following Monday.

Wednesday, July 4 - 10 a.m. class instead of 6 p.m.  You voted and we listened!  We hope this change allows you to get in, work out, and get on with your holiday plans.

Tuesday, July 10 - our next CrossFit 101 class starts (and will run Tue & Thur at 7 p.m. for two weeks) - spread the word!

LIFT: Kettlebell Windmill Ladder

MetCon: 4 Rounds
10 Box Jumps (24/20")
10 Russian Sit-Ups (25/15#)
10 Push Press (95/65#)

Uh oh...it's another Birthday WOD!  Yep, one of your coaches celebrates the 8th anniversary of her 29th birthday tomorrow (because Brandi never actually turned 30) so it's time to crank it up!  Don't worry...today's WOD really isn't that bad.

4 Rounds
3 Power Cleans (95/65#)
6 Toes-to-Bar
9 Jumping Lunges
12 MB Squats

A little helpful healthy hint (say that three times fast)...try substituting a squeeze or two of fresh lemon juice in place of salt for your cooking.  The tartness of the lemon triggers the same taste receptors as salt without the added sodium!


LIFT: Sumo Deadlift (5-5-5+)

MetCon:
10 min AMRAP
5 Pull-Ups
10 One-Arm DB Snatch (35/20#)
15 Russian Twists

They're here!  They're here!  The goodies are here!  As part of our new partnership with PROGENEX, we will now carry PROGENEX More Muscle and PROGENEX Recovery products for our athletes.  Click HERE to learn more about the what, how, and why (be sure to click the product names to dig in a little more).  If you're an out-of-town friend of CrossFit Hermitage, you can click HERE to get 10% off your online order for these products.  ENJOY!

LIFT: Max Strict Pull-Ups OR Max Supine Ring Rows

MetCon: 3 Rounds
:30 on / :30 off stations
Sandbag 1/2 Moon (30/20#)
Row for max calories
Wall Ball (20/14#)
Sit-Ups

Whether you're on the Paleo Challenge or not, each and every single one of you have lost body fat and changed your body composition since starting with us at CrossFit Hermitage.  We are SO PROUD of you all, and we hope you feel much better now that you're not carrying all that nasty fat around.  For those of you on the Paleo Challenge, KEEP UP THE GOOD WORK!  You're losing more and more of this yucky stuff every day...and we're in the home stretch.  Stick with it and get ready for the final weigh in coming soon.





LIFT: (Front Squat + Press + Thruster) 5-5-5 

MetCon:
21-15-9
Russian Sit-Ups (25/15#)
Back Extensions
Front Squat (135/95#)

LIFT: Clean & Jerk (5-5-5+)

MetCon:
Buy-in = Fish Game (don't worry...we'll show you)
THEN 6 Rounds for time of 5 T2B & 5 Push-Ups
THEN Rest 5 min
Cash-out = Row 1000m for time

Don't forget - our schedule change goes into effect today, so we'll have 6 p.m. AND 7 p.m. class times on Mondays, Tuesdays, and Thursdays!

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

MetCon: Sprinting, sprinting, and more sprinting...come on in to find out the specifics.

You guys are more than halfway through the 30-day Paleo Challenge!  It's time to take a look at those food journals again.  Please bring them to the box with you over the next few days so we can chat.  Be sure you're writing down HOW MUCH you're eating, what TIME you're eating, and how you FEEL after you eat.  Compare that to your workout each day, and you'll actually start to answer a few questions of your own. Keep up the great work - YOU CAN DO THIS!

Today's WOD is a 20-minute AMRAP:
7 Deadlifts (205/135#)
14 Burpees
21 Box Jumps (24/20")

Ok, gang - here's our latest and greatest exciting announcement...PROGENEX adds CrossFit Hermitage as the newest Nashville Rep!

Visit http://www.crossfithermitage.com/progenex.html to get the discount code, learn more about PROGENEX overall, and understand the difference in their two products.  Really great stuff!

LIFT: Front Squat (5-5-5)

Skill Work: Spend time working on a skill of your choice (handstands, HSPU, Muscle Ups, Kipping, etc) THEN Row 1000m for time.

A huge CONGRATULATIONS goes to Ediri (left) and Lisa (right) for graduating from our latest CrossFit 101 class last night.  These sassy ladies are heading into the group classes soon, so be sure to say hello and give them a warm welcome!


LIFT: Turkish Get Up (5-5-5)



MetCon: For time, complete the following...
100 KB Swings (55/35#)
100 Mountain Climbers
(break in any order)

LIFT: Deadlift (5-5-5)

MetCon:
4 Rounds
10 MB Cleans (20/14#)
10 Box Jumps (24/20")
10 Russian Twists with MB

Here's a yummy new recipe for all you Paleo peeps.  While you may not normally think to put these ingredients together, this quick dish turns out to be surprisingly delicious!

Peach & Pecan Scramble
2 tsp olive oil
1/4 tsp cinnamon
2 TBSP unsweetened applesauce
1 peach, diced
4 TBSP chopped pecans
4 eggs
(This amount serves 2 people; adjust as needed)

Crack the eggs into a bowl, add the applesauce and cinnamon, and beat well.
Set aside.
Heat the olive oil in a skillet over medium heat. 
Add the diced peach and chopped pecans to the skillet and stir-fry for 2-3 minutes.
When the peaches soften a bit, add the egg mix to the skillet and scramble it all together.

What's that you say?  You say it's your birthday?  Well, alright!  HAPPY BIRTHDAY to Mr. Shannon Glover!  Yes, yes, of course you can have a Birthday WOD.


LIFT: Bulgarian Split Squat (5-5-5)



MetCon:
3 Rounds
20 yard OH Run (35/25#)
10 OH Lunges (35/25#)
5 Vertical Jumps (1 block above reach)
10 OH Lunges (35/25#)
20 yard OH Run (35/25#)
10 Sit-Ups

Ok, we've kept you waiting long enough - it's time to share our exciting news!  We are happy to announce that we are adding a new class time to the schedule.  Some of the 6 p.m. classes are getting pretty full, so we're going to offer 7 p.m. classes on Monday, Tuesday, and Thursday each week starting Monday, June 18.

Don't worry, we're not going to ask you to commit to a specific class or sign-up online.  We're simply making this change to spread things out and alleviate some of the pressure in the 6 p.m. class.  Enjoy!

Oh yeah...we have more exciting news to share...maybe one day next week?

10-8-6-4-2-4-6-8-10
Push Press (95/65#)
Sumo Deadlift High Pull (95/65#)
Sit-Ups

Take a breath - a deep one.  It sounds trivial, but deep breathing actually changes the chemical balance in your brain to help you calm down.  Today's MetCon is NOT fast-paced, so you have plenty of time to really breath between rounds.  Let's focus on the 'how'...
1 - slowly count to four while you breathe in through your nose
2 - hold for 1 second
3 - count to four again while you breathe out through your mouth
4 - repeat and get ready for your next round

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

MetCon:
OMEM for 10 min
1 PC @ 70%
3 CTB Pull-Ups