 Join us this Saturday night for a little goodbye shindig for Brandon Williams. He has accepted a job offer in California and will head out to the Golden State mid August. Swing by Cantina Laredo around 9 p.m., grab a few cocktails (Paleo margarita, anyone?), and mingle for a bit. Hope to see you all there!
LIFT: Front Squats (5-3-1+) MetCon: a little running
LIFT: Find your 1RM Deadlift MetCon: Tabata Squats Rest 1 minute Tabata Push-Ups Rest 1 minute Tabata Sit-Ups  It's time for another Partner WOD! Buddy up, cowboy up, man up, whatever...let's do some work!
Run 200m with sandbag 40 Sit-Ups & 40 Burpess to the sandbag Run 200m with sandbag 40 V-Ups & 40 Front Squat with sandbag Run 200m with sandbag 40 Hollow Rock & 40 Push Press with sandbag Run 200m with sandbag 40 T2B & 40 Squat Clean with sandbag (weight options on the whiteboard) *One partner must hold the sandbag at all times (e.g., if you are doing sit-ups your partner holds the sandbag; if you are doing front squats you're using the sandbag). *Both partners must run all distances; you can decide who carries the sandbag, or you can both carry it together. *Allocate the number of necessary reps between you in any way you'd like.  KUDOS to Jennifer Perrier for hitting a PR (personal record) on her deadlift last night! We weren't able to snag a photo of her going Beast Mode on 240#...so this regular deadlift picture will just have to do. ;-)
The rest of you guys and gals will get your chance to dig deep Monday night as we go for new 1RMs on the deadlift. Also, Wednesday and Friday next week are 1RM nights as well. Prepare accordingly! Don't forget - tomorrow is a partner WOD. LIFT: Push Press OR Push Jerk (3-3-3+) No MetCon tonight...we're going to focus on skill work and a few specific mobility movements to open up those junky joints and get full range of motion.  Don't forget - Saturday is a partner WOD. Buddy up and get ready for some fun...um, lots of it! Also, you have three days next week to hit different 1 RMs - start thinking about your hydration, sleep, and nutrition now. Dial it in so you're nice and ready to give 100%.
LIFT: Deadlift (3-3-3+) MetCon: 8 Rounds Sprint 20 yards 10 Wall Ball Sit-Ups 10 Deadlifts (weight options on whiteboard)  The Warrior Dash is coming to Nashville September 22. Click HERE to register for one of the FEW REMAINING SLOTS and join your fellow CFH athletes in the fun! (note: even though the only time slot left is 3:30 p.m., you can show up early and run with the rest of us at 11:30 a.m.).
Heads up - this Saturday is a Partner WOD. Pick a friend, pair up, and come in ready to work. Also, next week we have THREE days where you are expected to find a 1 RM (Deadlift, Push Press, and Overhead Squat). Hydrate, sleep well, eat for performance, eat for performance...oh, and eat for performance. LIFT: Overhead Squat (3-3-3+) MetCon: 4 Rounds 5 C&J (95/65#) 10 Box Jumps (24/20") 15 KB Swings (44/35#) 20 Double-Unders  A few of you have asked about yesterday's blood work post, so I'm happy to share my numbers and answer a few questions. By no means is this 'what the doctor ordered'...you really do need to chat with your own doc to have blood diagnostics run, and see what he/she says about your health. I'm simply sharing this to help drive home the point of eating well and training hard. Here's the skinny: we 'dabbled' in Paleo in June 2009 when we first started CrossFit (i.e., we cooked a bunch of plain meat and ate a bunch of plain veggies...and it got old, quick). We actually got serious about the nutrition part of our training in 2011 (cookbooks, meal planning, weekend trips to Farmer's Market, etc), and you can absolutely see the difference in my numbers over the years (2010 was 60-75% Paleo; starting in mid 2011 I attempted 100% Paleo for large chunks of time [60-90 day windows]; 2012 has been 90% Paleo with a cheat about every 30 days). Remember, Paleo is not a religion; it's simply a lifestyle...so you need to figure out what works for you. I sincerely hope you take the time to actually figure out a way to make it work in your life. I promise you'll be a better version of yourself in no time! (oh, and I'm sure we'll have another Paleo challenge coming up again soon).
LIFT: Hang Power Snatch (3-3-3+) MetCon: 10 min AMRAP 1 Heavy Snatch (weight instructions on the whiteboard) 3 Wall Climbs 6 Grasshoppers  Have you considered getting your 'blood work' done? We talk about setting goals, sticking to a healthy (mainly Paleo) diet, and getting your butts to the box as often as possible...but for what? Yes we all want to look better and feel better...but isn't the bottom line to actually BE healthier? How do you measure that if you don't know your blood pressure, cholesterol, blood glucose, Vitamin-D levels, and more? We encourage you to make an appointment with your doc and ask them to run blood diagnostic tests for you. At the very least, you need to know where you stand today; we can talk strategy after that.
LIFT: Complex (Hang Power Clean, Front Squat, Push Press)...5-5-5 MetCon: Beep Test  Looking for some Saturday shenanigans? Here we go!
50 Wall Ball (20/14#) 21 Toes-to-Bar Run 800m 21 Toes-to-Bar 50 Wall Ball (20/14#)  CONGRATULATIONS to our newest members! Will Griffith and Greg Lamberth both finished the CrossFit 101 program last night with a bang. Remember the Kettlebell, Wall Ball, Russian Twist WOD? These guys tackled it in 4 minutes. Be sure to give them a hearty CFH welcome as they enter the regular classes.
LIFT: Turkish Get-Up (5-5-5 each arm) MetCon: 5 Rounds 10 Box Jumps (24/20") 20 Hollow Body Rocks 30 Jumping Jacks  It's time to order more t-shirts, and we'd love your help with design ideas. What do you want to see next? Colors? Style? Image? Material? Phrases? We have lots of creative peeps in the box, so please take a minute to shoot us an email or hop over to our Facebook page and send us your ideas...we want you to be proud to represent!
LIFT: Overhead Squat (5-5-5+) MetCon: (weights are on the whiteboard) Run 200m, then 21 Overhead Squats Run 200m, then 15 Overhead Squats Run 200m, then 9 Overhead Squats Run 200m
 Love, love, love this statement by Ken Blanchard - author and leadership expert. Think about this as you set your goals and decide what's important to you. Putting those goals in writing (on the Goal Boards) helps to solidify your commitment...now you can focus on that commitment and accept NO excuses.
LIFT: Deadlift (5-5-5+) MetCon: "Annie" 50-40-30-20-10 Double-Unders Sit-Ups
 Santa may be relaxing over the summer, but not us! We have to stay committed to our goals and work hard to get there...so come on in and have a little "Christmas in July" fun. Remember, Saturday classes start at 9 a.m. now.
12 Days of Christmas: 1 - Deadlift (225/135#) 2 - HSPU 3 - Ring dips 4 - Pull Ups 5 - Push Ups 6 - Box Jumps (24/20") 7 - Wall Ball (20/14#) 8 - KB Swings (55/35#) 9 - Sit Ups 10 - Air Squats 11 - Weighted Lunges (25/15#) 12 - Burpees This workout will be done in the order of the song "12 Days of Christmas." On the first day...1 DL On the second day...2 HSPU + 1 DL On the third day...3 Ring dips + 2 HSPU + 1 DL Etc...  You might want to bust out the Christmas stockings for tomorrow morning's workout...maybe leave some milk & cookies by the fireplace tonight? Hint: HO HO HO!
Speaking of Jolly Old good times...remember the Steve's Club fundraiser/event we held on Saturday, May 19? Well take a peek at what YOU helped build. Rebecca Brown - President of Steve's Club Nashville - has launched their official website, run a summer camp for approximately 80 at-risk kids, and is prepping for their next big event (hopefully Octoberish). You guys donated your time & money to this cause, you pushed hard for your Beat the Streets team, and your efforts helped make it possible for local at-risk kids to experience a healthy lifestyle change...priceless. We are SO PROUD to be part of such a great community of people! LIFT: Overhead Squat (5-5-5) MetCon: 8 min AMRAP 10 Sit-Ups 5 Burpee Broad Jumps 10 Pull-Ups  HAPPY BIRTHDAY to our very own James Mathias! He "brings the dazzle thunder" to the box every time and we love it. We also want to dole out a few kudos to everyone who came in and worked on Split Jerks last night - great attention to detail. We've got Cleans on tap tonight, and we'll work up to your 1RM Clean & Jerk next week.
LIFT: Clean (5-5-5) MetCon: 21-15-9 KB Swings (55/35#) Wall Ball (20/14#) Russian Twists with MB
 Our next CrossFit 101 class starts tonight! Be sure to offer an encouraging smile and a friendly hello when you see the new faces at 7 p.m. (yes, we're still having the normal 7 p.m. class as well).
LIFT: Deadlift (5-5-5) MetCon: 21-15-9 Lunges Dips Front Squat (135/95#) Pull-Ups
LIFT: Thrusters (5-5-5)
MetCon: 10 Rounds (95/65#) 1 Press 2 Push Press 3 Push Jerk 1 Front Squat 6 Lateral Hops |
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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