 Strength:
Find 1RM OH Squat Conditioning: 5 sets, not for time 10 Burpees 10 Partner WB Sit-Ups What about those July goals? Did you reach yours? If not, how close did you get? Either way, what are you going to do to build on it for August?  Mark your calendars:
1RM Jerk Conditioning: Complete 2 sets of ME Push Press, using 60% of your Jerk  It's time to test your new 1RMs on different lifts this week - who's ready to ring the bell again?!?
Strength: Find 1RM Snatch Conditioning: Run 400m for time Rest Run 400m for time (faster than the first lap) REMINDER: this is our last 7 p.m. class on Monday nights; we will continue the 7 p.m. classes on Tuesday and Thursday nights.  Santa may be relaxing over the summer, but not us! We're having a little "Christmas in July" fun today. Plan to stay a little later than usual.
12 Days of Christmas: 1 - Deadlift (275/185#) 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...  We are excited to announce that CrossFit Hermitage will participate in the 2013 nation-wide LuRong Living Paleo challenge! This is a great way to start - or refocus - your Paleo nutrition plans, so we encourage everyone to join in. Registration opens August 16; the eight-week challenge starts Monday, September 16 and includes a personal dashboard, online tracking, prizes, benchmark WODs, and more. We'll share more details as the start date nears.
http://www.lurongliving.com/challenge2013/ Don't forget - we're having a little "Christmas in July" by doing the 12 Days of Christmas WOD this Saturday; please plan to stay a little later than usual tomorrow. Strength: Front Squats Conditioning: EMOM for 15:00 3 Thrusters (heavy) 3 Tuck Jumps *compare to 10-5-12  Don't forget - we're having a little "Christmas in July" by doing the 12 Days of Christmas WOD this Saturday; please plan to stay a little later than usual.
Strength: Good Mornings Conditioning: 3 Rounds Run 400m 5 Deadlifts (275/185#) 10 Box Jumps (24/20")  Strength: Jerk
Conditioning: 15-12-9-6-3 Shoulder-to-Overhead (135/95#) Pull-Ups *30 Double-Unders after each round A few calendar items to note:
 Huge kudos are in order for two of our CFH athletes: Manda Patrick just ran the Ragnar Northwest Passage Race in Seattle (and happened to PR her 5K time on her first leg of the run).
Rainy Atherton tackled the Chicago 1/2 Marathon this past weekend and PR'd her time by more than 8 minutes! Congrats to you both, ladies - well done! Strength: OH Squats Conditioning: 3:00 cumulative HS Hold THEN 100 squats for time THEN :60 ME push-ups  Please help us welcome our newest CFH family members who just graduated the 101 class. Julie, Rodney, Bryan, Tom, and Vanessa are now ready to join you in the group classes!
Strength: Snatch Conditioning: 8 min AMRAP 5 Burpee Box Jumps (24/20") 7 Hang Power Snatches (75/55#)  Photo credit: Games.CrossFit.com The CrossFit Games start next week, and the first event was announced as "Naughty Nancy." Of course, we don't know exactly what that means, but it's a great connection to our "Girls of Summer" here at CFH...so we're going to tackle the benchmark WOD "Nancy" today.
Read this quick article to be sure you're set up properly and ready to watch when the excitement starts; it looks like you WILL NOT be able to watch over the web this year. "Nancy" 5 Rounds Run 400m 15 OH Squats (95/65#)  Happy Friday, everyone!
Strength: OH Squats Conditioning: Not for time, 5x5 Box Jumps (focus on height) For time, Row 500m  Strength:
RDL Conditioning: 8 min AMRAP 10 MB Cleans (20/14#) 10 Push-Ups 100 Singles  Please muster all the good mojo you can, and help us send healing vibes to Gregg Boyle as he goes in for shoulder surgery this afternoon. His wife, Nettie, is one of our newest 101 graduates and she is certainly doing her part to keep the Boyle family name kickin' in the CFH box while he's away!
Strength: Snatch Conditioning: "Isabel" 30 snatches for time (135/95#)  Check out this great article about realizing your true Paleo percentage. Do you eat 80/20? 90/10? Do you REALLY understand what that means and what your body thinks that means?
Strength: Front Squats Conditioning: 15-12-9-6 Plate or DB OH Lunges (45/35#) Ring Dips  Last week, we stopped at Cook's Plants & Vegetables just down the street from CFH and picked up bananas, tomatoes, cucumbers, peaches, sweet potatoes, celery, carrots, and avocados...ALL for just $17! Utilize farmer's markets, CSAs, and family-owned shops like Cook's to help create your meal plans each week...and put a stop to the "Paleo is too expensive" excuses.
Strength: Jerk Conditioning: 5 min AMRAP 5 Pull-Ups 10 Double-Unders  "The 3 Amigos" (courtesy of CrossFit New England)
With a running clock complete: (1) 3 Rounds for Time: 10 Power Snatch (95/65#) 10 HSPU At the 10 minute mark, complete: (2) 3 Rounds for Time: 10 Thrusters (95/65#) 10 Pull-Ups At the 20 minute mark, complete: (3) 3 Rounds for Time: 10 Box Jumps (24/20") 10 T2B *compare to 11-3-12  Let's wrap up the week and head into the weekend with another birthday celebration - HAPPY BIRTHDAY, James Mathias!
Strength: Sumo Deadlift Conditioning: 21-15-9 KB Swings (55/35#) Wall Ball (20/14#) Russian Twists *compare to 3-21-13  We have another birthday to celebrate today - HAPPY BIRTHDAY wishes go out to Erica Gamble!
Strength: OH Squats Conditioning: 21-15-9 OH Lunges (75/55#) C2B Pull-ups Over-bar Burpees  What's your July goal? Set it this week and focus on making it happen before the end of the month.
Strength: Jerk Conditioning - time for another CrossFit "Girl" Benchmark: "Grace" 30 Clean & Jerk for time (135/95#)  Please help us send HAPPY BIRTHDAY wishes to Kent Perrier! We're using this hilarious photo to remind him to behave even though it's his special day.
Strength: Snatch Conditioning: 10 min AMRAP 10 Box Jumps (24/20") 10 Mountain Climbers 10 Russian Sit-Ups (25/15#) *compare to 2-2-12 |
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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