* CFH *

Wednesday, July 31

7/31/2013

 
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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?

Tuesday, July 30

7/30/2013

 
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Mark your calendars:
  • Our next 101 class starts Monday, August 5. If you know anyone who would make a great addition to our CFH family, tell them to sign up!
  • Registration for the LuRong Living nation-wide Paleo challenge opens Friday, August 16; it begins Monday, September 16 and there ARE benchmark WODs to complete at certain times throughout the challenge.
  • Warrior Dash is Saturday, October 5. We already have a few CFH'ers registered...who else is going to join the fun?
  • Barbells for Boobs fundraiser will be October 12 OR 26 (waiting for a few details to fall into place.
  • 2nd Annual Scary Strong Games, a local CrossFit competition benefiting Steve's Club Nashville, will be held October 19-20.
Strength:
1RM Jerk

Conditioning:
Complete 2 sets of ME Push Press, using 60% of your Jerk

Monday, July 29

7/29/2013

 
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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.

Saturday, July 27

7/27/2013

 
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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...

Friday, July 26

7/26/2013

 
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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

Thursday, July 25

7/25/2013

 
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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")

Wednesday, July 24

7/24/2013

 
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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:
  • We're coming up on the last Saturday in July, so it's time for the wonderful "Christmas in July" WOD! It's an individual workout, but we will run heats so you can pair up and help your partner keep track during their workout. Please plan to stay a little longer than usual for that reason.
  • This Monday, July 29 is the last time we will hold a Monday 7 p.m. class. Starting August 5, we are going to use that time for our 101 classes; we will continue to offer 7 p.m. classes on Tuesdays and Thursdays.
  • Khristin and her family will be at the box again to sell their farm-fresh eggs on Monday, August 5. They will arrive around 5:30 to catch the end of the 5 p.m. class and the start of the 6 p.m. class.

Tuesday, July 23

7/23/2013

 
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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

Monday, July 22

7/22/2013

 
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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#)

Saturday, July 20

7/20/2013

 
PicturePhoto 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#)

Friday, July 19

7/19/2013

 
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Happy Friday, everyone!

Strength: OH Squats

Conditioning:
Not for time, 5x5 Box Jumps (focus on height)
For time, Row 500m

Thursday, July 18

7/19/2013

 
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Strength:
RDL

Conditioning:
8 min AMRAP
10 MB Cleans (20/14#)
10 Push-Ups
100 Singles

Wednesday, July 17

7/17/2013

 
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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#)

Tuesday, July 16

7/16/2013

 
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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

Monday, July 15

7/15/2013

 
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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

Saturday, July 13

7/13/2013

 
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"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

Friday, July 12

7/12/2013

 
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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


Thursday, July 11

7/11/2013

 
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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

Wednesday, July 10

7/10/2013

 
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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#)

Tuesday, July 9

7/9/2013

 
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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

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    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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