CrossFit Training for Hermitage, Donelson, and Nashville, TN

Friday, August 31

8/31/2012

We are OPEN TOMORROW, so come in for the 9 a.m. class before starting your Labor Day weekend celebration. We are CLOSED MONDAY, but will re-open Tuesday with 6 p.m. and 7 p.m. classes. Also, be sure to check your email for details about our next Paleo Challenge!

LIFT: Thrusters (5-3-1+)

MetCon:
10-9-8-7-6-5-4-3-2-1
Russian Sit-Ups (25# plate)
Weighted Lunges (25# plate)
Run 100m after each set

*If weather dictates, we'll substitute singles for running

Thursday, August 30

8/31/2012

What? Another birthday WOD? Ohhhh yeah - here we go! Everyone send a huge HAPPY BIRTHDAY to one of our newest athletes, Stephanie Horn. No celebratory cake just yet...we've got some work to do tonight!

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

MetCon:
6 min AMRAP
Max-Effort Unbroken Plyo Push-Ups
10 Box Jumps (24/20")
5 Strict Pull-Ups

As always, scaling options are on the whiteboard.

Wednesday, August 29

8/30/2012

What do YOU drink each day? If your answer isn't "water, natural tea, and/or coffee," then we need to talk. You are all working hard to eat clean and bust your tails at the gym...don't sabotage those efforts with hidden (or not-so-hidden) sugars. THINK before you grab that next fountain drink, and switch it out for cool, clean water. Remember, there are NO secrets; you simply have to stop eating/drinking garbage. Speaking of eating clean...we hear there's a Paleo challenge around the corner. Who's in?

LIFT: Hang Power Clean (5-3-1+)

Strength Work - not for time:
5 Rounds
8 Man Makers
6 Power Cleans (70% of newly calculated 1RM)
4 Barbell Rollouts

Tuesday, August 28

8/29/2012

Here's a great piece from Fletcher Fitness on
Six Easy Ways To NOT Get Results.

1. Compare yourself to everyone else. The more you judge your success or worth against everyone else, the less results you will recognize.

2. Follow your own program. Go ahead and train yourself, workout on your own, and think that you don’t need any coaching. Thinking you know it all is an incredible way to be stuck.

3. Complain about the weather, the workout, your soreness or tiredness and every other little thing you can think of. Especially all the things you can’t control, these should really be verbalized a lot.

4. Run away from challenges. Someone new wants to workout with you? Say no. A coach wants you to try something you have never done…definitely don’t do that. Avoiding all things that make you uncomfortable puts you on the fast track to Nowheresville.

5. Focus on all the things that you can’t do (or the things you think you should be able to do). Always talk about what you think you should be capable of, but you aren’t. Always worry about all those things that you can’t quite do yet, instead of any small victories you have had recently.

6. Drudge through the process. Go to practice or training and just drag yourself through it. Don’t enjoy the ride and only think about the destination that you think is so important but you forget why you even want it. Great way to never be happy or see positive change.

Let me be the first to remind you, you NEVER want to be "that guy" who does the things listed above. Doing those six things above are EASY. Anyone can do them, and most people do. Run as far as you can from thinking and acting like ‘most people’ if you want to see the results that set you apart.

Speaking of results...let's get to work!

LIFT: Find your Back Squat 3RM

MetCon:
"Helen"
3 Rounds
Run 400m
21 KB Swings (55/35#)
12 Pull-Ups

Monday, August 27

8/27/2012

Although some of you met our newest athlete during last week's Fran workout, we want to officially introduce him. Please help welcome Curtis Himstedt to the CrossFit Hermitage family! He's been CrossFitting for a few years now, but would certainly appreciate you guys showing him the ropes at his new CF home.

Now, let's focus on form and get ready for the max-effort week ahead.

LIFT: Deadlift (5-3-1+)

MetCon:
5 Rounds
3 DL (70% of your newly calculated 1RM)
6 HR Push-Ups
9 T2B

Saturday, August 25

8/26/2012

It's time for the "Dirty 30" - 300 total reps to attack with an all-in attitude. This workout takes power, endurance, and mental toughness; it's a test of your physical abilities as well as your mental strength. Most people would walk away...but you're not most people...you are a group of CrossFit Hermitage athletes, and YOU are going to fight for it. You'll soar through the box jumps; the kettlebells will be lighter than air; and you'll hit those burpees with purpose. As you lie on the floor post-WOD making sweat angels, take a moment to reflect on your accomplishment. One rep at a time, you're getting stronger, faster, better...you're preparing for whatever life throws your way next.

For time:
30 KB Swings (55/35#)
30 Wall Ball (20/14#)
30 Box Jumps (24/20")
30 Hang Power Clean to a Push Press (75/55#)
30 Walking Lunges
30 Push-Ups
30 Knees to Chest
30 KB SDHP (55/35#)
30 Burpees
30 Double-Unders

Friday, August 24

8/24/2012

Charlotte and Tressa are SO EXCITED to be part of the CFH crew. I think someone may have just said "burpees"...or maybe they read yesterday's post and finally got a great night's sleep...or maybe they're just thrilled to start the weekend. Happy Friday, everyone!

LIFT: Press (3-3-3+)

MetCon:
50-40-30-20-10
Jumping Jacks
Sit-Ups

Thursday, August 23

8/23/2012

Are you sleeping well? I'm not asking if you're going to bed on time; I'm asking about the quality and duration of your sleep. This is the time your body needs to 'rehab and recover' from the day...where your body reduces its cortisol levels, repairs muscle, and decreases systemic inflammation. Very important stuff!

Follow these simple rules to get the most from your nighttime ZZZs.
1 - Stop eating at least two hours before bed.
2 - Be "boring" (don't do things that stress you).
3 - Sleep in a completely dark room.
4 - Keep the room temperature slightly cool.
5 - Take a warm (not hot) bath/shower about 30 minutes before bed.

Our friends at YourLocalSecurity.com emailed us this infographic about sleep deprivation. Take a peek and start to understand what not getting enough quality sleep can do to your body. Don't let all your hard work in the gym go to waste - smart recovery is equally as important as your workouts.

LIFT: Overhead Squats (3-3-3+)

MetCon:
8 Rounds
5 Back Squats (weight options on board)
Sprint 30 yards

Wednesday, August 22

8/22/2012

LIFT: Power Snatch (3-3-3+)

MetCon:
:60 stations, in order - 20 minutes total
1 - Push-ups
2 - Squats
3 - Mountain Climbers
4 - Rest

With sadness, we say goodbye to Brandon Williams - one of our very first athletes at CrossFit Hermitage - as he packs up and heads to California today.
Brandon - we will miss you and your crazy climbing/jumping antics, but all of us wish you a ton of success with your next journey in life. Safe travels to the Golden State, and come back to visit soon. BIG HUGS!

Tuesday, August 21

8/21/2012

WOW - every single one of you improved your beep test scores last night! We'll do it again in October and capture another set of data points to chart your progress...which we already know is climbing up, up, up! Speaking of empirical data, let's invite Fran to the box tonight and see what she's all about. This CrossFit benchmark is a great measure of fitness and power. Don't approach this lightly - you must get 'in the zone' today as you prepare to tackle Fran; focus on keeping good form while performing these moves as fast as humanly possible.

LIFT: Deadlift (3-3-3+)

MetCon:
The famous CrossFit benchmark..."FRAN"
21-15-9
Thrusters (95/65#)
Pull-Ups

Monday, August 20

8/20/2012

Anyone know what to do with these beautiful new additions? That's right...GET STRONGER! We are so excited to have Jerk Boxes now, which of course means we owe another huge THANK YOU to Nathan Rensch for always taking care of us.
THANK YOU, THANK YOU, THANK YOU!

LIFT:
Complex (Hang Power Clean + Front Squat + Push Press)...5-5-5

MetCon:
Beep Test (no whining; just running)

*compare to 7/23/12

Saturday, August 18

8/18/2012

HAPPY BIRTHDAY JASON PEPIN!
We've got a great WOD planned for such a milestone of a day...see if you can put 2 and 2 together on this one. What age will Mr. Pepin be tomorrow?

Run 200m
40 KB Swings (44/35#)
Run 200m
40 Burpees
Run 200m
40 Pull-Ups
Run 200m
40 Box Jumps
Run 200m

Friday, August 17

8/17/2012

And here they are...the newest graduates of our CrossFit 101 program. From left to right: Tiffany, Amanda, Barbara, Shannon, Matt, TJ, and Paula. Be sure to say hello, show them the ropes, and give a big welcome to these guys and gals as they enter the group classes.

LIFT: Back Squats (5-5-5+)

MetCon:
8 min AMRAP
15 Squat Jumps
15 KB Swings (44/35#)
15 One-arm KB Press

Thursday, August 16

8/16/2012

CONGRATS to James for hitting his goal of five consecutive 20" box jumps last night! From not being able to jump rope in his first WOD...to warming up with hurdles...to working with a 12" then a 20" box in just 3 months...now THAT is progress!

LIFT: Press (5-5-5+)

MetCon:
30-25-20-15-10
DB Thrusters (weights on white board)
Box Jumps (24/20")
Renegade Rows

A friend sent this over the other day, and we think it's worth sharing. Take a peek...
2012 HANDBOOK
Health:
Drink plenty of water.
Eat breakfast like a king, lunch like a prince, and dinner like a beggar.
Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
Live with the 3 Es - Energy, Enthusiasm and Empathy.
Make time to pray.
Play more games.
Read more books than you did in 2011.
Sit in silence for at least 10 minutes each day.
Sleep for 7 hours.

Personality:
Don't compare your life to others. You have no idea what their journey is all about.
Avoid negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
Don't take yourself so seriously. No one else does.
Don't waste your precious energy on gossip.
Dream more while you are awake.
Envy is a waste of time. You already have all you need.
Life is too short to waste time hating anyone. Don't hate others.
Make peace with your past so it won't spoil the present.
No one is in charge of your happiness except you.
Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away, but the lessons you learn will last a lifetime.
Smile and laugh more.
You don't have to win every argument. Agree to disagree....

Society:
Call your family often.
Each day give something good to others.
Forgive everyone for everything.
Spend time with people over the age of 70 & under the age of 6.
Try to make at least three people smile each day.
What other people think of you is none of your business.
Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:
Do the right thing!
Get rid of anything that isn't useful, beautiful, or joyful.
However good or bad a situation is, it will change.
No matter how you feel, get up, dress up, and show up.
The best is yet to come.

Wednesday, August 15

8/15/2012

KUDOS to Stephanie (on the left) and Bryna (like China) - these two just graduated from the 101 class, and they're heading into the group class soon. Be sure to give them both a big CrossFit Hermitage welcome! We've got a few more peeps finishing the 101 program this week, so be on the lookout for those new faces soon.

LIFT: Hang Power Clean (5-5-5+)

MetCon:
OMEM for 10 min
3 Touch-and-Go Power Cleans (70-80% of 1RM)

Post MetCon - work on skills

Tuesday, August 14

8/14/2012

CONGRATS to Tressa for her work on the monkey bars. One goal down; now let's focus on the next one. You are ALL doing so well getting your goals on the board and focusing on them one at a time. Remember - there's a difference in short-term and long-term, so let's chat about your thoughts and be sure what you put down is "SMART" - specific, measurable, attainable, relevant, and timely.

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

MetCon:
6 Rounds
5 HSPU
10 Hollow Rocks
15 DL (50% of 1RM)

Monday, August 13

8/13/2012

LIFT: Power Snatch (5-5-5+)

MetCon:
30-20-10
T2B
Wall Ball (20/14#)

Saturday, August 11

8/11/2012

We're trying a few different options for blog posts (and not everything works the way it should), so we're rolling sans photos for a few days. Sorry!

Today's MetCon:
21-15-12-9
KB Swings (44/35#)
10 Burpees after each set

3...2...1...GO!

Friday, August 10

8/11/2012

One easy way to get healthy fats into your diet is to cook with olive oil...but be sure you know the difference between regular olive oil and extra virgin olive oil (EVOO). EVOO is created in the first press of the olives to retrieve the oil; it is therefore unrefined and virtually unprocessed. To create regular olive oil, that oil is then processed, which removes most of the nutrients. Along with antioxidants, one of the most valuable nutrients is oleocanthal (yep, good scrabble word), an anti-inflammatory similar to ibuprofen. Sooo...reach for the EVOO for all those yummy Paleo meals you guys are dishing up!

LIFT: Press (5-5-5)

MetCon:
12 min AMRAP
Sprint 50m (not run...not jog...sprint)
10 T2B
15 PP (95/65#)

Thursday, August 9

8/9/2012

Jason wants to play with the tires today...what say you? Yeah, we figured you'd want to join the fun! Remember, tires are DIRTY so be sure to dress accordingly.

LIFT: Deadlift (5-5-5)

MetCon:
Tire Jumps, Tire flips, a few Burpees, and maybe a sprinkle of running to top it off.

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Friday, August 31

Thursday, August 30

Wednesday, August 29

Tuesday, August 28

Monday, August 27

Saturday, August 25

Friday, August 24

Thursday, August 23

Wednesday, August 22

Tuesday, August 21

Monday, August 20

Saturday, August 18

Friday, August 17

Thursday, August 16

Wednesday, August 15

Tuesday, August 14

Monday, August 13

Saturday, August 11

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