Today is Deadlift day. 'Nuff said.
(then Group mobility, of course)
(then Group mobility, of course)
 On October 8, something BIG is going down at CrossFit Hermitage! We're looking for 12-15 people who are ready to take positive steps toward changing their lives. Registration opens soon, so mark your calendars and spread the word to those super-friends you like to have fun & sweat with! www.BootCamp615.com
Strength: Press & Push Press Conditioning: 3 Rounds 20 WB Sit-ups (20/14#) 20 DU 20 KB Swings (55/35#)  Our next 101 class starts in TWO WEEKS! This is the last one we'll have until November/December, so if you're ready to *finally* get the support you need, follow the smart programming you've been looking for, and meet an awesome group of new friends....sign up today! www.CrossFitHermitage.com/101
Strength: Front squats Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups REST 5:00 Repeat 3:00 AMRAP *compare to 4-8-16  Oh, Summer's not over just yet! Let's get another "Girls of Summer" workout in today. As always, we'll discuss scaling options in class.
"Mary" 20:00 AMRAP 5 HSPU 10 Pistols 15 Pull-ups *compare to 8-8-15; 9-20-14; 9-21-13  WOW - What a great way to start the weekend! This invitation means we're IN THE TOP 3, and we'll find out who actually receives 1st, 2nd, and 3rd place on Friday, 9/23. Either way, we owe you guys a HUGE THANKS for being so awesome, always adding to the CFH community, and of course - taking time to vote. Stay tuned and keep those fingers crossed!
Strength: Power Cleans Conditioning/Skill: Heavy ball slams, Tall box jumps, KB windmills, and T push-ups  Yet another reason we are PROUD of our partnership with Sweat Angels. For the rest of this month, your Facebook check-ins here at CrossFit Hermitage will help support those impacted by the Louisiana floods through the American Red Cross. More than 1,500 Red Cross volunteers are working tirelessly to provide food and shelter to thousands of people forced from their homes in Louisiana. So far the Red Cross has supported over 70 shelters, served almost 300,000 meals, and handed out over 82,000 relief items in Louisiana. #Love4Louisiana #BestCommunityOnTheFreakingPlanet
Strength: Floor Press Conditioning: 4 rounds 10 V-ups 20 Dips 30 KB Swings  LAST CALL - our next running class starts THIS Saturday! If you want to *learn* how to run properly (read: easier), train for your first 5k, or just tweak your form a little to improve your 5k/10k time...this is the class for you. Spend 6 weeks learning from our in-house running coach & make your next (or first) race the best one yet!
Sign up today --> www.CrossFitHermitage.com/run Strength: Speed Deadlifts Conditioning: 7:00 AMRAP of DU, MB Twists, and T2B *compare to 11-13-15  TGU + Fish Game + "Tabata This" with Squats, Pull-ups, Push-ups, and Sit-ups on tap for today. You'll want to bump up the intensity & go fast for the workout. This cute little fella is a reminder to slow down with your nutrition. Read on... FREE COACHING MOMENT!
We're sharing one of the many fantastic lessons from our online nutrition coaching program today. It's very simple, yet very powerful...and if this is just ONE DAY of the program...imagine what we can help you achieve in a month...three months...even a year! (Learn more...) *********************** "This week, we've been talking about why it's important to slow down, relax, and pay attention — and how this apparently simple change can eventually have big results. Today, we're going to give you a slightly wacky suggestion: if you overeat, do it slowly (Trust us. This sounds crazy, but it works.) More speed = less control. Whether it's garden-variety overeating (as in "Ma! No more pasta! OK, maybe a little"); distracted eating ("Oops! Did I finish that entire bag of chips while watching Breaking Bad?"); or binge eating ("I totally lost control"), many folks in the PN Coaching program struggle with their food choices sometimes. It's normal. Ever notice what overeating episodes and/or poor food choices tend to have in common? Speed. If you've ever been through a classic binge, you know what we're talking about. It's like going on autopilot. Hand, mouth, hand, mouth, hand, mouth. Picking up speed as you go, faster and faster and faster. Once you get serious momentum, it feels almost impossible to stop. And right now, if you're struggling with binge eating, we won't ask you to stop. Binge eating does something important and valuable for you. Right now, overeating solves a problem for you (even if it creates other problems). So, if this resonates with you, let's talk about another solution. Instead of "don't overeat", overeat slowly. Wait... what? Yep, overeat slowly. Think about it. What's the Opposite Day for binge eating, where you cram down a lot of food as fast as possible? Eating slowly. You can still binge. Eat as much as you want. Eat whatever you want. (We'll worry about changing this later. For now, one thing at a time.) Yes. You have our permission and you read that correctly: If you are in the throes of a compulsive eating episode, eat as much as you need to — and whatever types of foods you want — in order to cope with the feelings you're experiencing. Eat until you're done. The only catch is that you eat slowly. Wait...isn't that irresponsible? Well, if you're like most folks who have grappled with overeating, you've tried to "just stop". You've tried to talk yourself out of it. You've felt guilty, regretful, and ashamed. Did it work? Probably not so well. So in fact, the most "responsible" thing is to learn to be present with your eating, instead of checking out. You do that by slowing down. One thing at a time! Right now, overeating does something for you. It's a way to cope. We're not going to take that away from you if you need it. All we're going to do is change one small thing at a time. Whatever you eat, whenever you eat, no matter how crazy or epic the eating episode becomes... just do it slowly. You can eat everything you want. As much as you want. As long as you do it one mindful bite, one deep breath, one pause to savor, at a time. Hey, you want that food. You might as well truly enjoy it. Make like a turtle. Sloooow downnn." **************** If this resonates with you...and you'd like to talk more about our online nutrition coaching (whether you're currently one of our athletes or not), call us! 615-496-4080 www.CrossFitHermitage.com/PN  KUDOS to all the CFH athletes who tackled the Military Spartan Sprint at Ft. Campbell over the weekend! Five miles & 20+ obstacles of fun in the sun...um, rain and mud, actually. From left: Heath, Mike, Holly, Coach Leigh Ann, Coach Jay, Coach Tom, Michelle. Front row: Jennifer, Coach Brandi, Nicolle.
Strength: Press Conditioning: KB Sumo DL, Jumping Lunges, and Plank Jacks  Run 800m
6-9-12-15 Front Squat (135-185/115#) Burpees Russian Twist/side Run 800m *compare to 9-24-15  Strength: Floor Press
Conditioning: 8:00 AMRAP 8 Push Press (115/75#) 8 Box Jumps (24/20") 8 KB Swings (70/44#) THEN 100 Sit-ups for time  Please help us welcome our newest CFH family members! These guys just graduated our 101 class and they're raring to go. See you in class soon!
From left: Nisarg, JD, Chris, Chandra, and Joe #TeamCFH #bettereveryday #hardworkpaysoff Strength: Back Squats Conditioning: Running  It's time for another benchmark workout - the Girl WOD "Elizabeth" is on tap today. Let's get after it!
Strength: Jerk Conditioning: "Elizabeth" 21-15-9 Cleans(135/95#) Ring Dips *compare to 7-8-15  Our next #RunCFH class starts in less than two weeks! If you're tired of running tons and tons of miles to prep for your races...and tired of achy joints...and wearing down your running shoes way too soon....you don't want to miss this! We'll teach you the Pose method and show you step-by-step (literally) how to properly prep for that upcoming 5k or 10k. Learn more HERE.
Strength/Conditioning/Skill work today... 100 Push-ups for time...THEN... EMOM Circuit 20:00 A = 10 Burpees B = 12 Walking Lunges/leg C = 12 Vups D = 10 Alternating Pistols THEN...Group Mobility  "Barbell Complex"
6 sets: 10 Deadlifts 10 Cleans 10 Shoulder-to-OH 10 Good Mornings 10 Back Squats *compare to 4-16-16  Time for another PARTNER WORKOUT today! Don't worry - if you don't have a partner, we'll team up in class...maybe it's time to make a new friend?
In teams of two, complete the following: 100 Burpees (while partner holds DB OH) 100 DB Ground-to-OH (while partner hangs on cage) 100 Burpee box overs (while partner holds elbow plank) *Compare to 9-5-15  Please help us welcome Rupa Vachaspati to the CFH family! She come to us with some previous CrossFit experience, although still in the beginning stages of her journey...we know she's going to do great things with us! #TeamCFH #BestCommunityOnTheFreakingPlanet
Strength: Deadlift Conditioning: 8:00 AMRAP 20 Alternating Pistols 15 WB Sit-ups 10 MB Push-ups You know all that stuff we've been sharing lately around bringing our nutrition & lifestyle coaching to you ONLINE....we'll it's time! We are THRILLED about this and we love the conversations we've already had with so many of you who want to be part of this amazing next step!
Strength: Jerk
Conditioning: "FLIGHT SIMULATOR" *Compare to 3-31-16
 You guys ready to continue the "girls of summer" here at CFH?!? Let's keep it rolling with the "Diane" workout today. Enjoy!
Strength: Floor Press Conditioning: "Diane" 21-15-9 Deadlifts (225/185#) HSPU *compare to 9-1-15 |
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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