CrossFit Training for Hermitage, Donelson, and Nashville, TN

Monday, September 30

9/30/2013

Please help us send huge kudos to Tressa for running her first-ever 5k over the weekend...way to go, rock star!
Speaking of running - who's up for the Warrior Dash fun on Saturday? Sign up NOW if you plan to join in!

Strength:
Snatch-grip RDLs

Conditioning:
7 Rounds
7 Power Snatch (95/65#)
7 Box Jumps (24/20")

Saturday, September 28

9/28/2013

Congratulations to all of our athletes on the Lurong Paleo Challenge! Everyone has now completed their first three challenge WODs and we're posting some really great scores. Cheers to each of you!

Today's WOD:
50 Jumping Lunges
20 OH Squats
20 T2B
50 Jumping Lunges
15 OH Squats
15 T2B
50 Jumping Lunges
10 OH Squats
10 T2B

Friday, September 27

9/27/2013

Strength: Hang Power Cleans

Conditioning:
3 Rounds
Run 400m
10 Superman
10 Hollow Rocks
5 HSPU

Thursday, September 26

9/26/2013

Don't forget: if you want to include anything specific in the PROGENEX order, let us know this week. Also, Warrior Dash is Saturday, October 5; there's a CFH group going and it looks like registration is still open!

Strength:
OH Squats

Conditioning: For time, complete the following...
Row 50 calories
30 Burpees
30 Pull-Ups
50 KB Swings (55/35#)

Wednesday, September 25

9/25/2013

It's time to place our next order of PROGENEX products. If you'd like to order a specific flavor, or you want to try a new product (pre-workout drink, recovery protein powder, etc) let us know this week and we'll include it in the order so you can save shipping costs.

If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community.

Strength: RDLs

Conditioning:
12-9-6-3 Back Squats with increased weight each round
Two 50' Offset Waiter Walks after each set of Back Squats

Tuesday, September 24

9/24/2013

How are those September goals coming along? Make time to practice; stick with those new habits; and ask us if you need help. Setting and reaching these monthly goals is the only way to achieve those bigger goals on the board. Stay focused!

Strength:
Press

Conditioning:
8 min AMRAP
1 Hang Power Clean
1 Hang Squat Clean
2 Push Jerks / Split Jerks

Monday, September 23

9/23/2013

Please help us send HAPPY BIRTHDAY wishes to the one and only Holland Marie today!

Strength:
Back Squats

Conditioning:
6 Rounds
3 one-arm DB Press
3 one-arm DB High Pulls
5 T2B

Saturday, September 21

9/21/2013

Today is officially the last day of summer, so let's tackle one more "Girls of Summer" WOD before we move into the Fall season.

Come on in and pick either "Barbara" or "Mary"...

"Barbara"
5 rounds for time with a 3:00 rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

"Mary"
20 min AMRAP
5 HSPU
10 Pistols
15 Pull-Ups

Friday, September 20

9/20/2013

Congratulations to everyone on the Lurong Paleo Challenge! These guys and gals are wrapping up their first week and doing great in their challenge WODs. Also, Shannon and Jennifer are competing in "Takes 2 to Tango" on Saturday; a few of you are doing the Warrior Dash October 5; and Ryan is signed up for the "Scary Strong Games" October 19-20. What are YOU doing to improve your health and reach your goals?

Strength: OH Squats

Conditioning:
3 Rounds
20 BB OH Lunge Steps (95/65#)
20 Lateral Burpees

Thursday, September 19

9/19/2013

Please help us welcome our three newest members of the CFH family. These ladies just finished the 101 program, and are ready to join the group classes...and two of them signed up for the Paleo Challenge as well! From left: Erin, Jennifer, and Pam

Strength:
RDLs

Conditioning:
3 Rounds
5 K2E
10 Ring Push-Ups
15 Push Press

Wednesday, September 18

9/18/2013

Help us send good mojo to two of our athletes as they compete in the "Takes 2 to Tango" team competition this weekend. Shannon Glover and Jennifer Perrier are going to ROCK events like "Frantango", tire flips, fireman partner carry, and more! If you can make it, try to swing by CrossFit Talon in Franklin, TN to cheer them on this Saturday.

Strength: Hang Power Cleans

Conditioning: 6 min AMRAP
5 Squat Clean Thrusters
50 Singles
*compare to 9-28-12

Tuesday, September 17

9/17/2013

Please help us send HAPPY BIRTHDAY wishes to Joe Saggio today!

Strength:
Back Squats

Conditioning:
EMOM for 10 minutes
3 Deadlifts
5 Tuck Jumps

*compare to: 6-17-13

Monday, September 16

9/16/2013

We've been working with some new ideas for the programming, and we've seen good results so far...so now it's your turn. There's nothing crazy going on - just a small change to the strength cycle that we think will clear up some questions, help new people acclimate a little faster, and help you self-adjust for those days when you're feeling fantastic and those days when you just don't have that much to give. The entire point is to have fun and consistently make progress...so grab your journal (seriously, you NEED TO KEEP A JOURNAL) and come in ready to work.

NOTE: if you're doing the Paleo Challenge,

You must register TODAY, before midnight.
Stand in front of your mirror at home TODAY and take a "before" picture (for your eyes only unless you decide to share it after the challenge).
Sign up on the whiteboard to get your measurements taken and log that data into your Lurong account before the deadline.
Join our private Facebook group "CFH Lurong Paleo Challenge" so we can use this as a communication tool throughout the challenge.
Keep your eyes peeled for the Paleo Challenge workout details as we figure out dates/times so we can have judges available for everyone.

Strength: Press

Conditioning:
4 Rounds
Run 400m
20 Pull-Ups
Rest 1:1

Saturday, September 14

9/14/2013

Today's workout will be completed in honor of the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11/01.

100 Deadlifts (145/115#)
100 Power Cleans (95/65#)
100 Ground to Overhead (65/45#)
43 Burpees

*As always, scaled options are on the whiteboard.

Friday, September 13

9/13/2013

Wonderful, wonderful, wonderful job with the Turkish Get-Ups yesterday! Whether you were just learning the movement, working through using 10# more than ever before, or balancing a super heavy barbell, you guys all did great!

Strength: Find 1RM Snatch

Conditioning:
5 Rounds, not for time:
4 Broad Jumps (6')
6 Renegade Rows
8 Weighted OH Lunge Steps

Thursday, September 12

9/12/2013

Please help us welcome the newest graduates of our 101 program. From left: Misty, Lindsey, Lyndi, Dave, Frannie, Missy, Pugsley, & Deb.

These guys and gals are the inaugural mid-morning class, and those new class additions to the schedule start Monday. We're adding 8 a.m. classes on Mon, Wed, Fri and 9 a.m. classes on Tues, Thurs. Come join us!

Strength: Find 1RM Turkish Get-Up

Conditioning:
5 min AMRAP
5 Box Jumps (30/24")
10 Ring Push-Ups
15 KB Swings (55/35#)

Wednesday, September 11

9/11/2013

To those who signed on the dotted line to protect and serve our country, be it local or far away from home...we humbly give thanks and appreciation for everything you do.

We will complete a 9/11 memorial WOD this Saturday in remembrance of one of the darkest days in American history. May we never forget the selfless courage of our fire fighters and first responders on this tragic day 12 years ago.

Today: 1RM Deadlift and mobility

Tuesday, September 10

9/10/2013

Awesome job on your 1RM Cleans yesterday! Everyone hit within 3 pounds of their calculated 1RM, and most of you lifted more than you expected to. It's great to see the progression of everyone focusing on form and technique then actually sticking with it and using it when it's most important!

Strength:
Find 1RM Push Press

Conditioning:
"ANNIE"
50-40-30-20-10
Double-Unders
Sit-Ups

Monday, September 9

9/9/2013

The Lurong Living Paleo Challenge starts one week from today. If you want to feel, sleep, and perform better...this challenge is for you. It is eight weeks long and the great team at Lurong will provide articles, tips, an online dashboard, and other tools to help you stay accountable and make long-term habits to improve your health.

Strength: Find 1RM Clean
Conditioning: a little running

Saturday, September 7

9/7/2013

For those of you not in class last night, here's the big surprise...we now have LOCKERS for you! Of course, with your new toys come new rules like 'no smelly stuff'...'no food'...'don't leave your shaker bottles in there'...'these are everyone's to share, so no, you may not customize them'...etc. The cubes are still available for your shoes, journals, etc, but if you'd like to bring a lock and secure your valuables while you're in class, go for it (leave it UNLOCKED when you're not here, though).

Don't forget - after class today, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats.

WOD details:
10-8-6-4-2-4-6-8-10
Push Press (115/75#)
SDHP (115/75#)
T2B
Run 100m after each set

*similar to 12-1-12 and 6-8-12

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