CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, October 30

10/31/2012

More class times coming soon! Yep, that's right...we will offer a 6 a.m. class on Mondays, Wednesdays, and Fridays beginning next week (11/5). Be sure to sign up on the whiteboard and let us know which class you plan to attend. Please also adjust your schedules to note that all Saturday classes have moved back to their original 10 a.m. time slot until spring when it starts to warm up a bit earlier in the day.
Don't forget about tomorrow night's costume WOD. Get creative and have fun with it!

Strength:
Press (5-5-5)

Conditioning:
12 min AMRAP
5 Push Press (60% of 1RM)
10 Push-Ups
15 Double-Unders

Monday, October 29

10/29/2012

THANK YOU to each of you who contributed to our "Barbells for Boobs" fundraiser, brought friends and family to the event, and suffered through TWO back-to-back CrossFit benchmark workouts to show your support (don't forget to compare your Helen time to 8/28/12). Take a peek at the photos HERE. Together, we raised almost $1,700 for this very worthy cause...and we couldn't be more proud of our CFH family. We are truly blessed to have such generous people in our lives.

Don't forget: costume WOD on Wednesday night. Burpee penalty applies, so get creative and be sure you can workout in your chosen attire.

Today starts a de-load week so we're going to take a step back and really focus on form and skill over the next five days.

Strength:
Turkish Get-Ups

Conditioning (in any order):
Row 1k for time
5x5 TALL Box Jumps NFT

Saturday, October 27

10/28/2012

TODAY IS THE DAY! Are you ready for the "Barbells for Boobs" fundraiser event?!? We are! Rain or shine, we'll be at the box ready to go, so make your online donation before coming to workout (or bring cash with you). Put on all the pink workout gear you own, and come ready to sweat. We'll start warm-ups at 9 a.m. and run heats depending on the number of participants. See you soon!

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

Immediately followed by "Grace"
30 Clean & Jerks for time (135/95#)

Friday, October 26

10/27/2012

Your homework for tonight:

Click HERE to make an online donation before tomorrow's "Barbells for Boobs" event. EVERYONE must donate something to participate in the workout (we recommend $20, but every penny helps so please do what you can). Please note we can only take cash at the event if you wait until then.
Get your crazy pink WOD outfit together (men too) and have fun with it. We're talking shirt, shorts, socks, ribbons, sunglasses, headbands, and anything else you can think of to enjoy the day and support the cause.
Drag your friends and family along to cheer for you and/or join in the workout with you (non-CrossFitters are welcome).
Set your alarm and arrive on time tomorrow morning. We'll start at 9 a.m. and run heats depending on the number of event participants.

Strength:
Snatch (5-3-1+)

Conditioning:
4 Rounds NFT
4 six-foot broad jumps
4 Man Makers

Thursday, October 25

10/26/2012

Grab your pink workout gear (guys too), make a donation, bring a friend, and get ready to workout for a great cause this Saturday. Be there at 9 a.m. for "Barbells for Boobs"! Event details HERE.

Also, our next t-shirt run is almost ready. We have sample shirts (style and size...ignore the color options) at the box for you to try. Be sure to check them out and mark your preference on the board.

Strength:
Clean 5-3-1+

Conditioning:
21-15-9
Pull-Ups
MB Cleans (20/14#)

Wednesday, October 24

10/24/2012

This Saturday, October 27 is our inaugural Barbells for Boobs fundraiser event. Make a donation online before the event or in person (cash only) at the event; bring a friend (non-crossfitters are welcome); add a bunch of pink to your wardrobe for the day; and join us in support of this non-profit breast cancer organization. SAVE A PAIR. SAVE A LIFE.

Kick it up a notch and click HERE to create your own page as part of the CrossFit Hermitage fundraising team. Share that link with friends and family, and earn a "Support Team Shirt" provided by Reebok when you reach $80.

Strength:
Push Jerk (5-3-1+)
*You may split jerk ONLY if you've been given the go-ahead by one of the coaches. Do not make this your first attempt at that move.

Conditioning:
Beep Test
*compare to 8/20/12 & 7/23/12

Tuesday, October 23

10/24/2012

Congratulations to Manda Patrick for getting her first handstand last night!

Don't forget - Barbells for Boobs fundraiser event is this Saturday, 10/27 at 9 a.m. Everyone is welcome, but must make a donation to participate (and it's highly encouraged to wear pink). Details HERE.

Strength:
Front Squats (5-3-1+)

Conditioning:
20-15-10-5
Front Squats (60% of your new 1RM)
T2B
Dips

Monday, October 22

10/22/2012

What better way to kick off the week than with a birthday celebration WOD?!? HAPPY BIRTHDAY TRESSA BUSCHERT!

We're going into a max-effort week, so stay true to your percentages, focus on your technique, lift what you can, and re-calculate those max numbers after your lift. Don't forget to spread the word about this weekend's Barbells for Boobs event. Details HERE.

Strength:
Deadlift (5-3-1+)

Conditioning:
5 Rounds
7 KB Swings (55/35#)
7 Burpee Box Jumps (20")

Saturday, October 20

10/20/2012

Three cheers for all the athletes competing in this weekend's Scary Strong Games! After you finish today's Met-Con, come on out to CrossFit Music City to cheer on your CFH family.

Don't forget - Barbells for Boobs event next Saturday. All are welcome! Details HERE.

20 min AMRAP
8 Plyo Push-Ups
8 C2B Pull-Ups
8 Push Press (115/75#)
8 KB Swings (55/35#)

Friday, October 19

10/19/2012

It's time to congratulate another group of 101 graduates! Please give these guys and gals a warm CrossFit Hermitage welcome and help them learn the ropes as they enter the group classes. From left to right: Teresa, John, Karen, Joe (front), Matt, Brad, and Rob [not pictured: Jay and DeAnn].

Strength:
Front Squats (3-3-3+)

Conditioning:
4 Rounds
10 Box Jumps (24/20")
10 T2B
*Compare to 7-11-12

Mobility work post WOD, too!

Thursday, October 18

10/18/2012

If you are competing this weekend, DO NOT come in tonight. We love ya, but you must get your rest! We'll have a short Met-Con tomorrow night, followed by lots of mobility work for everyone (competitors will only do the mobility work). We WILL have regular class Saturday morning, so come on in then head over to CF Music City to cheer for your CFH family.

Strength:
Deadlift (3-3-3+)

Conditioning:
10 min AMRAP
30 Jumping Lunges
20 Push-Ups
10 V-Ups

Wednesday, October 17

10/18/2012

Don't forget - the Scary Strong Games competition is this weekend. After Saturday's class, head over to CrossFit Music City to cheer for your fellow CrossFit Hermitage athletes (Sunday too)! Whether you're competing or not, be sure to show up for class Friday night. After a short-and-sweet Met-Con, we're going to spend some time working on mobility.

Strength:
Hang Power Clean + Hang Squat Clean (3-3-3+)

Conditioning:
5 Rounds
Run 200m
7 Hang Squat Snatch (95/65#)
Rest :60

Tuesday, October 16

10/16/2012

Re-post: to support breast cancer awareness and raise funds for those in need, CrossFit Hermitage will hold its inaugural Barbells for Boobs fundraiser event on Saturday, October 27 with "Helen Meets Grace" - two CrossFit benchmark workouts back to back. Mark your calendars and invite your family & friends (non-crossfitters are welcome) to join you!

Barbells for Boobs is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. This is not only a necessity, but really does save lives. SAVE A PAIR. SAVE A LIFE.

Click HERE to show your support with an online donation.
Click HERE to create your own page as part of the CrossFit Hermitage fundraising team, share that link with friends and family, and earn a "Support Team Shirt" provided by Reebok when you reach $80.

Strength:
Hang Power Snatch (3-3-3+)

Conditioning:
10-9-8-7-6-5-4-3-2-1 Heavy KB Swings
Sprint 40 yards after each set of KB swings

Monday, October 15

10/15/2012

NOTE for athletes competing in this weekend's Scary Strong Games: we can step aside and work on a few things during the 7 p.m. class (not the 6 p.m. class) tonight. Please plan accordingly.

CONGRATULATIONS to everyone who just completed the Paleo Challenge! Each and every one of you lost pounds, inches, and body fat...and improved your times on the Met-Con. More important though - you're now on your way to a much healthier lifestyle. Because of you guys, our CFH community is now missing almost 50 pounds, more than 30 inches, and almost 6% body fat! WE ARE PROUD OF ALL OF YOU!

The two athletes who experienced the biggest overall changes, and get the title of our Fall 2012 Paleo Challenge winners are Cathy Del Rio and TJ Cundiff! Together, they lost more than 15 pounds, 12 inches, and almost 3% body fat...and they get more than $350 in prize money. WOW!

Now it's up to each of you to stay on track. Set your own specific goals, and determine when you need to be strict and when you can have a planned cheat meal. Keep your food logs, compare your nutrition to your performance in the gym, and ask us when you have questions. You can do this - just stay focused on your goals!

Strength:
Press Cluster [1 press + 1 push press + 1 push jerk]
(3-3-3+)

Conditioning:
4 Rounds (rest :60 between rounds)
3 min AMRAP
3 Power Cleans (95/65#)
6 Front Squats (95/65#)
9 Push-Ups

Saturday, October 13

10/13/2012

It's time for a little team fun - attack this chipper as a group of two or three. Remember, we suffer together and we succeed together.

As a team of two or three, complete the following for time:
100 Lunges
50 Burpees
30 T2B
20 Box Jumps (24/20")
30 T2B
50 Burpees
100 Lunges

Friday, October 12

10/13/2012

Don't forget: we need to finish all Paleo Challenge weigh-outs after class tonight or tomorrow morning. Bring your food log, and come ready to do the Paleo Challenge WOD.

Also, tomorrow is a partner Met-Con. Grab a buddy or two and get ready to tackle it together.

Start making plans now for 10/27: Barbells for Boobs! Donate online; create your page as part of the CFH fundraising team; and invite your family & friends to donate and even join in the workout with us (non-crossfitters are welcome). All good fun for a great cause!

Strength:
Overhead Squats (5-5-5+)

Conditioning:
Buy-in: 3-minute cumulative squat hold
THEN
21-15-9
Push Press (115/75#)
Pull-Ups

Thursday, October 11

10/12/2012

We made some super-simple and truly delicious butternut squash soup last night. You guys must try it!

Dice up a little butternut squash, celery, onion, a few carrots, and mince a few garlic cloves.
Drizzle some oil (we used avocado oil) in a pan and sautee everything for about 5 minutes.
Add about 6 cups of chicken broth or vegetable broth, sprinkle in some thyme, sage, salt, and pepper and let it simmer for about 30 minutes.
Once we dished out the soup, we tossed in a little leftover pulled chicken. DELISH!

Strength:
Snatch-Grip Push Press (5-5-5+)

Conditioning:
Tabata Squats
Rest 1 min
Tabata Push-Ups
Rest 1 min
Tabata Sit-Ups

*Compare to 7-30-12

Wednesday, October 10

10/11/2012

To support breast cancer awareness and raise funds for those in need, CrossFit Hermitage will hold its inaugural Barbells for Boobs fundraiser event on Saturday, October 27 with "Helen Meets Grace" - two CrossFit benchmark workouts back to back.

Barbells for Boobs is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. This is not only a necessity, but really does save lives. SAVE A PAIR. SAVE A LIFE.

Click HERE to show your support with an online donation.
Click HERE to create your own page as part of the CrossFit Hermitage fundraising team, share that link with friends and family, and earn a "Support Team Shirt" provided by Reebok when you reach $80.

Strength:
Back Squat (5-5-5+)

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

Tuesday, October 9

10/10/2012

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

Conditioning:
10 Rounds
Tire Jumps
Sprint 25 yards
*after you complete the Met-Con, spend some time working on a skill.

Lots of good things happening in October; mark your calendars and plan appropriately!
October 9-13: Paleo Challenge weigh-outs (see details below).
October 13: Team WOD (2 or 3 people - you choose).
October 15: Paleo Challenge winner will be announced!
October 20-21: Scary Strong Games. If you're not competing, head out and cheer on your fellow CrossFit Hermitage athletes.
October 27: Barbells for Boobs fundraiser (more info coming tomorrow on this one).
October 31: Costume WOD. Be creative and dress it up...scary, silly, strange, spooky - we don't care. Just be silly and have fun with it (but you should probably be able to move and breathe well to get through your workout)!

Congrats to our Paleo Challenge peeps who get to wrap up their 30-day challenge this week! The dates/times listed below are the only times we can conduct your weigh-out. You MUST have at LEAST 30 full days of Paleo eating before you can weigh out. Please bring your food log with you.
*Tonight or Thursday after the 7 p.m. class (not the 6 p.m. class)
*Wednesday or Friday after the 6 p.m. class
*Saturday after 9 a.m. class
All weigh-outs must be complete no later than Saturday. We will announce winners on Monday, October 15.

Monday, October 8

10/8/2012

Let there be light! As it starts to get dark earlier in the evening (boo), you should notice the addition of two new street lights out back. Now we just need to keep the weather warm enough to enjoy running during the Met-Cons a little longer.

Strength:
Pause Front Squats (5-5-5+)

Conditioning:
3 Rounds
7 Front Squats (115/75#)
14 KB Swings (55/35#)
21 Double-Unders

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