CrossFit Training for Hermitage, Donelson, and Nashville, TN

Friday, November 30

11/30/2012

Let's wrap up our de-load week by keeping great form on all these cleans today. Be sure to focus on technique throughout the lift AND the Met-Con. Get ready to test your 1RM for your back squat Monday night, too (translation: eat clean and get plenty of rest over the weekend)!

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

Conditioning:
4 Rounds
10 Power Cleans (115/75#)
20 Barbell Step-Ups (24/20")
30 Double-Unders

Thursday, November 29

11/29/2012

Apparently, we already have a few conflicts with 12/15...so how about a celebratory Sunday Brunch on 12/16 instead? (Time TBD). Let's put that on the calendar and plan to share some breakfast AND lunch recipes with each other!

Strength:
Snatch-Grip Deadlift (5-5-5)

Conditioning:
5 Rounds
12 Push Press (70% of Snatch 1RM)
Run 200m
8 Squat Snatch

Check out this great video from Paul Schneider. "This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It's a race against the clock that we all must face, and a reminder to breathe, because you can."

Wednesday, November 28

11/28/2012

One week from today is the official CrossFit Hermitage one-year anniversary. Please mark your calendars for Saturday afternoon, December 15 to help us celebrate and spread some Christmas cheer. We'll have a great WOD during the regular 9 a.m. class then we would love to welcome everyone back around 5 p.m. for a little Paleo pot-luck social. More details to come - we just want to get this on everyone's calendar and get those wheels turning for food ideas.

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

Conditioning:
10 Rounds
:30 HS Hold
:30 Rest
:30 Squat Hold
:30 Rest

Tuesday, November 27

11/27/2012

Thank you, thank you, and thank you again. These guys received the care packages yesterday and they're all smiles! They send their gratitude to each of you for the thoughtfulness. Of course, we are personally grateful to have such a caring group of people in our CrossFit Hermitage family. You guys are AWESOME!

Strength:
Back Squats (5-5-5)

Conditioning:
6 min AMRAP (55/35#)
10 KB Swings
10 Goblet Squats
10 KB Push Press
10 KB SDHP

Rest 2:00, then repeat the 6:00 AMRAP

Monday, November 26

11/26/2012

It's time for another max-effort lift! Come in prepared to hit a new 1RM for your Press...then we'll ratchet things down a notch and de-load the rest of the week.

Strength:
1RM Press

Conditioning:
Complete the following for time
30 Box Jumps (24/20")
30 K2E
30 Wall Ball (20/14#)
30 MB Cleans

Saturday, November 24

11/24/2012

"Joe"
10 Rounds
10 Thrusters (95/65#)
10 Bar-facing Burpees
10 Pull-Ups
57 Double-Unders

Joe Lengel was the owner and lead trainer at CrossFit Toledo in Ohio. He was a 57-year-old Master's-level CrossFit athlete who finished 6th at the Games in 2011 and 8th at the Games in 2012. On Monday, November 19, tragedy struck as he was gunned down while opening his gym for morning classes; he did not survive. Police suspect it was an attempted robbery, but don't have anyone in custody yet.

As a small gesture of our respect, we will unite in solidarity with other CrossFit boxes across the nation today to honor Joe and his family with this workout created by his sons, Aaron and Matt.

"My dad loved thrusters,” Aaron said. “We were thinking about putting overhead squats in the workout because he hated those; we went with Burpees instead. He did not like those either. He loved pull-ups.” Fifty-seven was the number chosen for the double-unders, because that was how old Joe was when he died. “Double-unders were the movement that kept (Joe) out of the 2010 Crossfit games,” Aaron said. “This is just a testament to who he was, and the legacy that he leaves."

Friday, November 23

11/24/2012

It's time to get back to work! We only have a 9 a.m. class today, so set those alarm clocks, snap out of that turkey coma, and come in ready to work.

"Black Friday"
Run 2 large laps (both buildings)
50 Wall Ball (20/14#)
40 Box Jumps (24/20")
30 Push-Ups
20 Pull-Ups
10 V-Ups
Run 2 large laps

Thursday, November 22

11/22/2012

We are closed today to celebrate the holidays and spend time with loved ones. HAPPY THANKSGIVING TO YOU ALL!
We are so thankful to have each and every one of you as part of our CrossFit Hermitage family. We are blessed with the opportunity to coach you guys and see all your hard work pay off as you master certain skills, decrease body fat, increase your strength, hit those PRs, and try things you never thought possible. True joy!

Wednesday, November 21

11/21/2012

CONGRATS to Charlotte for getting her first official handstand last night - what a way to start the holidays!

Strength:
Dip Squat (3-3-3)
Push Jerk / Split Jerk (5-3-1+)

Conditioning:
2 Rounds
6 Power Cleans (115/75#)
6 HSPU
2 Rounds
6 Power Cleans
12 Ring Dips
2 Rounds
6 Power Cleans
24 HR Push-Ups

Tuesday, November 20

11/21/2012

WOW - what a Monday! We saw a ton of PRs in the 6 a.m., the 6 p.m., and the 7 p.m. classes yesterday...and even welcomed a few newbies to the 400# club. Congratulations to everyone - you've been working hard and it's paying off! Don't stop now. The lifts this week are all max effort (5-3-1+), and we'll shoot for another true 1RM for your Press next Monday.

Strength: Pause Back Squats (5-3-1+)

Conditioning:
21-15-9
Deadlift (50% of your new 1RM)
Box Jumps (30/24")

Monday, November 19

11/19/2012

T-shirt details
Next Level Tri-blend - $20 each
Gray (men's & women's cuts)
Green (men's & women's cuts)
Green burnout (women's only)
Black (unisex long-sleeve only)

Strength: 1RM Deadlift

Conditioning:
Tabata Push-Ups
Tabata Sit-Ups
Tabata Singles

From now through 12/29, we're going to test your 1RM at a different lift every Monday. We will skip 12/24 and test three different lifts on Saturday, 12/29.

More exciting news - the new t-shirts are ready! We went with a simple logo on the front and the powerful "Burn the Boats" phrase on the back. Legend has it that when Cortes landed in Mexico in the 1500s, he ordered his men to burn their own ships to remove the possibility of doing anything other than going forward into the unknown. The phrase is also attributed to the commanders of the ancient Greek warriors who would command “burn the boats” to eliminate any notion of retreat as they landed on enemy shores. Remove the obstacles and excuses in your life. Commitment takes courage, but amazing things happen when you decide there is no turning back.

Saturday, November 17

11/17/2012

CONGRATULATIONS to our newest graduates of the CrossFit Hermitage 101 program! Please extend a warm welcome to these guys as they move into the group classes next week. Pictured from left to right: Zack, Erica, Neal, Homer, and Cody (not pictured: Josh).

Be sure to join us tonight (8 p.m. at Opry Mills Dave & Busters) as we bid a fond farewell to our good friend and very first official member of CrossFit Hermitage - Amanda Williams. To wish her luck in her new adventures, let's all tackle "Lucky Number 7" today.

Lucky Number 7
7 Rounds for Time:
7 HSPU
7 Thrusters (95/65#)
7 K2E
7 Power Cleans (95/65#)
7 Burpees
7 KB Swings (55/35#)
7 Pull-Ups

Friday, November 16

11/16/2012

Calendar items to note:
Saturday, 11/17 - meet us at the Opry Mills Dave & Busters around 8 p.m. for Amanda's farewell shindig.
Monday, 11/19 starts the once-a-week true 1RM lifts. Get ready!
Thursday, 11/22 - Closed for Thanksgiving.
Friday, 11/23 - 9 a.m. class only.

Strength:
Snatch (3-3-3+)

Conditioning:
8 min AMRAP
15 T2B
15 Push-Ups
15 Box Jumps (24/20")

Thursday, November 15

11/15/2012

We send a HUGE THANKS to each of you! You are such a generous, caring group and once again have gone above and beyond. All the goodies you guys brought in are now packaged up and ready to ship tomorrow. My brother and his platoon will LOVE getting these packages...THANK YOU, THANK YOU, THANK YOU!

Strength:
Cleans (3-3-3+)

Conditioning:
Buy-in with a 1K row
THEN
4 Rounds
10 Russian Sit-Ups (25/15#)
10 DB Cleans

Wednesday, November 14

11/14/2012

Eat for performance, eat for performance, eat for performance. If you haven't already cleaned up your nutrition, now is the time. Feed your body the right fuel, work hard at the box, and you'll see the results you want. Remember: starting Monday, we're going to test a different 1RM each week until the end of the year...which will lead up to a pretty big test on Saturday 12/29. Prepare now!

Strength:
Deadlift 3-3-3+

Conditioning:
21-15-9
(55/35#)
KB Swings
KB Push Press
Double-Unders

Tuesday, November 13

11/13/2012

Cool stuff: the very first picture of our very first official member - Amanda Williams - in her very first CrossFit Hermitage workout.
Not cool: she's leaving us and moving all the way to CA this weekend. Please mark your calendars and join us at Opry Mills Dave & Busters around 8 p.m. this Saturday, November 17 to help us say goodbye. We hate to see her go, but expect to have one heck of a fun time sending her off!

Strength:
Press Cluster (3-3-3+)

Conditioning:
10 min AMRAP (115/75#)
5 Thrusters
7 Hang Power Cleans
10 SDHP

Monday, November 12

11/12/2012

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

Conditioning:
4 Rounds
7 Squat Cleans (60% of 1RM)
10 Bar-Facing Burpees
Run 200m

Saturday, November 10

11/10/2012

Veteran's Day is tomorrow, and we humbly give thanks to all the brave men and women who are currently serving or have ever served our country, in wartime or peacetime. We recognize these heroes with honor, and appreciate all the sacrifices made for this great nation.

Today is the day for us to fight through our own small battle...a CrossFit version of the ever-popular "300" workout. Remember King Leonidas and his army of 300 men? Your turn!

"300"
25 Pull-Ups
50 Deadlifts (40% of 1RM)
50 Push-Ups
50 Box Jumps (24/20")
50 Russian Twists
50 One-arm DB Snatch
25 Pull-Ups

Friday, November 9

11/9/2012

She's talked about it for a while....we've ignored it and acted like it wasn't going to happen...but now we finally have to admit that it's true. Our good friend and first official member of CrossFit Hermitage, Amanda Williams, is leaving us in about a week. Apparently, she'd rather go live with her husband in CA. Go figure. Please mark your calendars and help us say goodbye - Saturday, November 17 around 8 p.m. or so - location TBA.

Strength:
Power Clean 5-5-5+

Conditioning:
5 Rounds (55/35#)
5 KB Windmills
10 Goblet Squats
15 KB Swings

Thursday, November 8

11/8/2012

We LOVE this video from CrossFit Chicago. Take time to watch it...and "don't be that guy"!

Strength:
1 1/4 Back Squats (5-5-5+)

Conditioning:
Running Clock Snatch at 65% of your 1RM
(Running Clock = perform 1 rep of the movement on minute 1; 2 reps on minute 2; 3 reps on minute 3; etc)

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