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
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
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 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 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 "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." 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 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!
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")
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 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")
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 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 Strength:
Front Squat (3-3-3+) Conditioning: 4 Rounds 7 Squat Cleans (60% of 1RM) 10 Bar-Facing Burpees Run 200m 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 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
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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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