 Image from CrossFit Fenway You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!
For time: (115/75#) 30 OH Squats 30 SDHP 30 Front Squats 30 Press 30 Lateral Hops 30 Floor Press 30 Front Rack Lunges *compare to 11-30-13  Holiday Hours: Closed today. Regular hours tomorrow.
We hope you have an extra day to enjoy with friends and family...and maybe even take the opportunity to introduce them to a little CrossFit action with this at-home workout. 10 Rounds For Time (while keeping perfect form): 10 Walking Lunges/side 10 Pushups 10 Vertical Jumps (jump as high as you can, land, do it again) 10 Burpees Sprint 100m  Holiday Hours: Closed today and tomorrow.
HAPPY THANKSGIVING to you all! We love you guys and are so thankful to have you as part of our extended family. Each of you bring something wonderful...or sweet...or silly...or quirky...to our CrossFit Hermitage community and we wouldn't have it any other way. We are thankful for the opportunity be your coaches, advisers, and friends...and to 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. We hope your day is full of rest, recovery, happiness, and wonderful memories.  Holiday Schedule Reminder: Closed Thursday & Friday
Please help us send HAPPY BIRTHDAY wishes to LJ Stone today! Today's Workout: 20:00 AMRAP 50 Wall Ball (20/14#) 40 KB Swings (55/35#) 30 Burpees 20 Pull-Ups 100 Singles *As always, scaling options are on the whiteboard.
 Holiday Schedule Reminder: Closed Thursday & Friday
Please help us send HAPPY BIRTHDAY wishes to Maricel Martinez today! Strength: Pause Front Squats Conditioning: EMOM 6:00 1 - 8 Left-leg KB Step-Ups 2 - 8 Right-leg KB Step-Ups THEN 3 Rounds: :60 Max chin-up hold (then max WB in remaining time) Rest 2:00 between rounds  Please help us welcome our newest 101 graduates! From left: Brent, Tammy, Jared, Carla, and Zach.
Today's Workout: 7 Rounds (3:00 work / 1:00 rest) Run 200m 5 Pull-ups 10 Push-ups 15 Squats 20 Sit-ups AMRAP Power Cleans (135/95#) in remaining 3:00
 For those of you unfamiliar with the "Burn the Boats" phrase on the back of our shirts, here's the deal...legend has it that the commanders of the ancient Greek warriors 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!
Here's a great video explanation. Strength: Snatch Conditioning: "Isabel Gets Personal" 30 Snatches for time (60%)  A few CFH athletes have already signed up for the Jingle Bell 5k Run/Walk on Saturday, December 6. Who else plans to join the fun? Be sure to sign up soon: http://jbrfranklin.kintera.org
Strength: 1RM (or 3RM) Deadlift THEN specific mobility work - details on the whiteboard
 Time for another partner workout! Show up ready to work, pair up with a buddy, and tackle this Hero WOD together.
Note: you have the option to do this one solo if you choose. "Jack" 20:00 AMRAP 10 Push Press (115/75#) 10 KB Swings (55/35#) 10 Box Jumps (24/20") *Compare to 5-26-14 *Partner work/rest details are on the whiteboard.  Kudos to these guys for running the Mayor's 5K last weekend...and for hitting some personal records along the way!
Strength: Deadlift Conditioning: EMOM Circuit 15 1 - 10 Front Squats 2 - 20 Sit-Ups 3 - 30 Double Unders  She's done it again! Michelle completed her first half marathon last month...and tackled her SECOND one this past weekend. Way to go, girl!
Strength: Clean & Jerk Conditioning: 5 Rounds 5 Power Cleans (60%) 10 T2B 15 Push-Ups *compare to 3-7-14  Congrats to Erica Gamble, Leigh Ann Pepin, and Coach Tommy on a great competition last weekend! The ladies tied for 7th and Tommy placed 4th overall. They all did fantastic on their events and we're proud to call them CFH athletes!
Strength: Front Squats Conditioning: EMOM 5 10 Press/PP (60-70%) THEN EMOM Circuit 12 1 - 8 Tempo Ring Rows 2 - 5 Right-Leg Pistols 3 - 5 Left-Leg Pistols  "The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them."
For more information about the organization, or the three brothers now known as the "Three Wise Men": www.threewisementribute.org. “Jeremy” 4:00 AMRAP 5 Hang Squat Snatch (185/125#) 10 Burpees Over the Barbell THEN REST 2:00 THEN “Ben” 4:00 AMRAP 10 Power Cleans (185/125#) 20 Pull-Ups THEN Rest 2:00 THEN “Beau” 4:00 AMRAP 15 Box Jump-Overs (24”/20”) 30 Wall Ball Shots (20/14#)  Yesterday was Maritza Garcia-Williams' birthday - please help us send big HAPPY BIRTHDAY wishes her way.
Strength: Snatch Conditioning: 3 sets, NFT 10 DB Thrusters 5 Candlesticks to Tuck Jump 3 Wall Walks 1:00 Plank Hold  Belated congrats to Michelle Ollis for tackling (and crushing) her very first half marathon last month!
Strength: Clean & Jerk Conditioning: EMOM Circuit with C2B Pullups, Reverse KB Lunges, and Jumping Jacks  Big congrats to Maritza and Barbara for totally rocking their recent Ragnar Race! They literally ran with a group of friends relay-style from Chattanooga to Nashville a few weeks ago...and Barbara was awarded an extra medal for tackling the surprise of 1,683 ft elevation on one of her runs. WHEW!
Strength: Floor Press Conditioning: 10-9-8-7-6-5-4-3-2-1 Front Squats (115/75#) Push-Ups |
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.
Archives
January 2018
Categories
All
|
RSS Feed