CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, December 29

12/29/2012

HAPPY BIRTHDAY to Jennifer Smith (12/30) and David Forbes (12/31) - let's celebrate by lifting some heavy weights, shall we? We're going to tackle the Burgener Total today (Coach B pictured here) - it's what you've been training for these past six weeks, so come prepared to work hard and give everything you've got.

Find your 1RM for the Snatch
Find your 1RM for the Clean & Jerk
Find your 1RM for the Front Squat
Rules, movement standards, etc are listed on the whiteboard.

Don't forget - WE'RE CLOSED MONDAY & TUESDAY FOR NEW YEAR'S. Work your tails off today, then get some well-deserved rest, and we'll start the year off right with a little switch-up in the programming.

Friday, December 28

12/28/2012

Reminders:
We are going for a new 1RM for the Snatch, Clean & Jerk, AND the Front Squat tomorrow morning. Come in prepared to work hard and probably stay a little later than usual.
We are CLOSED Monday and Tuesday for New Year's. Take that time to rest and recover from the max lifts on Saturday, then we're back on track Wednesday, January 2.

If you're coming in tomorrow, we will simply review the lifts tonight and work on mobility. If you're NOT coming in tomorrow, you'll work on the Snatch lift and follow the strength and conditioning below.

Strength: Snatch (5-5-5)

Conditioning: Running Clock Snatch (70% of 1RM and 15:00 cap)

Thursday, December 27

12/27/2012

Theeeee wheels on the bus go round and round, round and round, round and round...the wheels on the bus go round and round, all through the town...

Strength:
Back Squats (5-5-5)

Conditioning:
3 Rounds
10 Weighted Squats
10 Russian Sit-Ups
10 Weighted Box Step-Ups
Men use 35# plate or DB; women use 20# DB.
Everyone should complete all movements in all 3 rounds without setting the weight down.

Wednesday, December 26

12/26/2012

Ok, gang. It's time to put down the forks, throw away the sweets, and get back to work! We only have a few days to get back on track before we tackle the Bergener Total on Saturday. As you re-enter the world of clean eating, take a peek at these food marketing tactics. Remember, if it has an ingredient label, it's usually not "clean eating."

Strength:
Snatch-grip Push Press (5-5-5)

Conditioning:
Up the Ladder for 8 minutes
Power Clean (115/75#)
Front Squat
Push Jerk

"Up the Ladder" means you will perform each movement once, then start over and perform each movement twice, then start over and perform each movement three times, etc until the time cap (i.e., 1 power clean, 1 front squat, 1 push jerk, 2 power cleans, 2 front squats, 2 push jerks, 3 power cleans, 3 front squats, 3 push jerks, etc).

Tuesday, December 25

12/25/2012

Friday, December 21

12/21/2012

SCHEDULE REMINDER:

6 a.m. class only today
Closed Saturday
Closed Christmas Eve & Christmas Day
Reopen Wednesday, 12/26 at 6 a.m. with regular class hours

Take time to rest, recover, and spend quality time with your friends and family. Don't overdo it on the food - you need to be ready for next Saturday's Bergener Total!

Strength:
Thrusters (5-3-1+)

Conditioning:
8 min AMRAP
5 Burpee Wall Balls (20/14#)
7 T2B
9 Jumping Lunges

Thursday, December 20

12/20/2012

Please take note of our holiday hours and plan accordingly. We encourage you to use this opportunity to get some well-deserved rest and spend some quality time with your families. We need you to come back ready to rock and roll...'cause we're doing the Bergener Total on Saturday, 12/29 (finding your 1RM for Snatch, Clean & Jerk, AND Front Squat).

Friday, 12/21 - 6 a.m. class only
Closed Saturday, Monday, and Tuesday
Re-open Wed, 12/26 with normal class hours (6 a.m. and 6 p.m.)

Strength:
Deadlift (5-3-1+)

Conditioning:
EMOM for 10 minutes
3 Deadlifts (70-80% of your new 1RM)
5 Tuck Jumps

Wednesday, December 19

12/20/2012

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

Conditioning:
12 min AMRAP
7 Power Cleans (115/75#)
10 Push Jerks
15 Sit-Ups

Tuesday, December 18

12/18/2012

Please help us dole out a few "Happy Birthday" wishes to some lovely CFH ladies. Leigh Ann Pepin & Shannon Hargis share today as their special day, and Charlotte Sneed's big day is this coming Saturday, 12/22. Let's swing some KBs for one gal, do a few push-ups and T2B for another, and a few squat jumps and pull-ups for the other. Yep - it's a triple play at the box tonight!

Strength:
Snatch pull + Power snatch (5-3-1+)

Conditioning:
2 min max-effort KB swings
Rest :60
4 min AMRAP of 15 HR Push-Ups & 10 T2B
Rest :60
4 min AMRAP of 15 Squat Jumps & 10 Pull-Ups
Rest :60
2 min max-effort KB swings

Monday, December 17

12/17/2012

WOW - what a great gathering we had for brunch yesterday. It was so nice to visit with you and your families and feel the Christmas cheer. Thank you all for bringing those yummy dishes. We also want to say congratulations to our latest group of 101 graduates! Be sure to give a big CFH welcome to this gang as they enter the group classes. From the left: David, Austin, Chad, Jonathan, and Holland. Lee Jayne (LJ) is in the back and Heidi is in the front.

Strength:
1RM Push Press

Conditioning:
6 Rounds
8 Box Jumps (24/20")
16 OH Lunges (45/25# plate)
24 Sit-Ups

Saturday, December 15

12/15/2012

Sunday brunch at the box - 11 a.m. tomorrow - BYOchair. In the meantime, let's tackle the 12 Days of Christmas workout and really get into the spirit of the season!

This workout will be done in the order of the song "12 Days of Christmas."
On the first day...1 DL
On the second day...2 HSPU + 1 DL
On the third day...3 Ring dips + 2 HSPU + 1 DL
Etc...

12 Days of Christmas:
1 - Deadlift (225/135#)
2 - HSPU
3 - Ring dips
4 - Pull Ups
5 - Push Ups
6 - Box Jumps (24/20")
7 - Wall Ball (20/14#)
8 - KB Swings (55/35#)
9 - Sit Ups
10 - Air Squats
11 - Weighted Lunges (25/15#)
12 - Burpees

Friday, December 14

12/14/2012

Don't forget - Sunday brunch at the box - 11 a.m. BYOChair. All are welcome!

Strength: Power Snatch + 3 Overhead Squats (3-3-3+)

Conditioning: (Rest :60 between rounds)
5 Rounds
20 KB Swings (55/35#)
10 Squat Clean Thrusters (95/65#)
10 Burpees

Thursday, December 13

12/13/2012

Be sure to join us this Sunday at 11 a.m. for brunch at the box. We have lots of reasons to celebrate...the CFH one-year anniversary, the blessings of the Christmas season, and a number of December birthdays. If you signed up to bring a dish - thank you! We look forward to tasting all the yummy Paleo goodies, so don't forget to bring copies of your delicious recipes along with your dish. To be sure we have enough seating, please BYOchair.

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

Conditioning:
50-35-20
Wall Ball (20/14#)
Pull-Ups

Wednesday, December 12

12/12/2012

The menu for Sunday's brunch is shaping up to be quite yummy. Please remember to bring copies of your recipes for anyone interested in trying your dish at home. At the very least, please bring an index card to note any non-Paleo items so people can decide if it's worth the taste test. Be sure to think about people's allergies and note if something contains specific nuts, gluten, dairy, etc.

Strength:
Press (3-3-3+)

Conditioning:
12 min AMRAP
10 Push Press (115/75#)
200 Singles

Tuesday, December 11

12/11/2012

HAPPY BIRTHDAY to Bob Noone (Fun Bobby)! He spent a few days celebrating over the weekend, so let's hope he makes it back to the box tonight raring to go.

Strength: Deadlift (3-3-3+)

Conditioning: 10 Rounds
2 Power Cleans + 1 Push Jerk (115/75#)
5 T2B

Monday, December 10

12/10/2012

We've said it a million times before - skip the processed foods and eat clean. Be sure you get protein (actual animal meat/eggs), carbs (veggies), and fat (nuts/seeds/oils) at every meal. Eat enough food to give you energy, but not too much to store body fat. Eat for performance...eat for performance...eat for performance.

Strength: 1RM Overhead Squat

Conditioning: 5 Rounds (55/35#)
10 KB Swings
10 KB Push Press
10 Pull-Ups
10 Box Jumps (24/20")

Saturday, December 8

12/8/2012

Think about those yummy Paleo recipes you guys post and share online...then sign up to bring that specialty dish for Sunday brunch on 12/16. It would be great if you could print and bring a few copies of the recipe as well so we can swap and learn from each other.

"The Bear"
5 Rounds (95/65#)
7 "Bears"
10 Sit-ups
*compare to 6/2/12

1 Bear =
Power Clean
Front Squat
Push Press
Back Squat
Push Presss

Friday, December 7

12/7/2012

Don't forget to mark your calendars for the 1-year anniversary celebration brunch on Sunday, 12/16; we'll kick things off around 11 a.m. The food sign-up sheet is now available, so be sure to put your specialty on the list!

Strength:
RDL at 85% of your Clean (5-5-5)

Conditioning:
EMOM for 12 minutes
3 Touch-and-Go Power Cleans (70%)

Thursday, December 6

12/6/2012

Yesterday we posted a few before & after pictures of the box...so today let's take a look back at the people who made it possible...YOU! Even though we're missing a few people in the photos below, we want to (again) thank each of you for being part of our CrossFit Hermitage family. Look at how much some of you have changed in such a short amount of time - beautiful people!

Strength:
3x3 Dip Squats (120% of Jerk)
Push Press behind neck (5-5-5+)

Conditioning:
3 Rounds
:40 on / :20 off
Parallette Pass-throughs
Burpees
Jumping Lunges
T2B

Wednesday, December 5

12/5/2012

Today is the official one-year anniversary for CrossFit Hermitage! Because of you, our leap of faith was rewarded with blessings beyond measure. We consider each of you part of our family (even those who have since moved away), and we thank every single one of you for trusting us with your fitness goals. Together, you guys and gals have "officially" lost more than 100 pounds, 65 inches, and 23% body fat - and that's just what we captured during two Paleo challenges. We've seen so many wonderful transformations over the past year...from decreased body fat to massive strength gains to increased confidence levels...from mastering the jump rope to getting your first handstand to completing your first-ever adventure race to learning the muscle-up to entering your first CrossFit competition. It's been a truly amazing journey thus far and we know there's so much more to come in the future. Take a moment to check out our first blog post where we unveiled the CFH logo. The ideals behind our logo still drive our passion for the box and for our relationships with each of you today. We love you guys!

Ok - enough of the mushy stuff...time to get back to work. SQUATS!

Strength: Front Squats 5-5-5+

Conditioning: "Karen"
150 Wall Ball for time (20/14#)

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