* CFH *

Saturday, December 29

12/29/2012

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture

Friday, December 21

12/21/2012

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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#)
<<Previous
    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
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    12 Days Of Christmas
    1RM
    20 Rep Back Squat
    20rep Back Squat006747d1ac
    3 Amigos
    3RM
    "Annie"
    Ascending Ladder
    Back Extensions
    Back Extensions
    Back Squats.
    Back Squats.
    Ball Slams
    Barbaraa6e9256c04
    Barbell Lunges
    Barbell Roll Outs
    Barbell Roll-Outs
    Barbell Rollouts24cdf8dd1f
    Barbell Roll Outs5b2f4a0a96
    Barbells For Boobs
    Barbell Step Ups
    Barbell Step-Ups
    Bar Facing Burpees
    Bar-Facing Burpees
    Bar Hold
    Bear Complex
    Bear Complex
    Beep Test
    Benchmark
    Benchmark Wod
    Birthday Wods
    Black Friday
    Box Jumps
    Box Jumps
    Box Step Ups
    Box Step-Ups
    Bridge Up
    Broad Jumps
    Bulgarian Split Squat
    Bulgarian Split Squats
    Burgener Total
    Burpee Box Jumps
    Burpees
    Burpee Wall Ball
    C2B Pull Ups
    C2B Pull-Ups
    Candlestick
    Cf Games Wod
    Cf Open
    "Chelsea"
    Chest To Bar Pull Ups
    Chest-to-Bar Pull Ups
    Chest-to-Bar Pull-ups
    Chinese Plank
    Chin-Over-Bar Hold
    Chin Ups
    Chin-Ups
    "Cindy"
    Clean
    Clean & Jerk
    Clean & Jerk
    Cleans
    Coconut Oil
    Db Cleans
    Db High Pulls
    Db Press
    Db Snatch
    Db Snatch
    Db Thrusters
    Db Thrusters
    Deadlift
    Dips
    Dip Squat
    "Dirty 30"
    Double Unders
    Double-Unders
    Emom
    Fat Loss 101
    Fight Gone Bad
    Floor Press
    Floor Press
    Flutter Kicks
    "Fran"
    Front Rack Lunges
    Front Squat
    Front Squats
    Fundraiser
    Ghd
    Gladiators
    Goblet Squats
    Good Mornings
    Grasshoppers
    Ground To OH
    Ground To OH
    Ground To Overhead
    Ground-to-Overhead
    Haka
    Hand Stand
    Handstand
    Handstand Hold
    Handstand Push Ups
    Handstand Push-Ups
    Handstand Push-ups
    Hang Power Cleans
    Hang Power Snatch
    Hang Squat Clean
    Hang Squat Snatch
    "Helen"
    Hero Wods
    Hollow Body
    HSPU
    Inclement Weather
    Jerk
    Joe
    Jumping Jacks
    Jumping Lunges
    Jumping Lunges
    Jumping Squats
    Jump Lunges
    Jump Rope
    "Katrina"
    KB
    Kb Press
    Kb Sdhp
    Kb Snatch
    KB Swings
    KB Swings
    Kb Weighted Lunges
    Kb Windmill
    Kb Windmills
    Kettlebell
    Knees To Chest
    Knees To Elbows
    Lateral Burpees
    Lateral Hops
    L Sit
    L-sit
    L Sits
    L-sits
    Lucky Number 7
    Lunges
    Man Makers
    Mb Cleans
    Mb Push Ups
    MB Push-Ups
    Mobility
    Monkey Bars
    Mountain Climbers
    Muscle Ups
    Oh Lunges
    Oh Lunges
    Oh Run
    OH Squats
    Oh-squats
    Over Bar Burpees
    Overbar Burpees5cd38e37b3
    Overhead Squat
    Paleo Challenge
    Parallette Pass Throughs
    Parallette Passthroughs11eba561d7
    Parallette Passthroughs23a08bde34
    Parallette Passthroughsb4a1932e0b
    Parallette Push Ups
    Partner Wod
    Pause Back Squats
    Pause Front Squats
    Pistols
    Plank
    Plyo Push Ups
    Plyo Pushups0bc28ab579
    Power Clean
    Power Cleans
    Power-cleans
    Power-cleans
    Power Snatch
    Press
    Press Cluster
    Prisoner Squats
    Progenex
    Pull Ups
    Pull-ups
    Pullups0b8dcc7230
    Pullupsb2ab71d366
    Push Jerk
    Push Press
    Push Ups
    Push-ups
    Push-ups1fa698d4a2
    Pushupsbccf90ff47
    Pushupsc051065ac7
    RDL
    Recipes
    Renegade Row
    Renegade Rows
    Ring Dips
    Ring Push Ups
    Ring Pushupsa724dea93a
    Ring Rows
    Rings
    Row
    Run
    Running Clock
    Russian Sit Ups
    Russian Situps69ab4ab6ea
    Russian Twists
    Sally
    Sandbag
    Scaling
    Sdhp
    Shoulder Press
    Shoulder To Overhead
    Shuttle Runs
    Sit Ups
    Situps2e7ad91242
    Situps4d133c93cd
    Situpse5ad0a4840
    Snatch
    Snatchgrip Deadliftb5d121f101
    Snatch Grip Push Press
    Snatchgrip Push Press76ffbae8f4
    Sots Press
    Special Wod
    Split Jerk
    Sprint
    Sprints
    Squat
    Squat Bar Hops
    Squat Cleans
    Squat Hold
    Squat Jumps
    Squats
    Squat Snatch Press
    Sumo Deadlift
    Sumo Deadlift High Pull
    Superman
    T2B
    Tabata
    Thruster
    Thrusters
    Tire Work
    Toes To Bar
    Travel Wods
    T Shirts
    Tshirtsa4dc03d023
    Tuck Jumps
    Tuck-jumps
    Turkish Get Up
    Turkish Getup31479ea4d3
    Turkish Get Ups
    Turkish Getupsd1dae8e664
    Updowns2f62254872
    Up The Ladder
    Video
    V Ups
    Vupsa90a9cc3e9
    Vupscddef2b855
    Waiter Walks
    Walking Lunges
    Wall Ball
    Wall-ball
    Wall Ball Sit Ups
    Wall Ball Situps256576e63e
    Wall Climbs
    Weighted Lunges
    Weighted Overhead Lunges
    Weighted Pullupsedffda19a6
    Weighted Pullupsf46fbcf00a
    Weighted Pushupsaf97ba56be
    Weighted Run

    RSS Feed