Today's WOD...
20:00 AMRAP
7 Deadlift (205/135#)
14 Burpees
21 Box Jumps (24/20")
*compare to 6-16-12
INCLEMENT WEATHER: As always, we will stick to our normal schedule of classes unless the roads to the gym are unsafe. If we need to cancel today's class, we will make a separate post on our Facebook page no later than 7:30 a.m. to let you know. Today's WOD... 20:00 AMRAP 7 Deadlift (205/135#) 14 Burpees 21 Box Jumps (24/20") *compare to 6-16-12 We mentioned this on Facebook earlier this week, but want to be sure everyone knows about it and has a chance to sign up... Molly Metz with JumpNRope is absolutely amazing, and we've been chatting with her company for quite a while to get them to Nashville, so we were THRILLED to receive Molly's email over the weekend that THEY ARE COMING TO TOWN! Who's interested in attending the Double-Under seminar at CrossFit Hermitage on Sunday, February 9 (approximately 1:00 - 3:00 p.m.)? The cost will be $50 and we need at least 20 people to say yes before we can commit to holding the seminar. If you haven't already let us know, shoot us an email ASAP so we can lock this in and get the registration link out to you guys. SUPER EXCITED! Strength: Front Squats Conditioning: 3 Rounds 10 Thrusters (115/75#) 10 Pull-Ups On Monday, we posted a quick shot of the new 'artwork' in the lobby...but it wasn't truly complete until we added the pictures of you guys. Two years ago TODAY, we opened the doors for our very first official CrossFit class...but again, it didn't mean anything until YOU walked through the doors (working out in a big ole warehouse by yourself isn't much fun, trust me). We thank you for trusting us as your coaches, for welcoming and supporting each other, for encouraging and celebrating successes, and for contributing to our CrossFit Hermitage family. YOU are part of something amazing, and we are thrilled to be on this journey with you. Together, you guys and gals have "officially" lost more than 200 pounds, 100 inches, and 50% body fat - and that's just what we captured during two Paleo challenges this year - WOW! We've seen so many other wonderful transformations over the past year as well...mindset shifts, strength building, increased confidence, healthier living choices, mastering various skills, and even a few fun runs and CrossFit competitions. YOU GUYS ARE ROCK STARS AND WE LOVE YOU ALL! Strength: Push Press Conditioning: 5 Rounds 10 MB Cleans (20/14#) 15 KB Swings (55/35#) *compare to 12-5-11
For those of you unfamiliar with the "Burn the Boats" phrase on the back, here's the deal...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! Apparently, the Thanksgiving leftovers got the best of us and we totally skipped announcing Lisa Stroud's birthday yesterday...oops! If you didn't already wish her a HAPPY BIRTHDAY, join us for belated wishes today. Hugs to you, Lisa! The 12 Days of Fitness challenge is now underway! Be sure you check the window in the new space and complete "Day 1", "Day 2", "Day 3", etc as you wrap up each class. Again, you don't have to complete the movements on specific dates...just tackle them in order and complete all 12 individual days before Christmas. Don't forget to sign the log sheet and let us know you did each one. Strength: Snatch Conditioning: For time, complete the following (5:00 cap) 20 KB Swings (55/35#) 40 Double-Unders 15 KB Swings 30 Double-Unders 10 KB Swings 20 Double-Unders 5 KB Swings 10 Double-Unders |
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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