 BOOTCAMP 615 registration is OPEN & it starts with our kick-off event on Saturday, January 9! Now if you’re someone who wants to: -lose weight -feel great -be supported -learn more about fitness -and look AMAZING... then you gotta call us at 615-496-4080 to see if our program is right for you! Each BOOTCAMP 615 program has a registration cap so if you want in on the action (or you still have questions), give us a ring...but hurry! If you get our voicemail because we're helping another Bootcamper get started, leave a message or send us an email. GO HERE TODAY ---> BOOTCAMP615.COM <--- Today's CrossFit Workout:
Strength: Speed Deadlifts Conditioning / Skill: "Bar Hold" (115/75#) Change position every :15 for 6:00
 Close your eyes. Wait, you’ll have to open them to finish reading this...but you get the idea. ;-) Have you ever taken a moment and thought about what it would look like (and I mean what it would REALLY look like) to achieve the results you want? I had a phone call yesterday that prompted a new blog post about this very subject. Check it out HERE... Today's CrossFit Workout
Strength: Behind-the-Neck Press Conditioning: 5 Rounds 5 Power Cleans (135/95#) 10 Front-Rack Reverse Lunges 15 Over-Bar Burpees *compare to 12-17-14  Are you ready to *finally* reach your lifestyle, health, and fitness goals? Are you ready to follow a proven process to truly live up to your potential? Well then...you have 2 ways to get in on the fun:
Today's CrossFit Workout:
Strength: Back Squats Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20”) 6 HR Push-ups Rest 5:00, then Repeat the 3:00 AMRAP *compare to 3-18-15
 SCHEDULE REMINDER:
9 a.m. class tomorrow then closed until Monday. Strength: Cleans Conditioning: Up-the-Ladder (1 of each, 2 of each, etc) for 8:00 Power Clean Front Squat Jerk *Compare to 5-14-13 Holiday Survival | #betweenthebarbells For many of us, the crazy holiday season is a really hard time to stay focused on our fitness. From spreading ourselves thin with holiday parties, family gatherings, cooking, and other preparations to those delicious meals and treats hiding around every corner...and making it to the gym isn't always a top priority.
We know you WANT to stay healthy...and of course, you know that lean turkey breast is a better option than a second piece of pecan pie...but it's hard. We get it. Instead of using an all-or-nothing approach this season, how about setting some realistic goals and maybe even a few small limits when it comes to 'cheat meals' and alcohol? Having a plan will go a long way to help you feel better, see yourself as successful, and keep the extra fluff at bay (many times caused by stress and salty foods...not necessarily from "gaining weight")! If you already track your macros, you're one step ahead. Go ahead and put tomorrow night's party beers into something like MyFitnessPal, then plan your day's meals around that number. If you don't track, it's ok. Just think about "switching out" some of your normal daily calories/fuel for that piece of pie tonight or mimosa Thursday morning. Being mindful and giving yourself a little grace goes a long, long way. Your time is precious, and we always advocate for BALANCE in your life, so if you can't make it to the gym for a workout...cool. It's not the end of the world. Savor the time you're spending with family....but why not make some of it *active time* and show them some of the workout movements you love so much. How about running a quick kid's class with the nieces & nephews? You can jump in on the action and spend about 10 minutes doing 5 push-ups, 10 sit-ups, 15 squats. Person with the most rounds at the end of 10 minutes = winner, winner, chicken dinner! You can also turn it into a game. Every time Santa is on TV = 5 Burpees! Commercial break = who can knock out 20 pushups the fastest? Who can hold a Caveman Squat or a plank hold the longest while watching the football game? Of course, if you need some alone time, you can always break away and go through a short, high-intensity workout by yourself. Check out www.thetravelingwod.com for some great at-home workout options. When's the last time you did 7:00 of Burpees? Bueller? Bueller? Bottom line: set yourself up for success & start the new year ahead of the game vs. trying to play catch-up and get back to where you were before the holidays! As always - we're here to help. 615-496-4080 | coach@crossfithermitage.com Today's CrossFit Workout: Strength: Floor Press Conditioning: 10-8-6-4-2-4-6-8-10 Hang Power Snatch (95/65#) BB Wipers
 It's here! It's here! We do this twice a year & today's the day for our *famous* 12 Days of Christmas workout!
You'll go through the moves just like the song... 1 deadlift then 2 handstand push-ups + 1 deadlift then 3 dips + 2 handstand push-ups + 1 deadlift then 4 pull-ups + 3 dips + 2 handstand push-ups + 1 deadlift etc, etc, etc. Remember, we can scale the movements and the weights so come on in & get ready to have some fun! REMINDER: Class schedule for today = 8am & 9:30am  It's time for another FRIDAY FUNDAY! If you don't know what that *really means*, no worries. Just come in and do what's written on the board. Those of you well versed in our super-secret language, start thinking about what you want to accomplish today. There could be a new PR in your future!
REMINDER: Tomorrow is our "12 Days of Christmas" workout, which means class will run over a bit. The class schedule has been adjusted - 8am and 9:30am.  Please help us welcome our newest CFH family members - they just graduated the 101 class lat night & they're raring to go!
From left: Jim, Drew, Nicolle, Mike, Aaron Strength: Overhead Squats Conditioning: 50-40-30-20-10 Squats Double Unders *Compare to 12-4-14  WOW - another great day of hard work and big payoffs! You guys are doing fantastic this week. How about we tackle 3-in-1 today with a little "Barbell Jail" action?!?!
"Barbell Jail" EMOM until you can't continue... Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. *Details, rules, etc are on the whiteboard. *Compare to 8-10-15 & 4-8-15  We saw TONS of progress and a number of PRs (personal records) yesterday - let's see what we can do with squats today!
Strength: Front Squats Conditioning: 3 sets (3:00 on / 1:00 off) 3 Pull-ups 6 Burpees 9 KB Swings (55/35#)  We're heading into 1RM week! That means you (more than ever) need your sleep; you need to hydrate; you need to eat well; and you need to think clearly. Visualize yourself successfully completing the lifts before you attempt them. Think about what it feels like under the barbell...and what it feels like to hit that new weight...then we can celebrate!
Strength: Jerk Conditioning/Skill: 5:00 cumulative L-sit on parallettes 3:00 cumulative HS hold Row 1,000m for time  It's time for this year's 8 Days of Hanukkah workout! Remember, we can scale the weight, rounds, and movements as needed once you get to class today. ENJOY!
8 Rounds... 8 Shoulder-to-OH (115/75) 8 T2B 8 Squat Jumps 8 Power Cleans 8 Lateral Bar Hops 8 Push-ups 8 Lunges 8 V-ups *compare to 12-24-14  Strength:
Snatch Balance + OH Squats Conditioning: 4 sets, NFT 2 Turkish Get-Ups / side 5 Strict HSPU 10 Alternating Pistols  Strength:
Floor Press Conditioning: 8:00 AMRAP 16 One-arm KB Swings 12 KB Thrusters 8 Burpees *compare to 3-6-13  We are constantly reminded of how AWESOME our community is here at CrossFit Hermitage! If you don't enjoy your workouts, learn new things, see constant improvements, and have a fantastic accountability & support team....what are you doing?
Strength: Clean & Jerk Conditioning/Skill: 3 sets, NFT 5 KB windmills/arm 10 BB rollouts 15 Russian Sit-ups  On January 9, something BIG is going down at CrossFit Hermitage! We're looking for 12-15 people who are ready to take positive steps toward changing their lives. Registration opens soon, so mark your calendars and spread the word to those super-friends you like to have fun & sweat with! www.BootCamp615.com
Today's CrossFit Workout... Strength: Speed Deadlifts Conditioning: 4 sets Run 400m 20 Power Snatch (75/55#) |
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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