 Strength: Find 1RM Back Squat
Conditioning: 6:00 AMRAP 10 Burpee Box Overs (24/20") 15 KB Swings (55/35#) 20 Push-ups 25 Wall Ball (20/14#) 30 Sit-ups THEN Rest 4:00 THEN Repeat 6:00 AMRAP *compare to 6-24-14  Strength:
Find 1RM Press Strength: Find 1RM Clean No separate conditioning tonight. If you're part of RunCFH, you are welcome to come to the 5 p.m. class before you hit the 6 p.m. running session.  Photo Credit: HookGrip.com Strength:
Find 1RM Snatch Conditioning: Row 1,000m for time THEN 100 Lunges for time  Super-strong Talia Van Doran showin' how it's done!
Strength: Find 1RM Back Squat Conditioning/Skill Work: HSPUs and DUs Mark your calendars: July 4 - 8 & 9 a.m. classes ONLY July 5 - CLOSED  Please help us send big HAPPY BIRTHDAY wishes to Jennifer Boise today!
Strength: Find 1RM Front Squat Skills Test(s): Chin-over-bar holds, Plank hold, squats for time  Strength:
Find 1RM Press/Push Press Conditioning: Run 200m 50 Lunges 40 Pull-Ups 30 Push-Ups 20 Front Squats (95/65#) 10 Hang Power Cleans (95/65#) Run 200m *compare to 9/6/13 (or previous dates: 7/8/13; 10/6/12; 8/6/12; 2/18/12; 12/17/11)  Lots of hard work yesterday to find some really good data points in your testing! We'll keep it going today with Back Squats then a few more skills tests.
Strength: Find 1RM Back Squats Skills Test(s): Pull-ups, HSPU, Ring Dips  This is TESTING WEEK! It's not all about 1RM this time - we're testing skills as well.
Remember "testing" and "training" are not the same...so while some of these days will leave you in a pool of sweat, others may not. You've been training hard...now it's time to see where you land. Today, you'll find your 1RM Snatch and work up to a heavy (possibly a 1RM) Clean & Jerk.  Please help us send out a few pre-birthday wishes. Nick Rice's birthday is this Sunday, and Ryan Dunivant's big day is Monday - HAPPY BIRTHDAY, guys!
Strength: Back Squats Conditioning: Practice a skill and/or work on mobility  Please help us welcome another group of crazy kids into our crazy world and amazing CFH family! From left: Lacey, Justin, and Kayleigh.
This gang just wrapped up the 101 program, and they're jumping into group class soon. Be sure to say hello and show them the ropes. Strength: Clean & Jerk Conditioning: Jumping Jacks (yes, you read that right)  Strength: OH Squats
Conditioning: 10-9-8-7-6-5-4-3-2-1 Burpees Sit-Ups CrossFit Open registration starts today! What is the Crossfit Open? I'm glad you asked...it's actually what you've been training for, whether you know it or not. The CrossFit Open is a series of workouts published by CrossFit Headquarters once a year. At CrossFit Hermitage, we will complete these workouts every Saturday in March. The top athletes in each region use these workouts to qualify for a Regional Competition (our Central East Regional Competition is in Ohio May 16-18)...and the top athletes from that weekend's competition advance to the CrossFit Games this summer. "The Open" is for EVERYONE! You can visit games.crossfit.com if you'd like to take a look at the past year's workouts and get an idea of what's in store (though they DO like to surprise us). If you have even one little competitive bone in your body, we encourage you to sign up and use this opportunity to gain an appreciation for your strengths, weaknesses and mental toughness. If you'd like to help us judge during the Open workouts, come chat with us. We want to be sure you fully understand the expectations, and there's an online course you'll need to take through CFHQ (even if you were a judge last year). More details coming soon...oh, and we ARE going to Regionals again in May, so mark your calendars and make the road trip with us!  Don't forget about the Double Under Seminar on Sunday, February 9! We are thrilled to welcome Melly Metz and her awesome company, JumpNRope, to the box...and we know you will have a blast with this hands-on learning experience!
Strength: Floor Press Conditioning: 4 Rounds 10 Wall Ball (20/14#) 10 Push-Ups  Please help us welcome Kirsten Clark to the CFH family! She has been CrossFitting for a while, so she's able to jump right into the group classes. Be sure to introduce yourself and give her a big CFH welcome!
Strength: Work up to your 1RM Deadlift, then focus on mobility Conditioning: If you choose to NOT go for a 1RM Deadlift, you'll work through a few heavy sets instead. After that, you'll complete a Met-Con of OH Squats, Snatches, and T2B.  It's official! Ryan Flood has his Level 1 CrossFit certification in hand and will now start his internship program with us. You'll see him shadowing classes and he'll start helping out around the box soon. Be sure to congratulate him when you see him.
Strength: OH Squats Conditioning: 12-9-6 One-arm HEAVY DB Snatch Pull-Ups
 Help us send HAPPY BIRTHDAY wishes to Trina DuBose today!
Don't forget - our Halloween WOD and cook out is this Saturday at the box. We'll run one class only, and it starts at 4 p.m. Sign up to bring a dish, grab your costume, and let's get ready to have some fun! Strength: Work up to a 1RM Back Squat Conditioning: 100 Push-Ups for time  Wonderful, wonderful, wonderful job with the Turkish Get-Ups yesterday! Whether you were just learning the movement, working through using 10# more than ever before, or balancing a super heavy barbell, you guys all did great!
Strength: Find 1RM Snatch Conditioning: 5 Rounds, not for time: 4 Broad Jumps (6') 6 Renegade Rows 8 Weighted OH Lunge Steps  Please help us welcome the newest graduates of our 101 program. From left: Misty, Lindsey, Lyndi, Dave, Frannie, Missy, Pugsley, & Deb.
These guys and gals are the inaugural mid-morning class, and those new class additions to the schedule start Monday. We're adding 8 a.m. classes on Mon, Wed, Fri and 9 a.m. classes on Tues, Thurs. Come join us! Strength: Find 1RM Turkish Get-Up Conditioning: 5 min AMRAP 5 Box Jumps (30/24") 10 Ring Push-Ups 15 KB Swings (55/35#)  Please help us send tons of good mojo and "lift heavy" vibes to Jennifer Perrier as she heads into her first-ever USAW (U.S.A. Weightlifting) event tomorrow at Bluegrass Barbell in Louisville, KY! Good luck, Jennifer - you've worked hard, you're strong, and you're ready for this - now, go get it!
Today, you guys are going to work up to a 1RM Bear Complex. Details are on the whiteboard. Enjoy!  So...how did those July goals turn out? Are you ready to tackle something new in August? If you find yourself saying "I'll keep the same goal" month after month, we need to revisit the actual goal of...well...goal setting. This applies to every single one of you: from our new CFH family members to our high-caliber athletes. Each of you likely have different goals and different time frames to reach those goals, but we ALL need to define our personal goals and track our progress (journals...hint...hint) to achieve any type of success. Why are you here? What do you want to accomplish and when? What motivates you?
Strength: Find 1RM Front Squats Conditioning: 2 sets of ME Front Squats with 50% of new 1RM |
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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