Find 1RM OH Squat
Conditioning:
5 sets, not for time
10 Burpees
10 Partner WB Sit-Ups
What about those July goals?
Did you reach yours? If not, how close did you get?
Either way, what are you going to do to build on it for August?
Strength: Find 1RM OH Squat Conditioning: 5 sets, not for time 10 Burpees 10 Partner WB Sit-Ups What about those July goals? Did you reach yours? If not, how close did you get? Either way, what are you going to do to build on it for August? Mark your calendars:
1RM Jerk Conditioning: Complete 2 sets of ME Push Press, using 60% of your Jerk It's time to test your new 1RMs on different lifts this week - who's ready to ring the bell again?!? Strength: Find 1RM Snatch Conditioning: Run 400m for time Rest Run 400m for time (faster than the first lap) REMINDER: this is our last 7 p.m. class on Monday nights; we will continue the 7 p.m. classes on Tuesday and Thursday nights. SCHEDULE NOTE: TODAY IS THE LAST DAY OF CLASSES FOR THE WEEK! We are closed Friday and Saturday as we head to Ohio for the CrossFit Games Regional competition. Next weekend, we're bringing in an awesome Oly coach from San Diego to host a two-day Olympic Lifting Clinic that includes an individual analysis for each athlete. Whether you've been with us for a while or you're just getting started, there is GREAT VALUE in spending the weekend really focusing on your technique. It will - without question - improve your snatch, clean, and jerk! (Note: if you can only make one day of the clinic, don't let that stop you from signing up. Just let us know and we can adjust the registration fee for you). Details and registration can be found here: http://www.crossfithermitage.com/olyclinic.html. Strength: Find 1RM Clean Conditioning: 20-15-10-5 Thrusters (95/65#) Chin-Ups Push-Ups One week from today, we'll start our next 101 program. As you think of others who would make a great addition to our CrossFit Hermitage family, feel free to spread the word. Speaking of our CFH family, please help us welcome our latest new addition - Jarod Sadler. He has dropped in on a visit to Nashville before, but now he's here to stay. Be sure to say hello and give him a big CFH welcome when you see him again. Strength: Find 1RM Back Squat Conditioning: 5 Rounds 20 Double-Unders 30 KB Swings (55/35#) *compare to 6-7-12 You may have seen her around the box a few times, but please help us officially welcome new member (and local hero) Missy Sapp. She's a captain with the Nashville Fire Department. Welcome Missy...and thank you for everything you do at the NFD! SCHEDULE REMINDERS: We now have a 5 p.m. class on Mondays and Tuesdays. We are CLOSED Friday, June 7 and Saturday, June 8. Strength: Find 1RM Deadlift Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B Happy Monday, everyone! Not only did we have a ton of fun on Saturday, but this is going to be a great week full of PRs...we just know it! Get your mind right, sleep well, HYDRATE, and eat to fuel your performance as we test 1RMs every day this week! SCHEDULE REMINDERS: We now have a 5 p.m. class on Mondays and Tuesdays. We are CLOSED Friday, June 7 and Saturday, June 8. Strength: Find 1RM Press Conditioning: 21-15-9 MB Cleans (20/14#) Push-Ups Sit-Ups *compare to 5-8-12 How are those February goals coming along? We've already seen a number of successes this month, so what are you waiting for? You have four days to knock 'em out! Today's workout will be completed against a 30:00 running clock using only one barbell. In the first 10:00, you will establish a 1RM ground-to-overhead lift. At 10:00, you will complete the following for time: 25 Thrusters (95/65#) C2B Pull-Ups (10/8) 20 Thrusters C2B Pull-Ups (8/6) 15 Thrusters C2B Pull-Ups (6/4) In the remaining time, you will find your 1RM Snatch. 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. 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") HAPPY BIRTHDAY (yesterday) TO LISA STROUD! Let's celebrate with a few pull-ups, shall we? But first, we must work up to a 1RM back squat...and we just know a number of you will hit new PRs. Good luck! Strength: 1RM Back Squat Conditioning: Running Clock Pull-Ups It's time for another max-effort lift! Come in prepared to hit a new 1RM for your Press...then we'll ratchet things down a notch and de-load the rest of the week. Strength: 1RM Press Conditioning: Complete the following for time 30 Box Jumps (24/20") 30 K2E 30 Wall Ball (20/14#) 30 MB Cleans
Three cheers for Charlotte and Tressa! They both hit their 'phase one' pull-up goals this week. HIP, HIP... Tonight's lift is the overhead squat - the ultimate core exercise, and an excellent measure of your core stability and control. It's not about your hip or leg strength. Remember...you must maintain a tight midline to keep the bar in the frontal plane (the invisible line that divides your body in 1/2 front & back) as you lower into a rock-solid squat with precision. Yes, this is a slow movement. If you move too fast, or break the frontal plane and let the bar travel forward, you'll drop the weight. Stay focused and you'll hit the numbers you're looking for tonight. LIFT: 1RM Overhead Squat MetCon: 3 Rounds 10 MB Russian Twists 10 MB Push-Ups It's official - we have another reason to celebrate Saturday night. Amanda Williams recently obtained her CrossFit Level 1 Status and now has the official certificate in hand. CONGRATS CHICKIE! Join us this Saturday night as we bid farewell to Brandon and give kudos to Amanda. Cantina Laredo in the Gulch - 9 p.m. LIFT: Find your 1RM Push Press MetCon: 21-15-9-6 Push Press (50%) Chin-Ups Sit-Ups
LIFT: Find your 1RM Deadlift MetCon: Tabata Squats Rest 1 minute Tabata Push-Ups Rest 1 minute Tabata Sit-Ups
HAPPY BIRTHDAY to Troy McMaken! No burpees in the rain tonight, but we will - of course - have a special Birthday WOD in his honor. Paleo Challenge winners on Monday, Cathy's birthday Tuesday, great July 4th workout yesterday, and Troy's birthday today? Wow - we've all had a busy week! Maybe we'll take it easy tomorrow? LIFT: Work up to a one-rep max for your Front Squat MetCon: 6 min AMRAP 3 PC (155/115#) 6 Push-Ups 9 Squats Rest 1 min, then REPEAT the 6 min AMRAP We're going to test your one-rep max tonight for the Clean...then we'll have a little fun with a jump rope. Drink plenty of water, eat right, and come prepared to give everything you've got! Speaking of eating right, here's a great recipe for quick, tasty meal...the Paleo MexiMelt. Grate 3-4 large zucchini and 4-5 carrots in a food processor. Set aside. Brown 1lb. ground beef and 1lb. italian sausage in a decent amount of olive oil in a large skillet. While the meat is browning, liberally add garlic powder, chili powder, ground cumin, paprika, and a little cilantro. Once the meat has browned, stir in the zucchini & carrots. Continue cooking for about 15 minutes. Serve alone or top it with a fried egg for some extra protein. |
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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