* CFH *

Tuesday, May 27

5/27/2014

 
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Please help us welcome the newest member of our CFH family, Maddie Barnes! She's been CrossFitting for a while, so she's able to jump right into the group classes. Please be sure to say hello and give her a big CFH welcome the next time you see her in class.

Strength:
Back Squats

Conditioning:
8:00 AMRAP
10 T2B
10 Burpees
30 DUs

Monday, May 19

5/19/2014

 
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The CrossFit Regional event this weekend was amazing and we are a little less than two weeks away from our own "Double Trouble" In-House Partner Competition. Super exciting and always motivating to be surrounded by so many strong, driven, awesome people! We can't wait to see you guys kick it into high gear on May 31!

Strength:
Clean Pulls

Conditioning:
EMOM 12:00
5 Deadlift (275/185#)
5 Burpees

Thursday, May 8

5/8/2014

 
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Congratulations to Jim Dikeman for completing a 10-mile race this past weekend in a little over 1.5 hours...and he did it with zero long-distance training runs. (This CrossFit thing must really work, huh?) - WAY TO GO JIM!

Partner workout today (kind of):
10 Rounds
Run 100m
10 Burpees
Run 100m
10 Lunge Steps

*Partner/work details are on the whiteboard

Thursday, March 27

3/27/2014

 
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All active members should have received "the survey email" yesterday. Please let us know if you didn't...and please take a moment to complete the survey by this weekend. Thanks!

Strength/Conditioning:
10:00 AMRAP
10 Over-Bar Burpees
8 Push Press (115/75#)
6 V-Ups
4 Jumping Lunges

THEN

3 sets, each for time
10 Squat Cleans (135/95#)
10 Pull-ups
Rest 2:00 between sets

Saturday, March 8

3/8/2014

 
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Complete the following for time:
Run 1 large lap
THEN
7 Rounds
1 Squat Snatch (95/65#)
7 OH Squats
7 Burpees
THEN
Run 1 large lap


OPEN COMPETITORS: HEAT 1 STARTS AT 10 A.M. IMMEDIATELY FOLLOWING CLASS.
CrossFit Open 14.2...
From 0:00-3:00
2 rounds of 10 OH Squats (95/65#) and 10 C2B pull-ups
From 3:00-6:00
2 rounds of 12 OH Squats (95/65#) and 12 C2B pull-ups
From 6:00-9:00
2 rounds of 14 OH Squats (95/65#) and 14 C2B pull-ups
Continue to follow the same pattern until you fail to complete 2 rounds inside the 3:00 window.

Friday, February 28

2/28/2014

 
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Please help us send HAPPY BIRTHDAY wishes to Landon Reef today!

Strength:
Back Squats

Conditioning:
10:00 AMRAP
10 DB Thrusters (heavy)
10 Burpees

*Start the workout with 10 Box Jumps (24/20")
*Every 2nd minute, stop what you're doing and complete 10 Box Jumps
*compare to 1-10-14

Wednesday, January 15

1/15/2014

 
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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!

Thursday, January 9

1/9/2014

 
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Please help us send HAPPY BIRTHDAY wishes to Josh Siemer today!

Don't forget - today is the LAST DAY
to donate blood for this weekend's event. http://www.redcrossblood.org/CrossFit

Strength: Deadlifts


Conditioning: 3 Rounds
10 Burpees
15 DB Snatches
20 Tuck Jumps



Monday, December 30

12/30/2013

 
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Please help us send HAPPY BIRTHDAY wishes to Jennifer Smith AND to Dave Childers today!

Strength:
 Clean & Jerk

Conditioning:
7:00 AMRAP
Burpees

*compare to 2-4-13 (or CF Open 12.1)

Monday, December 23

12/23/2013

 
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Please help us send HAPPY BIRTHDAY wishes to Charlotte Sneed for her special day yesterday!

Calendar Reminders:

  • Holiday hours...we will offer ONLY 9 a.m. and Noon classes tomorrow (12/24). We are CLOSED Wednesday and Thursday (12/25 and 12/26).
  • All the tank tops, t-shirts, zip-ups, and pullovers that you guys pre-ordered in a million different colors are sitting here waiting for their new homes. Swing by and get them this week.
  • The American Red Cross "Blood, Sweat, and Cheers" workout is January 11, but your score DOES NOT COUNT unless you donate blood before January 5 (or get someone to donate for you).
  • REGISTER for the upcoming Double-Under seminar ASAP. It will be held here at the box on Sunday, February 9 - details on the registration page.

Strength: Floor Press

Conditioning:
21-15-12-9
KB Swings (55/35#)
10 Burpees after each set

Monday, December 9

12/9/2013

 
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Strength: Deadlift

Conditioning: EMOM for 7:00
4 Burpees & 8 Wall Ball (20/14#)
THEN 3:00 AMRAP KB Swings (55/35#)

Who is interested in participating in a local CrossFit challenge to help the American Red Cross? It's a pretty cool concept, really.
Step 1 - let us know you're interested so we can register the gym and be part of the region-wide event.
Step 2 -
go to a local Red Cross and donate blood between Dec. 20 and Jan. 5
Step 3 - show up here at the box ready to rock on Saturday, January 11
That's it!
_
  • There's NO COST to participate (your blood donation is your entry fee). If you are unable to donate, you may recruit someone in your place.
  • ANYONE can do this workout - it's a 10:00 AMRAP where you rotate through 2:00 stations of rowing, Burpees, box jumps, lunges, and jump rope.
  • The final score is the total combined reps for the entire gym...and the winning gym in Middle TN receives a new Concept 2 rower.
  • All the details are laid out here: http://www.redcrossblood.org/CrossFit

“Historically, during the winter months of November, December and January, fewer donors make the time to give blood due to competing seasonal activities, celebrations and holiday shopping,” said Tim Ryerson, CEO of the Red Cross Tennessee Valley Blood Services Region. “By doing something that doesn’t cost a thing, you can give an amazing gift – you can offer hope to a patient in need.”

Saturday, December 7

12/7/2013

 
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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

Monday, December 2

12/2/2013

 
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Check out the new artwork we put up yesterday! We're starting a 1RM week today, which is always far from easy. Dig deep, visualize your success, and make it happen!

Strength:
Bear Complex

Conditioning:
:60 ME Burpees
:60 ME Push-Ups
:60 ME Prisoner Squats
:60 ME Grasshoppers



Monday, November 4

11/4/2013

 
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This is the LAST WEEK for our Lurong Paleo Challenge. Be sure to give these hard-working guys and gals a high five and cheer them on as they power through the last few challenge WODs.They've worked so hard during this challenge, and they're already seeing great results.

Strength: Snatch

Conditioning (*compare to 4-8-13):
Run 1 lap
THEN 3 rounds of 30 squats, 20 sit-ups, and 10 Burpees
THEN Run 1 lap

Monday, October 14

10/14/2013

 
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Strength:
Back Squats

Conditioning:
In 2:00, complete 10 DLs (255/185#) then AMRAP KB Swings (55/35#)
Rest 1:00
In 2:00, complete 10 DLs (255/185#) then AMRAP Burpees
Rest 1:00
In 2:00, complete 10 Deadlifts (255/185#) then AMRAP HSPU

Friday, October 11

10/11/2013

 
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True physical health comes from a combination of exercise AND nutrition. KUDOS to each of you who have ever done, or are currently doing, a Paleo challenge to reset your bodies and learn how to properly fuel your systems! You don't have to eat 100% strict Paleo 100% of the time...just avoid processed foods, eat *enough* clean food, and pay attention to your body. It will tell you exactly what you need if you'll just listen...and that's something no one else will ever be able to do for you. We can provide guidance, but you have to experiment and track inputs/outputs to find YOUR correct balance.

Strength: Press

Conditioning:
10:00 AMRAP
10 Burpees
5 Power Cleans (115/75#)
10 One-arm KB Swings (heavy)

Thursday, September 26

9/26/2013

 
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Don't forget: if you want to include anything specific in the PROGENEX order, let us know this week. Also, Warrior Dash is Saturday, October 5; there's a CFH group going and it looks like registration is still open!

Strength:
OH Squats

Conditioning: For time, complete the following...
Row 50 calories
30 Burpees
30 Pull-Ups
50 KB Swings (55/35#)

Saturday, September 14

9/14/2013

 
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Today's workout will be completed in honor of the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11/01.

100 Deadlifts (145/115#)
100 Power Cleans (95/65#)
100 Ground to Overhead (65/45#)
43 Burpees

*As always, scaled options are on the whiteboard.

Thursday, August 22

8/22/2013

 
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Don't forget:
  • Partner WOD this Saturday
  • Sign up for the Lurong Living Paleo Challenge ASAP!
  • On Monday, 9/2, we will have one class only at 10 a.m.  with a fun Labor Day cookout immediately following.
  • After class on Saturday, 9/7, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats. :-)
  • "The Original Mud Run" has a 5K and a 10K option, and will be held in Franklin, TN on Saturday, 9/28.
  • This year's Warrior Dash is Saturday, 10/5 and a number of our CFH athletes are already signed up for the 11 a.m. heat.
  • Scary Strong Games - Registration is now open; event is October 19-20
  • Barbells for Boobs at CFH - October 26 (details coming soon)
  • Halloween WOD at CFH - Thursday, October 31

Strength:
Cleans

Conditioning:
3 Rounds
10 Over-the-Box Burpees
10 Hang Power Cleans
10 V-Ups

Saturday, August 17

8/18/2013

 
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Help us send good mojo to Nettie Boyle as she competes in her first sprint triathlon today. Go rock it, girl!

7 min AMRAP
6 Sandbag Get-Ups
6 T2B
THEN 3 min Rest
7 min AMRAP
8 Cleans (155/95#)
8 Burpees
THEN 3 min Rest
7 min AMRAP
10 KB Swings (55/35#)
10 Box Jumps (24/20")

As always, scaling options and WOD details are on the whiteboard.

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    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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