 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  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  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  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  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.  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  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!  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  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)  Please help us send HAPPY BIRTHDAY wishes to Charlotte Sneed for her special day yesterday!
Calendar Reminders:
Strength: Floor Press Conditioning: 21-15-12-9 KB Swings (55/35#) 10 Burpees after each set  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!
 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  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  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  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  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)  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#)  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.  Don't forget:
Strength: Cleans Conditioning: 3 Rounds 10 Over-the-Box Burpees 10 Hang Power Cleans 10 V-Ups  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. |
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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