Strength:
Deadlifts and Planks
Conditioning:
3 Rounds, NFT
3 Turkish Get-ups / side
10 Goblet Squats
20 KB Swings
Deadlifts and Planks
Conditioning:
3 Rounds, NFT
3 Turkish Get-ups / side
10 Goblet Squats
20 KB Swings
 REMINDER to our friends, co-workers, family members, former CFH athletes, Facebook fans, and any other lovely peeps reading this post...our in-house partner competition is happening this weekend! Swing by anytime this Saturday, May 31 between 11 a.m. and 5ish p.m. to say hello, cheer a little (or a lot), and support your favorite CrossFitter. So much fun!
Strength: Deadlift Conditioning/Skill Work: Wall Walks MUs or Dips Hanging L-Raises  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  Today's Hero WOD is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005.
Strength: Deadlifts Conditioning: "JT" 21-15-9 HSPU Ring Dips Push-Ups *compare to 5-15-13  90-day Paleo Project peeps who have NOT repeated Benchmark #2 yet..."Morrison" is on tap for you guys!
Everyone else...you have a to-do list for today's Met-Con. For time: 20 Deadlifts (225/185#) 30 Box Jump Overs (24/20") 40 KB Swings (55/35#) 50 Double-Unders Run 1 large lap 50 Double-Unders 40 KB Swings (55/35#) 30 Box Jump Overs (24/20") 20 Deadlifts (225/185#)  Please help us send big HAPPY BIRTHDAY wishes to Manda Patrick today!
Strength: Heavy Deadlifts Conditioning: 3 sets: 10 OH Squats Rest :30 10 Ring Dips Rest :30  Please help us send big ole' HAPPY BIRTHDAY wishes to Jennifer Perrier!
It's a total strength session in the box today - first Deadlifts, then Front Squats. ENJOY!  Please help us send HAPPY BIRTHDAY wishes to Zack Stroud today!
Strength: Deadlifts Conditioning: 5 Rounds 12 Pull-ups 12 KB Swings (55/35#) *compare to: 1-21-14  Don't forget - our "End of the Open" Cookout is tomorrow immediately following the last workout heat! Here's the Facebook Event link. Invite your family, contribute to the food/drink offerings, bring your own chair, and HAVE FUN!
Strength: Deadlifts Conditioning: 4 sets 10 T2B 8 Alternating Pistols/leg 10 Candlesticks *compare to 3-3-14  Don't forget - Central Pike will be closed at the railroad tracks today and tomorrow! Use an alternate route.
Strength: Deadlifts Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups THEN Rest 5:00 & Repeat 3:00 AMRAP  It's time for the next CrossFit Open competition weekend! Regular class is still at 9 a.m. where you'll do a workout similar to the one CrossFit HQ released for our CrossFit Open athletes. Competition heats start at 10:00 a.m. so stick around and cheer for your fellow CFH athletes!
Regular Class Workout: 15:00 AMRAP 15 Deadlifts (185/135#) 15 Box Jumps (24/20") 15 Push-Ups Open Competitors, 14.3: 8:00 AMRAP 10 DLs (135/95#) 15 Box Jumps (24/20") 15 DLs (185/135#) 15 Box Jumps (24/20") 20 DLs (225/155#) 15 Box Jumps (24/20") 25 DLs (275/185#) 15 Box Jumps (24/20") 30 DLs (315/205#) 15 Box Jumps (24/20") 35 DLs (365/225#) 15 Box Jumps (24/20") NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 11:20 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.  Please help us send HAPPY BIRTHDAY wishes to Michelle Clark today!
Strength: Shoulder-to-Overhead Conditioning: 10:00 AMRAP 5 Deadlifts (225/185#) 10 T2B 15 Wall Ball (20/14#)  OUR MORNING CLASSES ARE CANCELLED DUE TO EXPECTED ICY ROAD CONDITIONS!
Strength: Deadlift Conditioning: 4 sets: 10 T2B 8 Alternating Pistols/leg 10 Candlesticks  Strength: Deadlift
Conditioning: 3 sets NFT 5 Superman :30 Chinese Plank (face up) :30 Chinese Plank (face down) 3 Bridge-Ups THEN 100 Push-ups for time  The first workout of the CrossFit Open will be announced NEXT WEEK! If you haven't registered yet, why in the world are you waiting?!?
Do it now! The more people who register, the more help we need judging...so if you can spare some extra time on Saturdays in March (whether you are competing or not), hop online and take the Judge's Course ASAP. Heck, even if you have no plans to judge the workouts, this is a great way to further your CrossFit knowledge. The Open workouts will be held each Saturday in March, immediately following our regular Saturday morning classes. We will assign heats/times and you will be responsible for your own warm-up and any necessary pre-workout prep! Strength: Deadlift Conditioning: 10:00 AMRAP 60 Bar-Facing Burpees 30 OH Squats (120/90#) 10 Muscle Ups *CrossFit Open 11.4 Workout  We have another birthday to celebrate...please help us send HAPPY BIRTHDAY wishes to Will Griffith today!
He loves wall ball, right? Strength: Deadlifts Conditioning: 80 Wall Ball for time (20/14#)
For today, we're keeping our focus on the CrossFit Open and getting everyone ready for March. Here we go...
4 rounds for time: 5 Squat Cleans (155/95#) 10 C2B Pull-Ups 20 Double Unders THEN Rest 5:00 THEN 12-9-6 OH Squats (135/75#) C2B Pull-Ups THEN Rest 5:00 THEN 4 rounds for time: 10 Deadlift (155/95#) 20 Wall Ball (20/14#)  Please help us send HAPPY BIRTHDAY wishes to John Riddle today!
Any last-minute takers for Sunday's jump rope seminar? REGISTER NOW Strength: Deadlift Conditioning: 3 sets 10 C2B Pull-ups 10 HSPU 10 KB Swings (55/35#) Rest 2:00  2:00 AMRAP
4 Muscle-Ups 8 Deadlifts (225/135#) Rest 3:00 2:00 AMRAP 4 Power Cleans (155/95#) 8 C2B Pull-Ups Rest 3:00 2:00 AMRAP 4 Front Squats (135/95#) 8 Toes to Bar Rest 3:00 2:00 AMRAP 4 Power Snatches (115/75#) 20 Double-Unders Rest 3:00 THEN REPEAT THE WHOLE THING! As you can see, today's workout will take 37 minutes after we warm-up, load the bars, and start the clock. Please plan to stay a little longer than usual (or tell us before hand and we'll adjust the workout before we get started).  Paleo, paleo, paleo...it's the name of the game if you want to see what your body is truly capable of. We're not talking about losing 5 pounds here or gaining a little muscle there. We're talking about sleeping better, having more energy and clear thinking, performing better in the gym, building those muscles, dropping that body fat...and resetting what your 'normal' feels like (because that bloated all the time, super tired after lunch, groggy at night, maybe I want to work out/maybe I don't feeling ain't it)!
There's a great service in town named "My Paleo Works" that plans, portions, and delivers paleo meals (yes, delivers TO CROSSFIT HERMITAGE). If you're pressed for time, have trouble coming up with next week's meal plan, or dread thinking of something new to try, this is truly a no-brainer. How great would it be to come in each week for your Monday workout and pick up a few days worth of yummy, healthy paleo meals when you leave?!? Note the picture above - it's pretty great! Check out www.MyPaleoWorks.com for menu, details, and contact info to get started. Strength: Deadlifts Conditioning: 5 Rounds 12 Pull-Ups 12 KB Swings (55/35#) |
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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