 Strength:
Snatch Conditioning: 6:00 AMRAP 6 OH BB Lunges 4 Over-bar Burpees THEN Rest 2:00 THEN 3:00 AMRAP Hang Clean & Press *weights/details on the whiteboard  Our next CrossFit 101 Class starts in less than one week. Spread the word!
Strength: Hang Power Cleans Conditioning: 10 Rounds 15 Deadlifts (95/65#) 15 Push-Ups  Strength: Hang Power Cleans
Conditioning: 3 Rounds Run 400m 10 Superman 10 Hollow Rocks 5 HSPU  How are those September goals coming along? Make time to practice; stick with those new habits; and ask us if you need help. Setting and reaching these monthly goals is the only way to achieve those bigger goals on the board. Stay focused!
Strength: Press Conditioning: 8 min AMRAP 1 Hang Power Clean 1 Hang Squat Clean 2 Push Jerks / Split Jerks  Help us send good mojo to two of our athletes as they compete in the "Takes 2 to Tango" team competition this weekend. Shannon Glover and Jennifer Perrier are going to ROCK events like "Frantango", tire flips, fireman partner carry, and more! If you can make it, try to swing by CrossFit Talon in Franklin, TN to cheer them on this Saturday.
Strength: Hang Power Cleans Conditioning: 6 min AMRAP 5 Squat Clean Thrusters 50 Singles *compare to 9-28-12  Don't forget:
Strength: Cleans Conditioning: 3 Rounds 10 Over-the-Box Burpees 10 Hang Power Cleans 10 V-Ups
REMINDER: Closed July 1 - 6; back to normal class hours July 8. It's time for a little reminder about the weights and barbells.
1 - DO NOT drop empty bars...ever. 2 - ALWAYS CONTROL your bar drop when you have bumpers. This means NOT letting the bar go when it's overhead. Bring it back down to your waist before you release your grip. There is NO REASON to throw the bar into the air, or let it go and walk away when it's overhead. Period. Strength: Press Conditioning: 75 Hang Power Cleans (60%) Immediately complete 5 Burpees every time you set the bar down
 If you want to participate in the Meat or Veggie CSA (community-supported agriculture) offerings where they deliver food TO YOU at CrossFit Hermitage, be sure to sign up today or tomorrow! Details are on the bulletin board.
Also, if you want to order a specific size/color t-shirt, be sure to let us know TODAY. We have the order sheet and will place the order this week. Strength: Cleans Conditioning: 15-12-9 Hang Power Cleans (135/95#) T2B *compare to 5-30-12  Mark your calendars - CrossFit Total is this Saturday! We'll test your 1RM for Back Squat, Press, and Deadlift in that order. Eat right and get lots of sleep!
Strength: Hang Power Clean + Front Squat + Push Press Conditioning: 3:00 cumulative squat hold 2:00 cumulative HS hold 1:00 cumulative chin-over-bar hold *compare to 4-3-12
 "Practice makes perfect." No! Perfect practice makes perfect. We drill technique because it's the only way to stay safe, ensure you go through the full range of motion, and actually get better. You'll never move any significant amount of weight if you don't have the correct technique. Remember, the clean is an explosive movement - be powerful; come to full extension; quickly reverse; and get those elbows up and hips back for a solid receiving position.
Strength: Hang Power Cleans Conditioning: EMOM as long as possible 3 Power Cleans 3 Front Squats 3 Push Jerks (135/95#)  “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”
-Martin Luther King, Jr. Strength: Back Squats (These are high-bar back squats, so be sure to keep your chest up and as always, get those hips down below parallel). Conditioning: Every :30 for 10:00 Power Clean Hang Power Clean Push Jerk (135/95#)  GET READY - the CrossFit Open starts in a few short months! Registration begins January 30, 2013 and the first Open workout will be announced March 6, 2013. Check out this CrossFit article to be sure you know what to expect this year. Each week during the Open, CrossFit HQ will announce that week's workout on Wednesday; we will hold the workout that Saturday. If you are competing in the Open, you must complete the workout as prescribed and each rep must be verified by a judge (more on that later). For those of you not competing, we will have scaled versions just like normal Saturdays.
Until then, let's kick-start our 2013 CrossFit training with a little "Welcome to 2013"... 20 Hang Power Cleans (115/75#) 13 V-Ups 20 Front Squats (115/75#) 13 Plate Burpees 20 Push Press (115/75#) 13 Push-Ups 20 Squat Cleans (115/75#) 13 Russian Twists  WOW - what a Monday! Tons and tons of new PRs on the back squats yesterday...and some of you overshot your goal by 30+ pounds. Awesome way to start the week!
Strength: Power Clean (5-5-5+) Conditioning: 10 min AMRAP 5 Thrusters (96/65#) 7 Hang Power Cleans 10 SDHP  Let's wrap up our de-load week by keeping great form on all these cleans today. Be sure to focus on technique throughout the lift AND the Met-Con. Get ready to test your 1RM for your back squat Monday night, too (translation: eat clean and get plenty of rest over the weekend)!
Strength: Hang Power Clean + Hang Squat Clean (5-5-5) Conditioning: 4 Rounds 10 Power Cleans (115/75#) 20 Barbell Step-Ups (24/20") 30 Double-Unders  Cool stuff: the very first picture of our very first official member - Amanda Williams - in her very first CrossFit Hermitage workout.
Not cool: she's leaving us and moving all the way to CA this weekend. Please mark your calendars and join us at Opry Mills Dave & Busters around 8 p.m. this Saturday, November 17 to help us say goodbye. We hate to see her go, but expect to have one heck of a fun time sending her off! Strength: Press Cluster (3-3-3+) Conditioning: 10 min AMRAP (115/75#) 5 Thrusters 7 Hang Power Cleans 10 SDHP  Don't forget - the Scary Strong Games competition is this weekend. After Saturday's class, head over to CrossFit Music City to cheer for your fellow CrossFit Hermitage athletes (Sunday too)! Whether you're competing or not, be sure to show up for class Friday night. After a short-and-sweet Met-Con, we're going to spend some time working on mobility.
Strength: Hang Power Clean + Hang Squat Clean (3-3-3+) Conditioning: 5 Rounds Run 200m 7 Hang Squat Snatch (95/65#) Rest :60 |
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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