 Strength: Back Squats
Conditioning: 10-9-8-7-6-5-4-3-2-1 HR Push-Ups & Squats Then immediately start 1-2-3-4-5-6-7-8-9-10 Sit-Ups & Jumping Lunges *compare to 3-12-13  Don't forget - the "Scary Strong Games" CrossFit competition is being held at CrossFit 615 this weekend to benefit Steve's Club Nashville. Swing by Saturday and/or Sunday to check it out and support CFH athlete Ryan Flood.
Next Saturday is our Halloween WOD and cookout at the box! Sign up to bring a dish, get your costumes ready, and invite your family to join in the fun. Class starts at 4 p.m. with the cookout immediately following. Today's WOD: 4 Rounds (1 round includes both 2-minute sections below) 2 min AMRAP 20 Jumping Lunges 10 HR Push-Ups 10 Pull-Ups 2 min: ME UB Front Squats (70%) *compare to 9-29-12  Congratulations to all of our athletes on the Lurong Paleo Challenge! Everyone has now completed their first three challenge WODs and we're posting some really great scores. Cheers to each of you!
Today's WOD: 50 Jumping Lunges 20 OH Squats 20 T2B 50 Jumping Lunges 15 OH Squats 15 T2B 50 Jumping Lunges 10 OH Squats 10 T2B  Please help us welcome Karris Villalba as our newest CFH family member! She and her husband just moved here after spending a few years in Japan, so be sure to ask about her adventures as you get to know her.
Strength: Push Press Conditioning: 3 Rounds 12 Jumping Lunges 12 Russian Sit-ups (35/25#) 12 Ground-to-OH with plate  Be sure to set your August goal this week and write it on the board...then walk over and put your short-term and long-term goals on the large boards. Why are you here? What specifically do you want to improve? By when? By how much?
Strength: Push Press Conditioning: 3 Rounds :40 on / :20 off Parallette Pass-throughs Burpees Jumping Lunges T2B  Please help us send HAPPY BIRTHDAY wishes to Coach Brandi today! Rumor has it Tom is going to coach the 6 a.m. class so she can sleep in today...but she's coaching the other classes and plans to jump into the Met-Con with you guys and gals in the 7 p.m. class.
Strength: Jerk Conditioning: 4 Rounds 3 Power Cleans (95/65#) 6 Toes-to-Bar 9 Jumping Lunges 12 Squats *compare to 6-23-12  DING, DING, DING, DING, DING, DING, DING, DING! So many of you hit new PRs on your lifts this weekend as we worked through the CrossFit Total - CONGRATULATIONS!
Strength: Press Conditioning: 3 Rounds (1 round includes both two-minute AMRAPs below) 2 min AMRAP 20 Jumping Lunges 10 HR Push-Ups 10 Pull-Ups 2 min AMRAP ME UB Power Cleans (75%)  Please help us wish Zack Stroud a very HAPPY BIRTHDAY today!
Strength: Deadlift Conditioning: 10 min AMRAP 7 Push Press (60%) 20 Jumping Lunges 10 V-Ups *compare to 9-12-12
 If you're interested in tackling the 90-day Paleo Challenge, be sure to sign up on the whiteboard this week. There will be a buy-in; an official weigh-in; a required food log; spot checks; and an official weigh-out. It's a commitment on your part...but the rewards far exceed the "pain" of giving up grains. Still undecided? Check out these testimonials on Robb Wolf's website and read the stories of people who have lost weight, gained mass the healthy way, increased performance, and recovered from some pretty gnarly health issues.
Strength: Deadlift Conditioning: 10-9-8-7-6-5-4-3-2-1 HR Push-Ups Jumping Lunges  SCHEDULE REMINDER:
Strength: Thrusters (5-3-1+) Conditioning: 8 min AMRAP 5 Burpee Wall Balls (20/14#) 7 T2B 9 Jumping Lunges Yesterday we posted a few before & after pictures of the box...so today let's take a look back at the people who made it possible...YOU! Even though we're missing a few people in the photos below, we want to (again) thank each of you for being part of our CrossFit Hermitage family. Look at how much some of you have changed in such a short amount of time - beautiful people!             Strength:
3x3 Dip Squats (120% of Jerk) Push Press behind neck (5-5-5+) Conditioning: 3 Rounds :40 on / :20 off Parallette Pass-throughs Burpees Jumping Lunges T2B  If you are competing this weekend, DO NOT come in tonight. We love ya, but you must get your rest! We'll have a short Met-Con tomorrow night, followed by lots of mobility work for everyone (competitors will only do the mobility work). We WILL have regular class Saturday morning, so come on in then head over to CF Music City to cheer for your CFH family.
Strength: Deadlift (3-3-3+) Conditioning: 10 min AMRAP 30 Jumping Lunges 20 Push-Ups 10 V-Ups  Our next 101 class will begin Tuesday, October 9 at 7 p.m. If you know someone awesome who would be a good fit for our CrossFit Hermitage community, have them to contact us today to register. We only have a few spots left!
Be sure to put October 20-21 on your calendars as well, and come out for the "Scary Strong Games" benefiting Steve's Club Nashville. If you don't plan to compete, at least make plans to cheer on your CFH family as they give it their all. Let's get this party started! 4 Rounds (1 round includes both 2 minute sections below) 2 min AMRAP 20 Jumping Lunges 10 HR Push-Ups 10 Pull-Ups 2 min: ME UB Front Squats (70%)  From the CrossFit Games site: "The 2012 Reebok CrossFit Games will be airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST. Catch all the action of this year’s competition from the surprise Camp Pendleton endurance events to the intense final day of competition where the competitors tackle Elizabeth, Isabel and Fran."
http://games.crossfit.com/article/espn2-tv-schedule Strength: 1 Clean + 2 Push Jerks 2 sets @ 65% 2 sets @ 75% 3 sets @ 85% *Rest 1-2 minutes between sets Conditioning: 10 min AMRAP 7 Push Press (60% of 1RM) 20 Jumping Lunges 10 V-Ups  Uh oh...it's another Birthday WOD! Yep, one of your coaches celebrates the 8th anniversary of her 29th birthday tomorrow (because Brandi never actually turned 30) so it's time to crank it up! Don't worry...today's WOD really isn't that bad.
4 Rounds 3 Power Cleans (95/65#) 6 Toes-to-Bar 9 Jumping Lunges 12 MB Squats  Plenty of studies have found that the food you eat shortly after waking determines how you'll burn (or store) body fat throughout the day. Along with your protein (you should try to get about 30g of protein within 30 minutes of waking), consuming coconut oil is a great way to start the day. Unlike some of our other healthy fat options that digest slowly, coconut oil enters your bloodstream almost immediately and prompts your body to release fat-burning enzymes. Try adding it to your morning coffee (and kick that splenda to the curb); use a spoonful in a skillet for scrambled eggs; or melt a little and put it in your morning protein drink. Be careful not to overdo it, though!
LIFT: Barbell Lunges (5-5-5 each leg) MetCon: 12 min AMRAP 3 HSPU 6 Jumping Lunges 9 K2E  It's official! We had our first workout in Suite 205 last night and boy oh boy was it a good one. Right gang?!? We'll go for 'short and sweet' tonight.
LIFT: Push Press (3-3-3+) MetCon: 3 Rounds 15 Pull Ups 15 Jumping Lunges  DON'T FORGET! CrossFit Hermitage is participating in "Health, Hope, and Heroes Day" at the Hermitage Community Center TODAY from
9 a.m. - 1 p.m. It will be a great event with free health screenings, ballroom dancing, recycling opportunities, face painting, and much more. We hope each of you can make plans to swing by before or after class and say hello (...and bring the little ones for a meet & greet with Shrek, too)! Regular class will be held at 10 a.m. at the box. You have 12 minutes to get through as much of this list as possible. 3...2...1...GO! Row 15 calories 30 Pull-Ups 20 Deadlift (135/95#) 30 Jumping Lunges 20 Power Cleans (135/95#) 30 KB Swings (44/35#) 20 Front Squats (135/95#) 30 Sit-Ups 20 Shoulder to Overhead (135/95#) 30 Push-Ups |
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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