CrossFit Training for Hermitage, Donelson, and Nashville, TN

Monday, December 23

12/23/2013

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

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.”

Thursday, December 5

12/5/2013

On Monday, we posted a quick shot of the new 'artwork' in the lobby...but it wasn't truly complete until we added the pictures of you guys. Two years ago TODAY, we opened the doors for our very first official CrossFit class...but again, it didn't mean anything until YOU walked through the doors (working out in a big ole warehouse by yourself isn't much fun, trust me). We thank you for trusting us as your coaches, for welcoming and supporting each other, for encouraging and celebrating successes, and for contributing to our CrossFit Hermitage family. YOU are part of something amazing, and we are thrilled to be on this journey with you.

Together, you guys and gals have "officially" lost more than 200 pounds, 100 inches, and 50% body fat - and that's just what we captured during two Paleo challenges this year - WOW! We've seen so many other wonderful transformations over the past year as well...mindset shifts, strength building, increased confidence, healthier living choices, mastering various skills, and even a few fun runs and CrossFit competitions. YOU GUYS ARE ROCK STARS AND WE LOVE YOU ALL!

Strength: Push Press

Conditioning:
5 Rounds
10 MB Cleans (20/14#)
15 KB Swings (55/35#)
*compare to 12-5-11

Tuesday, December 3

12/3/2013

Apparently, the Thanksgiving leftovers got the best of us and we totally skipped announcing Lisa Stroud's birthday yesterday...oops! If you didn't already wish her a HAPPY BIRTHDAY, join us for belated wishes today. Hugs to you, Lisa!

The 12 Days of Fitness challenge is now underway! Be sure you check the window in the new space and complete "Day 1", "Day 2", "Day 3", etc as you wrap up each class. Again, you don't have to complete the movements on specific dates...just tackle them in order and complete all 12 individual days before Christmas. Don't forget to sign the log sheet and let us know you did each one.

Strength:
Snatch

Conditioning:
For time, complete the following (5:00 cap)
20 KB Swings (55/35#)
40 Double-Unders
15 KB Swings
30 Double-Unders
10 KB Swings
20 Double-Unders
5 KB Swings
10 Double-Unders

Wednesday, November 27

11/27/2013

HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.

Strength:
Front Squats

Conditioning:
5 Rounds
7 KB Swings (55/35#)
7 Burpee Box Jumps (24/20")

Wednesday, November 20

11/20/2013

Strength:
Front Squats

Conditioning:
You have 3:00 to complete 6 HSPU, 10 T2B, then AMRAP KB Swings
Rest for 2:00
Repeat twice

Wednesday, November 6

11/6/2013

Strength: Bear Complex

Conditioning:
2 Rounds
30 OH plate lunges (45/25#)
30 KB Swings (55/35#)
30 Push-Ups
30 Plate Sit-Ups

Thursday, October 24

10/24/2013

REMINDERS:

This Saturday, 10/26 - Halloween WOD and cookout. Class starts at 4 p.m. with the cookout to follow; costumes required. Bring a dish, meet new people, and enjoy!
Tuesday 10/29 - Manda and Chelsea are doing hill sprints again at the Percy Priest Dam. Reach out to them if you want to join in the fun.
Saturday 11/9 - Master's Competition at CrossFit Talon. Sign up to compete or head over after class to cheer on your CFH teammates.
Saturday 11/16 - Barbells for Boobs fundraiser event. Details coming soon.

Strength: Power Cleans

Conditioning:
5:00 AMRAP
5 HSPU
10 KB Swings (55/35#)
15 Sit-Ups

Monday, October 14

10/14/2013

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

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, October 3

10/3/2013

You MUST have goals to succeed...bottom line. Whether your goals are habit based (drink 1G of water each day); skill based (practice pull-ups or DUs or HS after every workout); nutrition related (strict Paleo for 30 days); or something else...you have to set long-term goals, then figure out a few short-term steps that will get you there, then think about what you need to do each month to take those steps. Write your short- and long-term goals on the large boards, and jot down that monthly goal on the board by the water fountain. Stick to it and you'll be amazed at your progress!

Strength: Press

Conditioning:
3 rounds
20 Front Rack Lunge Steps (75/55#)
10 Box Jumps (24/20")
20 KB Swings (55/35#)

Thursday, September 26

9/26/2013

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#)

Thursday, September 12

9/12/2013

Please help us welcome the newest graduates of our 101 program. From left: Misty, Lindsey, Lyndi, Dave, Frannie, Missy, Pugsley, & Deb.

These guys and gals are the inaugural mid-morning class, and those new class additions to the schedule start Monday. We're adding 8 a.m. classes on Mon, Wed, Fri and 9 a.m. classes on Tues, Thurs. Come join us!

Strength: Find 1RM Turkish Get-Up

Conditioning:
5 min AMRAP
5 Box Jumps (30/24")
10 Ring Push-Ups
15 KB Swings (55/35#)

Tuesday, September 3

9/3/2013

Wait for it...wait for it...wait for it...ok, here it is: this is a de-load week! We will stay fairly light this week and really, really, really focus on form for each lift. Also, take time to finish up your August goals, work on mobility, and be sure you are well fed, well rested, and properly recovered. You're going for new 1RMs next week.

Strength: Snatch

Conditioning: 5 min AMRAP
10 Push-Ups
10 KB Swings (55/35#)
10 KB SDHP

Saturday, August 17

8/18/2013

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.

Friday, July 12

7/12/2013

Let's wrap up the week and head into the weekend with another birthday celebration - HAPPY BIRTHDAY, James Mathias!

Strength:
Sumo Deadlift

Conditioning:
21-15-9
KB Swings (55/35#)
Wall Ball (20/14#)
Russian Twists

*compare to 3-21-13

Tuesday, April 23

4/23/2013

There's exactly one week left in the month of April. How close are you to reaching your monthly goal? We saw James make his way across the monkey bars this morning (but didn't catch it on video); and we see a number of you practicing your pull-ups and double-unders after each class. Stay focused! Speaking of goals - put a note on your calendar for this Saturday; we're going to tackle the CrossFit Total and get your one-rep maxes for the Back Squat, Press, and Deadlift.

Strength:
OH Squats

Conditioning:
4 Rounds
5 Clean & Jerks (95/65#)
10 Box Jumps (24/20")
15 KB Swings (55/35#)

Saturday, April 20

4/20/2013

PARTNER WOD TODAY!
Let's help Kelly & Alex "pack and move" to California with a little packing and moving of our own today. Don't forget about the going-away shindig...2 p.m. at the Hermitage O'Charley's.

At 3-2-1-Go, you and your partner will move ALL of the equipment in your station across the gym to the platform where you will complete the following:
60 KB Swings
50 Partner Deadlifts (yes, both people on the bar at the same time)
40 Ground-to-Overhead
30 Plate Burpees
20 Box Jumps (alternate jumpers each time)

After this list is complete, you will disassemble everything and move it back across the gym to your starting point. Your WOD is complete only when everything is back in its place exactly as you found it.

Rules, weights, and further explanations are on the whiteboard.

Wednesday, April 17

4/17/2013

We have another birthday to celebrate - HAPPY BIRTHDAY to Darlene Oliver!

If you ordered Bison, bring in your coolers and let's settle up this week. Don't forget about PaleoWorks, the veggie CSA, and the meat CSA options to make eating clean and healthy super easy for you!

Last reminder - Partner WOD this Saturday, then a going-away shindig for Kelly at "Club O'Charleys"...be there!

Strength:
OH Squats

Conditioning:
For time, complete the following
30 Burpees
30 Wall Ball (20/14#)
30 KB Swings (55/35#)
30 Push Press (95/65#)
30 Pull-Ups

Thursday, April 4

4/4/2013

How did those March goals turn out? Comment on the Facebook page or email us to let us know...and start thinking about your April goals. We'll ask for those next week.

Strength:
Push Press

Conditioning:
Running Clock Kettlebell Swings
*compare to 5-16-12

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