 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  Wonderful, wonderful, wonderful job with the Turkish Get-Ups yesterday! Whether you were just learning the movement, working through using 10# more than ever before, or balancing a super heavy barbell, you guys all did great!
Strength: Find 1RM Snatch Conditioning: 5 Rounds, not for time: 4 Broad Jumps (6') 6 Renegade Rows 8 Weighted OH Lunge Steps  Please help us send HAPPY BIRTHDAY wishes to Jason Pepin today! We hear they had a great time at the Wilson County Fair over the weekend...let's help him work off all that "fun."
Strength: OH Lunges Conditioning: 6 Rounds Run 1 lap (~250m) with plate (35/25#) 5 Hang Squat Snatches  HUGE KUDOS to Leigh Ann Pepin for getting her first strict pull-up last night! What's YOUR goal? How close are you to reaching that goal? Put it on the board and let us help you create a plan to get there!
Strength: OH Lunges Conditioning: "Tabata Something Else" 4 complete Tabata cycles back-to-back: pull-ups, push-ups, sit-ups, and squats  Check out this great article about realizing your true Paleo percentage. Do you eat 80/20? 90/10? Do you REALLY understand what that means and what your body thinks that means?
Strength: Front Squats Conditioning: 15-12-9-6 Plate or DB OH Lunges (45/35#) Ring Dips  We have another birthday to celebrate today - HAPPY BIRTHDAY wishes go out to Erica Gamble!
Strength: OH Squats Conditioning: 21-15-9 OH Lunges (75/55#) C2B Pull-ups Over-bar Burpees  You should already have your monthly goal for June in mind, so be sure to write your name on the board and tell us what it is today/tomorrow.
REMINDER: OLYMPIC LIFTING CLINIC THIS WEEKEND. We are bringing in an awesome Oly coach from San Diego to host a two-day Olympic Lifting Clinic that includes an individual analysis for each registered athlete this Saturday and Sunday, June 15-16. Whether you've been with us for a while or you're just getting started, there is GREAT VALUE in spending the weekend focusing on your technique. It will - without question - improve your snatch, clean, and jerk! If you can only make one day of the clinic, don't let that stop you - details, cost options, and registration can be found HERE. Strength: Snatch Conditioning: 5 Rounds 5 Push Press (115/75#) 7 OH Lunges 9 Pull-Ups *Compare to 10-2-12  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 ('cause 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, dread thinking of something new to try, or if you're planning to do the upcoming 90-day paleo challenge, this is absolutely 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! You can see this week and next week's menu HERE to get an idea of the food they serve. Let us know if this is something you're interested in; we'll work with the great people of "My Paleo Works" to get everything set up at the box next week so we can start accepting your deliveries as early as Monday, 2/4...hmmm...that's the start of our next 90-day paleo challenge. Coincidence? I think not. Strength: Power Cleans Conditioning: 3 Rounds 10 Box Jumps (24/20") 10 T2B 10 OH Lunges (45/25# plate)  Remember - MetCons come first this week. It's a great way (and the only truly safe week during the strength cycle) to test your form and technique when you're tired.
Strength: Snatch Pull + Power Snatch (5-5-5) Conditioning: 5 Rounds 5 Push Press (115/75#) 7 OH Lunges (115/75#) 9 Pull-Ups  If you registered for the Warrior Dash and still plan to attend, please put your name on the board. If you can't make it to the new location, be sure you request a refund before midnight tonight (the deadline in their email).
Strength: Back Squats (be sure you use your THREE REP MAX numbers) 5-5-5 @ 75% of your 3RM 5-5 @ 80% of your 3RM Conditioning: 3 Rounds 20 Barbell OH Lunges (95/65#) 20 Lateral Burpees
 What's that you say? You say it's your birthday? Well, alright! HAPPY BIRTHDAY to Mr. Shannon Glover! Yes, yes, of course you can have a Birthday WOD.
LIFT: Bulgarian Split Squat (5-5-5) MetCon: 3 Rounds 20 yard OH Run (35/25#) 10 OH Lunges (35/25#) 5 Vertical Jumps (1 block above reach) 10 OH Lunges (35/25#) 20 yard OH Run (35/25#) 10 Sit-Ups  Grab your sweatbands and striped socks - it's time to get back to work!
LIFT: Push Press (5-5-5) MetCon: 21-15-9 Russian Sit-Ups (25/15) KB Swings (55/35) OH Lunges (45/25) |
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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