 We will have ONLY 9 a.m. & Noon classes today. We are CLOSED Wednesday & Thursday. We re-open Friday with normal hours.
Strength: Deadlift Conditioning: EMOM as long as possible (20:00 cap) with 135/95# 3 Power Cleans + 3 Front Squats + 3 Push Jerks *compare to 2-11-13  Please help us send HAPPY BIRTHDAY wishes to Leigh Ann Pepin today!
Don't forget to REGISTER HERE for the February 9 Double Under Seminar here at the box as soon as possible. We want to be sure the first spots go to our members before we open up to non-members. Christmas is only ONE WEEK away! If you made the commitment to do the "12 Days of Fitness" challenge, stick with it and knock it out before you run out of time. Please note our holiday schedule and plan accordingly. Strength: Clean & Jerk Conditioning: 10 Rounds 2 Power Clean + 1 Jerk (70%) 5 T2B *compare to 4-23-12  Mark your calendars, grab all the pink clothing you can find, and join us Saturday, November 16 for our 2nd annual BARBELLS FOR BOOBS event!
This is a fundraising event, and everyone is invited...so grab a few friends and let them get a taste of CrossFit while supporting a great cause. Event details can be found HERE. This event is less than three weeks away, so please click HERE to make an online donation...and of course, share that page with friends and family so we can help "Save a Pair. Save a Life." Strength: Front Squats Conditioning: 12:00 AMRAP 7 Power Cleans (115/75#) 10 Jerks (115/75#) 15 Sit-Ups *compare to 12-19-12  REMINDERS:
Conditioning: 5:00 AMRAP 5 HSPU 10 KB Swings (55/35#) 15 Sit-Ups  Mark your calendars!
Strength: Power Cleans Conditioning: 7:00 AMRAP 7 MB Cleans 7 Wall Ball Sit-Ups  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)  Such a great reminder...whether you're on the Paleo challenge, focusing on your individual goals, or just trying to set your priorities and juggle your day....stay true.
Strength: Power Cleans Conditioning: 5 Rounds 10 Box Jumps (24/20") 10 Russian Sit-Ups (25/15#) 10 Ring Dips  Today's workout will be completed in honor of the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11/01.
100 Deadlifts (145/115#) 100 Power Cleans (95/65#) 100 Ground to Overhead (65/45#) 43 Burpees *As always, scaled options are on the whiteboard.  Please help us send HAPPY BIRTHDAY wishes to soon-to-be momma, Heidi Jenks, today!
A few reminders:
Strength: Cleans Conditioning: 3 Rounds 12 Power Cleans (135/85#) Run 400m 10 HSPU  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  We announced the Paleo challenge first-place winners yesterday, but please take a moment to congratulate ALL of our athletes who completed the 90-day challenge. CrossFit Hermitage is now missing 108 pounds; 54 inches; and 29.3% body fat...and that's from only 10 people (Cathy, Erica, Holland, Homer, James, LJ, Will, Zack...and of course, Matt and Tressa)! These guys and gals did a TON of work and made some really great nutrition changes...kudos to all!
Strength: Cleans Conditioning: Up the Ladder for 8:00 (115/75#) Power Clean Front Squat Push Jerk *compare to 12-26-12  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%)  You guys come in here and work hard every day...but none of that matters if you don't eat healthy and fuel your body for the performance you're working so hard to achieve. We want to help and make it as easy as possible for each of you to eat healthy, so we now have THREE OPTIONS for whole, clean foods (aka Paleo) to be delivered to the box just for you! By now you should know about PaleoWorks: weekly pre-made Paleo meals delivered here every Monday morning. We are also happy to share details of a new vegetable CSA and a Grass Fed meat CSA. You can sign up for these services now and have bushels of veggies and assortments of frozen meat delivered HERE for you from May through October. Details are on the flyers in the lobby.
Strength: Press Conditioning: EMOM for 12 minutes 3 Touch-and-Go Power Cleans (70%)  Lots of people are ringing that PR bell - how are YOUR goals coming along? You only have a few days left to hit those March targets so set aside time to practice, practice, practice!
Strength: Front Squats Conditioning: 12 min AMRAP 7 Power Cleans (115/75#) 10 Push Jerks 15 Sit-Ups *compare to 12-19-12  Strength: Deadlifts
Conditioning: 3 Rounds 10 T2B 10 Power Cleans (70%) 10 HR Push-Ups Then immediately work to complete 30 HSPU NOW...STOP THE WHINING! Ok gang, it’s time to take a step back and think about why you’re here. We know your time is valuable - surely you’re not choosing to spend it doing something you don’t want to do, right? You started this CrossFit journey to get better – period. We understand that means something different for everyone: lose weight, gain muscle, move better, learn new skills, live a more independent life, relieve stress, etc….but whatever your goal, the only way to get there is to work for it, not complain about it. Now, I’m not saying we have a box full of Negative Nellys…nor are we all Positive Pollys all the time (boy would that be aggravating). I think we collectively land somewhere in between, but lately there’s been a TON of whining and moaning, and it needs to stop. I’m talking about those seemingly harmless comments like “I could never do that muscle-up thing” or “I suck at running” to the flat-out negative “Burpees? Again? I hate Burpees” or “Paleo sucks” or “This is too hard.” This is a supportive community, and if you’re having a bad day, we get it…but please understand that your comments impact everyone around you whether you realize it or not. Every day, there’s going to be something on that whiteboard that someone doesn’t like. How horrible would it be to walk in and hear every single person complain about every single move? You are here to get better, and we are here to get you there, but that’s not going to happen without hard work. Scale back when you need to; take a short break when you need to; but when you arrive at the box, come in ready to work and stay positive. You CAN do this...you ARE better than yesterday! Lisbeth Darsh is a member of the social media team for CrossFit HQ and shares some spot-on thoughts through her blog, "CrossFit Lisbeth." Read on (and pardon the language)... “…WTF has happened to people in this world? When did bitching become the hobby du jour? “I don’t like that.” “But I can’t do that.” “This workout favors the stronger/lighter/faster/slower/heavier/younger/older/blue-eyed/olive-skinned/gamer/book worm mathlete.” “But that weight’s too heavy.” “That weight’s too light.” This isn’t Goldilocks and the Three Bears. You don’t get to try everything until you find the bar that is “just right.” There’s no blanky or sleepy time during the workout. You get what you’re given. And you do the workout. See, you found CrossFit and part of its appeal was that in a super-careful, politically correct world, someone was going to say to you: “Here. Do this. Shut up and do it. Stop complaining. You might suck at it. So what. Work your weaknesses. Nobody is f***ing perfect all the time.” And you liked that idea. It was rough and sexy. The gym was hot in a badboy way again. And it made you a better athlete, and a better person. You joined because you were sick of not being as strong as you believed you could be. Physically, mentally, emotionally. So, be strong now. In fact, be strong when faced with anything and everything in your life. And tackle that sh**. Stop bitching and do work.” – CrossFit Lisbeth  We have a new 101 group starting tonight, so please take a moment to say hello to the new folks as you wrap up class.
Also, the next workout for the CrossFit Open will be announced at 7 p.m....and......drumroll......we have someone ready to tackle it shortly after the announcement! Feel free to stick around to cheer, help judge, learn, etc. YAY for Wednesdays (well, the next four anyway)! Strength: Power Clean Conditioning: 5 Rounds 5 Pistols 7 Push/Split Jerks (70%) 15 Pull-Ups  PARTNER WOD TODAY!
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/85#) 1 Round of "Cindy" after each set Team rules, explanations, and scaling options are on the whiteboard.
 "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#)  In exactly ONE MONTH, CrossFit HQ will announce the first WOD for the CrossFit Open...and we'll all be just like giddy, nervous little school children for three days until we can complete the WOD that Saturday. If you plan to sign up, click HERE and make that commitment today!
Strength: Squat Cleans Conditioning: 12 min AMRAP 5 Power Cleans (135/85#) 10 T2B 15 Wall Ball (20/14#) |
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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