CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, May 13

5/13/2014

This weekend is the Central East Regional CrossFit competition in Cincinnati, Ohio and we are SO excited to travel with some of you guys to check out the top competitors. Can't wait to see who goes to the CrossFit Games in July! For those of you not able to make the trip, check out games.crossfit.com over the weekend for event details, leaderboard info, and even live streaming of the events! Thanks to Ryan Flood, all classes WILL RUN AS SCHEDULED.

Strength: Back Squats

Strength: Press

Thursday, May 1

5/1/2014

Strength:
Find 1RM Press/Push Press

Conditioning:
Run 200m
50 Lunges
40 Pull-Ups
30 Push-Ups
20 Front Squats (95/65#)
10 Hang Power Cleans (95/65#)
Run 200m

*compare to 9/6/13
(or previous dates: 7/8/13; 10/6/12; 8/6/12; 2/18/12; 12/17/11)

Monday, April 7

4/7/2014

Please help us send big HAPPY BIRTHDAY wishes to one of our newest CFH family members, Scott Stilwell!

Strength:
Seated Press

Conditioning:
Ball Slams, Band Pull-downs, and Double-Unders

Thursday, April 3

4/3/2014

Strength:
Press & Push Press

Conditioning/Skill:
3 Sets, NFT
10 TALL Box Jumps
10 HSPU
10 Alternating Pistols

Whether you competed in the Open or not, you worked through some pretty tough programming and high volume the last 5 weeks...so it's time to REALLY dig in and take care of those hips and shoulders. Be sure you take a moment after each class to go through the movements we have listed on the whiteboard for mobility and stretching. Of course, Epsom salt baths, rejuvenating activities, and a little sunshine does wonders, too!

Friday, March 14

3/14/2014

Here they are - the newest members of our CFH family!
From left: Scott, Rebecca, Wes, Autumn, Drew, Barbara, and Maritza in front (not pictured: Wendi)

Strength: Press & Push Press

Conditioning: 3 sets, each for time
20 KB Swings (55/35#)
40 Double-Unders
Rest 2:00

Wednesday, January 22

1/22/2014

We're about TWO WEEKS away - Double Under Seminar - Sunday, February 9! We are thrilled to welcome Melly Metz and her awesome company, JumpNRope, to the box...and we know you will have a blast with this hands-on learning experience!

Sunday, February 9, 2014

1:00 - 3:00 p.m.
CrossFit Hermitage

PLEASE REGISTER HERE before it's too late!

Strength:
Press & Push Press

Conditioning:
Back Squats and Skills Practice

Wednesday, January 8

1/8/2014

Guess What?!?! We had a few mis-prints on the last shirt order, so the printer is going to do another small print run for us. We DO have extra shirts in stock, but if you missed out on the last order...or didn't realize you wanted a specific color until your best friend got it...or didn't get the CFH swag you asked for as a Christmas gift...then THIS IS YOUR CHANCE to get the item(s) you want. Sign-up sheets are in the lobby.

Strength: Floor Press

Conditioning:
EMOM for 5:00
10 Press (floor press weight)
THEN it's time for some skills practice

Friday, January 3

1/3/2014

Possible inclement weather: if we need to cancel a class due to dangerous road conditions, we will post on our Facebook Page as SOON as we make that decision.

It's now time to jump back in and focus on the year ahead! We have some great things coming up in the next few months, so keep your eyes and ears peeled for various announcements.

Our next 101 program begins Monday, January 6. Help us spread the word and get those last-minute registrations in!

Don't forget - the American Red Cross "Blood, Sweat, and Cheers" workout is Saturday, January 11 (YOU MUST DONATE BLOOD BEFORE JANUARY 5).

Strength: Deadlift

Conditioning:
"Sally" Back Squats
THEN
"Sally" Press

*compare to 10-8-13

Saturday, November 30

11/30/2013

You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!

For time:
(115/75#)
30 OH Squats
30 SDHP
30 Front Squats
30 Press
30 Lateral Hops
30 Floor Press
30 Front Rack Lunges

Wednesday, October 23

10/23/2013

One-rep max weeks are always tough. Be sure to rest, properly recover, and eat to FUEL your performance. Here's a little inspiration to get you through mid-week and finish strong!

Video quote: "My heart and my mind will carry my body when my limbs are weak."

Strength: 1RM Press
Conditioning: 100 Squats for time

Friday, October 18

10/18/2013

Please help us welcome our newest member of the CFH family, John Riddle. He came to us as a CrossFitter, so you may have already seen him around the box knocking out a few workouts. Be sure to introduce yourself and make him feel welcome!

Strength: Press

Conditioning:
8 min AMRAP
10 Push Press (115/75#)
10 Box Jumps (24/20")
10 K2E
*compare to 11-6-12

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)

Tuesday, October 8

10/8/2013

Who's ready to meet "Sally" today?

Strength:
Deadlift

Conditioning:
"Sally" Back Squat
Rest
"Sally" Press

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#)

Tuesday, September 24

9/24/2013

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

Monday, September 16

9/16/2013

We've been working with some new ideas for the programming, and we've seen good results so far...so now it's your turn. There's nothing crazy going on - just a small change to the strength cycle that we think will clear up some questions, help new people acclimate a little faster, and help you self-adjust for those days when you're feeling fantastic and those days when you just don't have that much to give. The entire point is to have fun and consistently make progress...so grab your journal (seriously, you NEED TO KEEP A JOURNAL) and come in ready to work.

NOTE: if you're doing the Paleo Challenge,

You must register TODAY, before midnight.
Stand in front of your mirror at home TODAY and take a "before" picture (for your eyes only unless you decide to share it after the challenge).
Sign up on the whiteboard to get your measurements taken and log that data into your Lurong account before the deadline.
Join our private Facebook group "CFH Lurong Paleo Challenge" so we can use this as a communication tool throughout the challenge.
Keep your eyes peeled for the Paleo Challenge workout details as we figure out dates/times so we can have judges available for everyone.

Strength: Press

Conditioning:
4 Rounds
Run 400m
20 Pull-Ups
Rest 1:1

Monday, June 3

6/3/2013

Happy Monday, everyone! Not only did we have a ton of fun on Saturday, but this is going to be a great week full of PRs...we just know it! Get your mind right, sleep well, HYDRATE, and eat to fuel your performance as we test 1RMs every day this week!

SCHEDULE REMINDERS:
We now have a 5 p.m. class on Mondays and Tuesdays.
We are CLOSED Friday, June 7 and Saturday, June 8.

Strength: Find 1RM Press

Conditioning:
21-15-9
MB Cleans (20/14#)
Push-Ups
Sit-Ups

*compare to 5-8-12

Thursday, May 30

5/30/2013

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

Monday, May 27

5/27/2013

With gratitude and pride, we remember those who served and died for our country and our freedoms. We honor the sacrifices of our fallen soldiers, wounded warriors, POWs, and those MIA; may you and your families find peace.

Strength: Cleans

Conditioning: complete the following list for time.
Row 500m
30 Burpees
20 Push Press or Jerk (165/95#)
10 Sit-Ups

MEMORIAL DAY SCHEDULE: CLASSES AT 6 A.M. AND 9 A.M. ONLY TODAY.

Wednesday, May 15

5/15/2013

Today's Hero WOD is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005.

Strength: Press

Conditioning: "JT"
21-15-9
HSPU
Ring Dips
Push-Ups

<<Previous