CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, May 15

5/15/2014

Huge thank-you to Ryan for coaching all the classes Tuesday night...huge congrats to Holland Marie for a successful CD launch party (and we know there's MUCH more success in this lady's future)...and huge kudos to EVERYONE who showed up for yesterday's hero WOD. It was a tough one and you all overcame!

Strength: Front Squats

Conditioning:
Run 800m for time
Tabata Squats
Tabata Sit-Ups
Run 800m for time

Thursday, May 8

5/8/2014

Congratulations to Jim Dikeman for completing a 10-mile race this past weekend in a little over 1.5 hours...and he did it with zero long-distance training runs. (This CrossFit thing must really work, huh?) - WAY TO GO JIM!

Partner workout today (kind of):
10 Rounds
Run 100m
10 Burpees
Run 100m
10 Lunge Steps

*Partner/work details are on the whiteboard

Saturday, May 3

5/3/2014

90-day Paleo Project peeps who have NOT repeated Benchmark #2 yet..."Morrison" is on tap for you guys!

Everyone else...you have a to-do list for today's Met-Con.
For time:
20 Deadlifts (225/185#)
30 Box Jump Overs (24/20")
40 KB Swings (55/35#)
50 Double-Unders
Run 1 large lap
50 Double-Unders
40 KB Swings (55/35#)
30 Box Jump Overs (24/20")
20 Deadlifts (225/185#)

Thursday, April 17

4/17/2014

Please help us send big HAPPY BIRTHDAY wishes to Darlene Oliver today!

Strength:
Heavy Push Jerk / Split Jerk

Conditioning:
15:00 AMRAP
10 Wall Ball (20/14#)
20 Box Jumps (24/20")
Run 200m

Monday, November 4

11/4/2013

This is the LAST WEEK for our Lurong Paleo Challenge. Be sure to give these hard-working guys and gals a high five and cheer them on as they power through the last few challenge WODs.They've worked so hard during this challenge, and they're already seeing great results.

Strength: Snatch

Conditioning (*compare to 4-8-13):
Run 1 lap
THEN 3 rounds of 30 squats, 20 sit-ups, and 10 Burpees
THEN Run 1 lap

Saturday, October 12

10/12/2013

THIS is how CrossFit Hermitage athletes do the Warrior Dash! Huge thanks to Manda Patrick for creating and sharing this fun video. Manda is actually running "The Middle Half" 1/2 marathon in Murfreesboro, TN today, so be sure to send her some good mojo!

Today's WOD:
For time, complete the following
100 Lunge Steps
Run 400m
100 Push-Ups
Sprint 100m
100 Sit-Ups
Sprint 100m
100 Squats
Run 400m

Friday, September 27

9/27/2013

Strength: Hang Power Cleans

Conditioning:
3 Rounds
Run 400m
10 Superman
10 Hollow Rocks
5 HSPU

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, September 9

9/9/2013

The Lurong Living Paleo Challenge starts one week from today. If you want to feel, sleep, and perform better...this challenge is for you. It is eight weeks long and the great team at Lurong will provide articles, tips, an online dashboard, and other tools to help you stay accountable and make long-term habits to improve your health.

Strength: Find 1RM Clean
Conditioning: a little running

Saturday, September 7

9/7/2013

For those of you not in class last night, here's the big surprise...we now have LOCKERS for you! Of course, with your new toys come new rules like 'no smelly stuff'...'no food'...'don't leave your shaker bottles in there'...'these are everyone's to share, so no, you may not customize them'...etc. The cubes are still available for your shoes, journals, etc, but if you'd like to bring a lock and secure your valuables while you're in class, go for it (leave it UNLOCKED when you're not here, though).

Don't forget - after class today, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats.

WOD details:
10-8-6-4-2-4-6-8-10
Push Press (115/75#)
SDHP (115/75#)
T2B
Run 100m after each set

*similar to 12-1-12 and 6-8-12

Monday, August 19

8/19/2013

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

Wednesday, August 14

8/14/2013

Strength:
Turkish Get Ups

Conditioning:
EMOM for 11 minutes
Run 150m
*compare to 11-2-12

For your calendar...

The Reebok "Friends and Family Event" where you get 40% off (including ALL of their CrossFit items, even Oly shoes) runs TODAY through Sunday, 8/18.
CFH is registered and ready to go for this year's nation-wide LuRong Living Paleo Challenge. YOUR registration opens Friday, 8/16 and the challenge begins Monday, 9/16.
On Monday, 9/2, we will have one class only at 10 a.m. with a fun Labor Day cookout immediately following. Sign up on the whiteboard, please.
We love staying involved with the Nashville Rugby Club through various events throughout the year...and this is a fun one! After class on Saturday, 9/7, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches may or may not be on one of the boats. :-)
"The Original Mud Run" has a 5K and a 10K option, and will be held in Franklin, TN on Saturday, 9/28.
This year's Warrior Dash is Saturday, 10/5 and a number of our CFH athletes are already signed up for the 11 a.m. heat. Save money by registering before September 4!
Scary Strong Games - Registration is now open; event is October 19-20
Barbells for Boobs at CFH - October 26 (details coming soon)
Halloween WOD at CFH - Thursday, October 31

Saturday, August 10

8/10/2013

Who's ready to play with the tires today? Oh yeah, and the sledgehammers, too!

5 Rounds:
5 Tire Flips
10 Tire Jumps
15 Sledgehammer Strikes
Run 400m

Monday, August 5

8/5/2013

Please help us send HAPPY BIRTHDAY wishes to soon-to-be momma, Heidi Jenks, today!
A few reminders:

Bring cash for eggs tonight; Khristin and her family will arrive around 5:30 p.m.
No more 7 p.m. class on Monday nights; we will continue the 7 p.m. classes on Tuesday and Thursdays.
Our next 101 program starts tonight, so be sure to say hello to the new faces as they arrive.

Strength: Cleans

Conditioning:
3 Rounds
12 Power Cleans (135/85#)
Run 400m
10 HSPU

Monday, July 29

7/29/2013

It's time to test your new 1RMs on different lifts this week - who's ready to ring the bell again?!?

Strength:
Find 1RM Snatch

Conditioning:
Run 400m for time
Rest
Run 400m for time (faster than the first lap)

REMINDER: this is our last 7 p.m. class on Monday nights; we will continue the 7 p.m. classes on Tuesday and Thursday nights.

Thursday, July 25

7/25/2013

Don't forget - we're having a little "Christmas in July" by doing the 12 Days of Christmas WOD this Saturday; please plan to stay a little later than usual.

Strength:
Good Mornings

Conditioning:
3 Rounds
Run 400m
5 Deadlifts (275/185#)
10 Box Jumps (24/20")

Saturday, July 20

7/20/2013

Photo credit: Games.CrossFit.com

The CrossFit Games start next week, and the first event was announced as "Naughty Nancy." Of course, we don't know exactly what that means, but it's a great connection to our "Girls of Summer" here at CFH...so we're going to tackle the benchmark WOD "Nancy" today.

Read this quick article to be sure you're set up properly and ready to watch when the excitement starts; it looks like you WILL NOT be able to watch over the web this year.

"Nancy"
5 Rounds
Run 400m
15 OH Squats (95/65#)

Monday, July 8

7/8/2013

And, we're back! Here's a little Monday motivation for everyone…let's hit this week hard as we come out of the holiday weekend.

Strength: Front Squats

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 10/6/12
(or previous dates: 8/6/12; 2/18/12; 12/17/11)

Saturday, June 22

6/22/2013

Please help us welcome the newest members of our CrossFit Hermitage family - they just graduated the 101 class last night and they're ready to jump in the deep end!
From left: back row - Jayson and Robert; middle row - Chris and Justin; front row - Meghen, Katelin, Grace, Tameeka, Lisa, and Ashley.

5 Rounds
Sprint 200m
ME UB Thrusters (115/75#)
Rest 1:1

Wednesday, June 12

6/12/2013

Please help us send HAPPY BIRTHDAY wishes to Shannon Glover today! This video is not his 1RM, but I think we can all agree that a strong deadlift is a great way to celebrate the day, right?

UPCOMING SCHEDULE CHANGES:
No regular classes this Saturday, June 15. We are hosting a private Olympic Lifting Clinic all weekend.
We will be CLOSED JULY 1 - JULY 6.

Strength:
Overhead Squats

Conditioning:
3 Rounds
7 Deadlifts (275/185#)
Run 400m

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