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

Tuesday, December 17

12/17/2013

It's official...Double Under Seminar...CrossFit Hermitage...February...BE THERE! 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 for this fun event so we can lock you in before we open up to non-members.

Strength: Floor Press

Conditioning:
Tabata Squats
Tabata Push-Ups
Tabata Sit-Ups

Thursday, October 17

10/17/2013

Please help us welcome the most recent graduates of our 101 program to the CFH family. This group is super talented and we can't wait to see what they bring to the group classes...watch out, gang!

Strength: OH Squats

Conditioning: Tabata stuff

Friday, August 9

8/9/2013

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

Monday, March 4

3/4/2013

It's the beginning of a new month, and you know what that means...goals, goals, goals! Set your one, small, achievable goal for March and let us know what it is before Friday. Don't forget about your January and February goals, though - be sure to keep practicing those skills, stick with your newly created good habits, and continue to avoid those old habits you've already broken.

Strength:
Turkish Get-Ups

Skill:
Overhead Squats

Conditioning:
Tabata Grasshoppers

Tuesday, February 12

2/12/2013

Please help us send HAPPY BIRTHDAY wishes to Will Griffith! Even though he's out celebrating (better still be Paleo) and is probably not coming in tonight, let's celebrate on our own - Tabata style.

Strength:
Push Press

Conditioning:
Tabata Squats
Tabata Push-Ups
Tabata Sit-Ups
Tabata Lunges

Monday, November 19

11/19/2012

T-shirt details
Next Level Tri-blend - $20 each
Gray (men's & women's cuts)
Green (men's & women's cuts)
Green burnout (women's only)
Black (unisex long-sleeve only)

Strength: 1RM Deadlift

Conditioning:
Tabata Push-Ups
Tabata Sit-Ups
Tabata Singles

From now through 12/29, we're going to test your 1RM at a different lift every Monday. We will skip 12/24 and test three different lifts on Saturday, 12/29.

More exciting news - the new t-shirts are ready! We went with a simple logo on the front and the powerful "Burn the Boats" phrase on the back. Legend has it that when Cortes landed in Mexico in the 1500s, he ordered his men to burn their own ships to remove the possibility of doing anything other than going forward into the unknown. The phrase is also attributed to the commanders of the ancient Greek warriors who would command “burn the boats” to eliminate any notion of retreat as they landed on enemy shores. Remove the obstacles and excuses in your life. Commitment takes courage, but amazing things happen when you decide there is no turning back.

Thursday, October 11

10/12/2012

We made some super-simple and truly delicious butternut squash soup last night. You guys must try it!

Dice up a little butternut squash, celery, onion, a few carrots, and mince a few garlic cloves.
Drizzle some oil (we used avocado oil) in a pan and sautee everything for about 5 minutes.
Add about 6 cups of chicken broth or vegetable broth, sprinkle in some thyme, sage, salt, and pepper and let it simmer for about 30 minutes.
Once we dished out the soup, we tossed in a little leftover pulled chicken. DELISH!

Strength:
Snatch-Grip Push Press (5-5-5+)

Conditioning:
Tabata Squats
Rest 1 min
Tabata Push-Ups
Rest 1 min
Tabata Sit-Ups

*Compare to 7-30-12

Monday, July 30

7/30/2012

Locking your back in place is the only correct way to setup and lift safely, effectively and efficiently. Bottom picture = lazy back = NO BUENO!

Keep those shoulders in front of the bar (top photo). Otherwise, you're not set up for a strong, safe pull and lots of pressure is on your back (bottom photo).

First - KUDOS to Leigh Ann Pepin for reaching one of her goals! You may have noticed that she's been staying after class to work on her pull-ups...well, that extra work has paid off!

Tonight, we're going to safely work up to a 1RM on your Deadlift. Take a peek at the pictures and descriptions to the left.

Once you're in the right setup position, take a deep breath, be sure every muscle is tight, then do this: instead of trying to pull the bar off the floor, think about trying to push your feet down into the floor. You'll find it moves much smoother this way.

Once you have the weight up, avoid crashing the bar down; this is horrible for your wrists, elbows, and shoulders. Perform every rep from a dead stop. It's a deadlift...get it?

LIFT: Find your 1RM Deadlift

MetCon:
Tabata Squats
Rest 1 minute
Tabata Push-Ups
Rest 1 minute
Tabata Sit-Ups

Thursday, May 24

5/24/2012

LIFT: Power Clean (5-5-5+)

MetCon: Tabata Box Jumps & Tabata Push-Ups

You asked for it, you got it! Our first-ever Paleo Challenge is coming soon. Here's the skinny:

We will take "before" measurements, weight, body fat %, and photos (for our eyes only; these will not be posted anywhere) during the official "weigh-in" days. You may choose to do this on May 29, 30, or 31.
This 30-day Paleo Challenge will kick off Friday, June 1.
The buy-in is $20/person. Cash only - pay during weigh-in.
During the 30-day challenge you are expected to eat 100% Paleo...yes, you can go 30 days without a cheat meal. This means eating lean meats, fresh veggies, nuts and seeds, some fruit, little starch and no sugar. Avoid grains (including bread, pasta, noodles), beans (including string beans, kidney beans, lentils, peanuts, peas), potatoes, dairy products, and of course SUGAR.
You are expected to keep a food log of every single thing you eat during the 30-day challenge; we will ask you to post this information from time to time and you should be able to produce this food log upon request.
We will post recipe ideas and helpful hints along the way...and we're always here to answer questions and provide whatever support you need.
At the end of 30 days, the person with the most positive change in body composition will win the pot of money...so the more people who participate, the higher the cash prize at the end...hint, hint (separate male & female categories).
You must email us before 10 a.m. on Tuesday, May 29 to let us know you want to particpate.
NO LATE ENTRIES will be accepted.
Motivated? Ready to win big? Clean out that pantry - it's only about a week away!

Thursday, December 29

12/29/2011

CONGRATULATIONS to Jennifer Smith! She has now officially graduated from our CrossFit 101 class and is ready to play with the big dogs in our regular group class. You should've seen the effort she put into last night's WOD - beautiful!

LIFT: Deadlift (5-5-5)

Skill Work: Turkish Get-Up Practice

MetCon: Tabata Squats & Tabata Sit-Ups

SCHEDULING NOTES: We have a great workout planned for Saturday and we're going to run everyone in heats...so please be prepared to stay a few minutes longer than usual. Don't forget, it's your job to cheer for your fellow CFH athletes when you're not busting your own tail out there!

REMINDER: we will be closed Monday, January 2 and will re-open with our usual class hours on Tuesday, January 3.