Strength:
20-rep Back Squats
Conditioning:
EMOM for 10 minutes
5 C2B Pull-Ups
ME DUs in remaining time
Another great weekend with an awesome group of people. THANK YOU all so much for giving 100% effort, sticking around to support your fellow athletes, cheering for each other, being judges, and just being a wonderful community overall. We are so proud of you guys - you're ROCKING these workouts! Strength: 20-rep Back Squats Conditioning: EMOM for 10 minutes 5 C2B Pull-Ups ME DUs in remaining time
HAPPY BIRTHDAY AMANDA! We hope you have a wonderful day and a fabulous celebration...then come in and share some sweat with us. Strength: 20-Rep Back Squats Conditioning: For time, complete the following Row 500m 10 Burpee Box Jump-Overs 20 T2B 30 Push Press (115/75#) 40 KB Swings (55/35#) 50 Double-Unders "If you're tired of starting over, stop giving up" <-- What a great message! You guys are all doing awesome on your goal work - just remember it's so much easier to maintain than it is to start over (workout frequency, nutrition, sleep habits, etc). Stick to the plan - even when it gets difficult - and you will amaze yourself. Promise!
Strength: 20-Rep Back Squats Conditioning: 8 min AMRAP 6 Renegade Rows 8 Alternating-Arm DB Snatches 10 DB OH Lunges You've seen them around the box this week, but here's the official introduction of Kelly and Alex - our CrossFitting friends from CA! Kelly will be with us all month, so be sure to make her feel welcome. How did YOU celebrate Valentine's Day? Strength: Back Squats Conditioning: 5 Rounds 3 DL (70%) 6 HR Push-Ups 9 Russian Sit-Ups (25/15#)
Strength: High Bar Back Squats Conditioning: 4 Rounds 30 Double-Unders 10 Push Jerk (135/95#) Rest :30 ME UB C2B Pull-Ups Rest :60 You asked for it, you got it! The 90-day Paleo Challenge starts this Monday. If you plan to accept this challenge, be sure to sign up on the whiteboard. For those of you ready to dismiss this as a weight-loss competition, please don’t. The Paleo Challenge is not always about losing weight – it’s about getting out of your comfort zone, changing your habits for the better, and improving your performance. Here's the skinny:
I encourage each of you to do this...not to lose weight; not to stress out about food; and not to compete with each other...but to become a better version of yourself. YOU WILL IMPROVE if you accept this challenge! “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” -Martin Luther King, Jr. Strength: Back Squats (These are high-bar back squats, so be sure to keep your chest up and as always, get those hips down below parallel). Conditioning: Every :30 for 10:00 Power Clean Hang Power Clean Push Jerk (135/95#) Please help us welcome Ling Liu to the CFH family! Ling is a previous CrossFitter and spends much of her time focused on Oly lifting, so she's been able to jump right in to the group classes. Be sure to say hello and give her a solid CFH welcome when you see her. INCLEMENT WEATHER: As most of you know, the chance of rain, sleet, or snow in Nashville simply freaks people out. Never mind Snowbird or school closings; we will stick to our normal schedule of classes unless the specific roads to the gym are icy and unsafe. If we need to cancel a morning class, we will post here and on Facebook no later than 10 p.m. the night before. If we need to cancel an evening class, we will post here and on Facebook no later than 4:30 p.m. the day of. We don't anticipate this happening, but in the case of a true weather emergency where drastic changes occur overnight and we truly can't get out of our neighborhood in the morning to get to the gym, we will post as SOON as we know plans need to change. Strength: Back Squats Conditioning: 8 Rounds for Time 15 Deadlifts (135/95#) 15 Push-Ups Our last few posts have mentioned goal setting and we've had some pretty good emails and conversations about this with some of you. To clarify, the entire point of a JANUARY goal is to pick ONE small and simple task to accomplish. You only have 20 days left for this one, so pick wisely. It can be anything from stringing together 10 perfect-form push ups; achieving a handstand; doing a WOD as RX'd (blue); starting a food log and tracking every single day; increasing your water intake to at least one gallon each day; taking the TV out of your bedroom; getting at least 8 hours of sleep; or any number of other items that will improve your quality of life. We want to hear from each of you, and we want you to track these goals each month along with your progress toward these goals at the end of each month. So...again...what's your January goal? Strength: 1 1/4 Back Squats Conditioning: Lift the bar and do not set it down the entire time (95/65#) Change positions every :15 for a total of 6:00 Top of DL Clean to front rack PP to lock out Back rack PP to lock out Front rack Repeat cycle until time cap After this, spend time working on your goat....maybe that January goal? Theeeee wheels on the bus go round and round, round and round, round and round...the wheels on the bus go round and round, all through the town... Strength: Back Squats (5-5-5) Conditioning: 3 Rounds 10 Weighted Squats 10 Russian Sit-Ups 10 Weighted Box Step-Ups Men use 35# plate or DB; women use 20# DB. Everyone should complete all movements in all 3 rounds without setting the weight down. HAPPY BIRTHDAY (yesterday) TO LISA STROUD! Let's celebrate with a few pull-ups, shall we? But first, we must work up to a 1RM back squat...and we just know a number of you will hit new PRs. Good luck! Strength: 1RM Back Squat Conditioning: Running Clock Pull-Ups Thank you, thank you, and thank you again. These guys received the care packages yesterday and they're all smiles! They send their gratitude to each of you for the thoughtfulness. Of course, we are personally grateful to have such a caring group of people in our CrossFit Hermitage family. You guys are AWESOME! Strength: Back Squats (5-5-5) Conditioning: 6 min AMRAP (55/35#) 10 KB Swings 10 Goblet Squats 10 KB Push Press 10 KB SDHP Rest 2:00, then repeat the 6:00 AMRAP
To support breast cancer awareness and raise funds for those in need, CrossFit Hermitage will hold its inaugural Barbells for Boobs fundraiser event on Saturday, October 27 with "Helen Meets Grace" - two CrossFit benchmark workouts back to back. Barbells for Boobs is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. This is not only a necessity, but really does save lives. SAVE A PAIR. SAVE A LIFE. Click HERE to show your support with an online donation. Click HERE to create your own page as part of the CrossFit Hermitage fundraising team, share that link with friends and family, and earn a "Support Team Shirt" provided by Reebok when you reach $80. Strength: Back Squat (5-5-5+) Conditioning: 4 Rounds Run 400m 20 Pull-Ups Rest 1:1
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 The world changed forever on September 11, 2001. We send love and light to those we lost in the tragedy, those who continue to risk their lives everyday to save others, and all the brave men and women (past and present) in our military who keep us safe. Strength: Back Squats 8 @ 75% 5 @ 85% 3 @ 90% 3 @ 95% 3 @ 95% *Rest :60 between each set Conditioning: 4 Rounds Run 200m 20 Pull-Ups 20 Front Squats (95/65#) Rest :60 Uh oh...it's time for another BIRTHDAY WOD as one of your coaches celebrates the big 4-0 today! He plans to join in the 7 p.m. class and do the workout with you guys. Enjoy! LIFT: Back Squat (5-5-5) MetCon: 3 Rounds 20 Push Press (95/65#) 20 Burpees 20 Squats Here's a great piece from Fletcher Fitness on Six Easy Ways To NOT Get Results. 1. Compare yourself to everyone else. The more you judge your success or worth against everyone else, the less results you will recognize. 2. Follow your own program. Go ahead and train yourself, workout on your own, and think that you don’t need any coaching. Thinking you know it all is an incredible way to be stuck. 3. Complain about the weather, the workout, your soreness or tiredness and every other little thing you can think of. Especially all the things you can’t control, these should really be verbalized a lot. 4. Run away from challenges. Someone new wants to workout with you? Say no. A coach wants you to try something you have never done…definitely don’t do that. Avoiding all things that make you uncomfortable puts you on the fast track to Nowheresville. 5. Focus on all the things that you can’t do (or the things you think you should be able to do). Always talk about what you think you should be capable of, but you aren’t. Always worry about all those things that you can’t quite do yet, instead of any small victories you have had recently. 6. Drudge through the process. Go to practice or training and just drag yourself through it. Don’t enjoy the ride and only think about the destination that you think is so important but you forget why you even want it. Great way to never be happy or see positive change. Let me be the first to remind you, you NEVER want to be "that guy" who does the things listed above. Doing those six things above are EASY. Anyone can do them, and most people do. Run as far as you can from thinking and acting like ‘most people’ if you want to see the results that set you apart. Speaking of results...let's get to work! LIFT: Find your Back Squat 3RM MetCon: "Helen" 3 Rounds Run 400m 21 KB Swings (55/35#) 12 Pull-Ups |
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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