 Strength: OH Squats
Conditioning: "Karen" 150 Wall Ball for time (20/14#) ...or run/row and mobility to prep for tomorrow's CrossFit Open 13.3 workout.  HAPPY BIRTHDAY JASON JENKS! Come on in for his birthday WOD...and don't forget to check the whiteboard by the water fountain for tonight's get-together details.
For time, complete the following movements in the order shown below. As always, we expect full range of motion (knee must touch on the lunges, chin over the bar, chest to deck, hips below parallel, etc). Hold yourself to the highest of standards and make every single rep count. 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 8/6/12 and 2/18/12  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  It's time for the "Dirty 30" - 300 total reps to attack with an all-in attitude. This workout takes power, endurance, and mental toughness; it's a test of your physical abilities as well as your mental strength. Most people would walk away...but you're not most people...you are a group of CrossFit Hermitage athletes, and YOU are going to fight for it. You'll soar through the box jumps; the kettlebells will be lighter than air; and you'll hit those burpees with purpose. As you lie on the floor post-WOD making sweat angels, take a moment to reflect on your accomplishment. One rep at a time, you're getting stronger, faster, better...you're preparing for whatever life throws your way next.
For time: 30 KB Swings (55/35#) 30 Wall Ball (20/14#) 30 Box Jumps (24/20") 30 Hang Power Clean to a Push Press (75/55#) 30 Walking Lunges 30 Push-Ups 30 Knees to Chest 30 KB SDHP (55/35#) 30 Burpees 30 Double-Unders  WOW - every single one of you improved your beep test scores last night! We'll do it again in October and capture another set of data points to chart your progress...which we already know is climbing up, up, up! Speaking of empirical data, let's invite Fran to the box tonight and see what she's all about. This CrossFit benchmark is a great measure of fitness and power. Don't approach this lightly - you must get 'in the zone' today as you prepare to tackle Fran; focus on keeping good form while performing these moves as fast as humanly possible.
LIFT: Deadlift (3-3-3+) MetCon: The famous CrossFit benchmark..."FRAN" 21-15-9 Thrusters (95/65#) Pull-Ups  What a great turnout Saturday night! We are so proud to be part of such a fantastic community of people at CrossFit Hermitage, and we enjoyed spending time with you guys outside the box giving Brandon one heck of a send-off; congratulating Amanda for her recent certification; and saying an early HAPPY BIRTHDAY to Heidi. Yep, that's right - it's time for another birthday WOD in honor of our very own Heidi Jenks!
No lift tonight - this will be structured like a typical Saturday class. 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 12/17/11 and 2/18/12*  Happy (early) Birthday, Barbara!
In honor of another member's birthday, today's WOD is the CrossFit benchmark, "Barbara". Enjoy! |
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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