CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, June 12

6/12/2014

Please help us send big HAPPY BIRTHDAY wishes to Shannon Glover today!

WOD:
5 sets
10 Deadlift (225/155#)
15 Pull-Ups
Run 400m
Rest 3:00

Calendar Items to Note:
June 21 starts the 2014 "Girls of Summer" season (if you don't know, you should ask around)
July 4 - 8 & 9am classes ONLY
July 5 - CLOSED
July 12 - Glo Run (register under birthdaybash to join the group)

Wednesday, December 11

12/11/2013

Please help us send HAPPY BIRTHDAY wishes to Fun Bobby today! (that's Bob Noone for those who may not know) We hope you have a "wicked good" day, young man.

In other exciting news, it's great to see that we have some interest in the Red Cross challenge at the box on January 11! We've submitted the CFH name, so we're officially "in"...now we need as many of you (CrossFitter or not) to go donate blood at any Middle TN Red Cross location between Dec. 20 and Jan. 5. When you guys show up to class on January 11, we'll do the Red Cross workout and submit the scores. It's that simple!

Strength: Floor Press

Conditioning:
10,000# Deadlift for time
*compare to 6-26-13

Monday, August 26

8/26/2013

Please help us send belated HAPPY BIRTHDAY wishes to Ryan Flood; yesterday was his birthday!

Strength:
Push Press

Conditioning:
Beep Test (20m shuttle runs on specific intervals)

Tuesday, April 16

4/16/2013

Here it is...the perfect photo to help us say HAPPY BIRTHDAY to this crazy gal. Send her as many well wishes as you can today, but don't feel obligated to dress in her honor.

Don't forget - this Saturday is a partner WOD. Pair up and come in ready to work. We're also having Kelly's going-away gathering at O'Charleys that afternoon/evening. Cast your vote on the whiteboard to tell us what time you prefer to meet.

Strength:
Push Press

Conditioning:
4 Rounds
5 Power Clean (135/95)
5 Front Squat
5 Push/Split Jerk

Monday, April 8

4/8/2013

Help us send HAPPY BIRTHDAY wishes to Jennifer Perrier today! Now that the CrossFit Open has wrapped up, we're going to take a step back and de-load your weight percentages this week. We want each of you to really, really, really listen to the cues and focus on form and technique as you work through this week's lifts. It will pay dividends as we start our next strength cycle.

Strength: Snatch

Conditioning: complete the following list for time
Run 200m
Then 3 rounds of:
30 Squats
20 Sit-ups
10 Burpees
Finish with another 200m run

Saturday, January 26

1/26/2013

Next Wednesday our very own Barbara Forbes will celebrate her birthday. What better way to say HAPPY BIRTHDAY than to do the CrossFit benchmark workout, "Barbara" today. Here we go!

As a follow-up to yesterday's post, it looks like "My Paleo Works" offers three different ordering options: breakfast only for 3 days (around $20); lunch and dinner for 3 days (around $60); or breakfast, lunch, and dinner for 3 days (around $80). Their menu is posted HERE; you can make this decision week to week or get setup with recurring orders for a 5% discount. To place an order, contact Lisa Perry at 615-390-4064 before Tuesday night each week. Your order will be delivered to CrossFit Hermitage that following Monday (i.e., call her before this Tuesday 1/29 and your food will be delivered to CFH on Monday, 2/4).

"Barbara"
5 Rounds (each round for time; 3:00 rest after each round)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

*Compare to 1-28-12 and/or 9-8-12

Thursday, September 6

9/6/2012

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

Thursday, August 30

8/31/2012

What? Another birthday WOD? Ohhhh yeah - here we go! Everyone send a huge HAPPY BIRTHDAY to one of our newest athletes, Stephanie Horn. No celebratory cake just yet...we've got some work to do tonight!

LIFT: Push Press (5-3-1+)

MetCon:
6 min AMRAP
Max-Effort Unbroken Plyo Push-Ups
10 Box Jumps (24/20")
5 Strict Pull-Ups

As always, scaling options are on the whiteboard.

Saturday, August 18

8/18/2012

HAPPY BIRTHDAY JASON PEPIN!
We've got a great WOD planned for such a milestone of a day...see if you can put 2 and 2 together on this one. What age will Mr. Pepin be tomorrow?

Run 200m
40 KB Swings (44/35#)
Run 200m
40 Burpees
Run 200m
40 Pull-Ups
Run 200m
40 Box Jumps
Run 200m

Monday, August 6

8/6/2012

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*

Thursday, July 12

7/13/2012

HAPPY BIRTHDAY to our very own James Mathias! He "brings the dazzle thunder" to the box every time and we love it. We also want to dole out a few kudos to everyone who came in and worked on Split Jerks last night - great attention to detail. We've got Cleans on tap tonight, and we'll work up to your 1RM Clean & Jerk next week.

LIFT: Clean (5-5-5)

MetCon:
21-15-9
KB Swings (55/35#)
Wall Ball (20/14#)
Russian Twists with MB

Thursday, July 5

7/5/2012

HAPPY BIRTHDAY to Troy McMaken! No burpees in the rain tonight, but we will - of course - have a special Birthday WOD in his honor. Paleo Challenge winners on Monday, Cathy's birthday Tuesday, great July 4th workout yesterday, and Troy's birthday today? Wow - we've all had a busy week! Maybe we'll take it easy tomorrow?

LIFT: Work up to a one-rep max for your Front Squat

MetCon:
6 min AMRAP
3 PC (155/115#)
6 Push-Ups
9 Squats
Rest 1 min, then REPEAT the 6 min AMRAP

Tuesday, July 3

7/3/2012

Proper Deadlift Form - PRACTICE THIS!

REMINDER: we will ONLY have a 10 a.m. class tomorrow. The rest of the day is yours to celebrate as you please. Speaking of celebrating...HAPPY BIRTHDAY CATHY DEL RIO! Paleo Challenge winner AND Birthday Girl in just a few days? Now that's good mojo!

LIFT: Deadlift (5-3-1+)

MetCon: 7 Rounds
50m Walking Lunges
7 Jumping Squats
50m Sprint

Saturday, June 23

6/23/2012

Uh oh...it's another Birthday WOD! Yep, one of your coaches celebrates the 8th anniversary of her 29th birthday tomorrow (because Brandi never actually turned 30) so it's time to crank it up! Don't worry...today's WOD really isn't that bad.

4 Rounds
3 Power Cleans (95/65#)
6 Toes-to-Bar
9 Jumping Lunges
12 MB Squats

Friday, June 1

6/1/2012

Today is the day - it's time to lock it in and start your 30-day Paleo Challenge! Be sure every meal consists of lean PROTEIN (chicken, turkey, fish, grass-fed beef, eggs, etc), CARBS (veggies or fruit only), and a 'sprinkle' of healthy FATS (olive oil, avocado, coconut oil, almonds, etc). If you're eating Paleo with weight loss in mind, lay off the fruit until your body resets itself...shoot for just 1 piece a day, and keep it in the morning. Remember to keep a journal of EVERYTHING you eat/drink. We're going to ask to see it soon.

What else is special about this day? IT'S BRANDON WILLIAMS' BIRTHDAY! You know what that means...a super-fun Birthday WOD!

LIFT: Weighted Good Mornings (3-3-6)

MetCon:
10 minutes total
:60 on / :60 off
25 Heavy KB Swings