Strength: Cleans
Conditioning:
5 Rounds
15 Box Jumps (24/20")
10 Pull-Ups
5 KB Thrusters (55/35#)
5 KB Swings (55/35#)
Please help us officially welcome Michael Bergmann to the CFH family! He started with personal training sessions and is now jumping into the group classes. Be sure to say hello and cheer him on when you see him in class. Strength: Cleans Conditioning: 5 Rounds 15 Box Jumps (24/20") 10 Pull-Ups 5 KB Thrusters (55/35#) 5 KB Swings (55/35#) Help us send good mojo to Nettie Boyle as she competes in her first sprint triathlon today. Go rock it, girl! 7 min AMRAP 6 Sandbag Get-Ups 6 T2B THEN 3 min Rest 7 min AMRAP 8 Cleans (155/95#) 8 Burpees THEN 3 min Rest 7 min AMRAP 10 KB Swings (55/35#) 10 Box Jumps (24/20") As always, scaling options and WOD details are on the whiteboard. Be sure to check out the online store for Tennessee Grass Fed Farm in Clarksville, TN. They have tons of options for grass-fed steaks, roasts, ground beef, ribs, bacon, and more! They just announced their bulk beef and bulk pork options are back as well, so stock up for you and your family, or split the bulk order with a CFH friend to save money. Strength: Push Press Conditioning: 4 Rounds 8 Box Jumps (30/24") 10 Wall Ball (20/14#) 12 Deadlifts (50%) 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") Happy Friday, everyone! Strength: OH Squats Conditioning: Not for time, 5x5 Box Jumps (focus on height) For time, Row 500m Please help us send HAPPY BIRTHDAY wishes to Kent Perrier! We're using this hilarious photo to remind him to behave even though it's his special day. Strength: Snatch Conditioning: 10 min AMRAP 10 Box Jumps (24/20") 10 Mountain Climbers 10 Russian Sit-Ups (25/15#) *compare to 2-2-12
REMINDER: Closed July 1 - 6; back to normal class hours July 8.You may have seen her around the box a few times, but please help us officially welcome new member (and local hero) Missy Sapp. She's a captain with the Nashville Fire Department. Welcome Missy...and thank you for everything you do at the NFD! SCHEDULE REMINDERS: We now have a 5 p.m. class on Mondays and Tuesdays. We are CLOSED Friday, June 7 and Saturday, June 8. Strength: Find 1RM Deadlift Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B Today is the last day to hit those April goals - be sure to check in and let us know how you did...and start thinking about your goals for next month. Strength: Deadlift Conditioning: 4 Rounds Run 200m 10 Box Jumps (24/20") 15 Russian Sit-Ups (25/15#) There's exactly one week left in the month of April. How close are you to reaching your monthly goal? We saw James make his way across the monkey bars this morning (but didn't catch it on video); and we see a number of you practicing your pull-ups and double-unders after each class. Stay focused! Speaking of goals - put a note on your calendar for this Saturday; we're going to tackle the CrossFit Total and get your one-rep maxes for the Back Squat, Press, and Deadlift. Strength: OH Squats Conditioning: 4 Rounds 5 Clean & Jerks (95/65#) 10 Box Jumps (24/20") 15 KB Swings (55/35#) PARTNER WOD TODAY! Let's help Kelly & Alex "pack and move" to California with a little packing and moving of our own today. Don't forget about the going-away shindig...2 p.m. at the Hermitage O'Charley's. At 3-2-1-Go, you and your partner will move ALL of the equipment in your station across the gym to the platform where you will complete the following: 60 KB Swings 50 Partner Deadlifts (yes, both people on the bar at the same time) 40 Ground-to-Overhead 30 Plate Burpees 20 Box Jumps (alternate jumpers each time) After this list is complete, you will disassemble everything and move it back across the gym to your starting point. Your WOD is complete only when everything is back in its place exactly as you found it. Rules, weights, and further explanations are on the whiteboard. Show some love to our Paleo Challenge peeps - they are in the homestretch and have less than 25 days left to finish their 90-day adventure! Whether you're in a strict Paleo window, eating about 80/20, or just learning about healthy nutrition...we could all use a reminder to eat clean. It's a process to dial in your nutrition and make the right decisions, but you owe it to your body to figure it out and provide the right fuel for your performance. Don't forget - we have three super easy methods of getting fresh, clean food delivered to you at the box: PaleoWorks, a veggie CSA, and a Grass Fed meat CSA. It doesn't get much easier! Strength: Back Squats Conditioning: 21-15-9 Deadlift (50%) Box Jumps (30/24") *compare to 11-20-12 Not only do we have a new PR bell, more floor mats, and the new "bobsled" addition to the gym, but it's also time for the CrossFit Open 13.2 workout! What a way to kick-start the weekend! 10 min AMRAP 5 Shoulder-to-overhead (115/75#) 10 Deadlifts 15 Box Jumps (24/20") HAPPY BIRTHDAY wishes go out to Seth Brink! No, these are not your birthday presents (sorry)...nor was there a bobsled on the skid yesterday (good guesses, though). Maybe we'll open all the boxes, work some magic, and have the surprise ready for the 6 p.m. class? Fingers crossed, everyone! Strength: Hang Power Snatch Conditioning: 8 min AMRAP 5 Push Press (95/65#) 10 Deadlift 15 Box Jumps (24/20") ...or practice and mobility for tomorrow's competition. WOW - the community spirit at CrossFit Hermitage came out in full force this weekend. It was amazing to watch all of our competitors pour their hearts into the workout, and we send a huge "thank you" to everyone who helped judge and who stuck around to cheer for your CFH family members. You guys all ROCK! Strength: EMOM for 10 minutes 3 Deadlifts at 80% Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B
Paleo, paleo, paleo...it's the name of the game if you want to see what your body is truly capable of. We're not talking about losing 5 pounds here or gaining a little muscle there. We're talking about sleeping better, having more energy and clear thinking, performing better in the gym, building those muscles, dropping that body fat...and resetting what your 'normal' feels like ('cause that bloated all the time, super tired after lunch, groggy at night, maybe I want to work out/maybe I don't feeling ain't it)! There's a great service in town named "My Paleo Works" that plans, portions, and delivers paleo meals (yes, delivers TO CROSSFIT HERMITAGE). If you're pressed for time, have trouble coming up with next week's meal plan, dread thinking of something new to try, or if you're planning to do the upcoming 90-day paleo challenge, this is absolutely a no-brainer. How great would it be to come in each week for your Monday workout and pick up a few days worth of yummy, healthy paleo meals when you leave?!? Note the picture above - it's pretty great! You can see this week and next week's menu HERE to get an idea of the food they serve. Let us know if this is something you're interested in; we'll work with the great people of "My Paleo Works" to get everything set up at the box next week so we can start accepting your deliveries as early as Monday, 2/4...hmmm...that's the start of our next 90-day paleo challenge. Coincidence? I think not. Strength: Power Cleans Conditioning: 3 Rounds 10 Box Jumps (24/20") 10 T2B 10 OH Lunges (45/25# plate) "Katrina" 50 Box Jumps (24/20") 50 Burpees 50 Deadlift (~40%) 50 Wall Ball (20/14#) 50 MB Cleans All work - no rest. 3...2...1...GO!
Here's a quick and yummy new Paleo recipe for you guys to try. No-Crust Quiche (aka Egg Brownies) Beat a dozen eggs in a large bowl & set aside. Using a shredder or food processor, grate 3-4 large carrots and add to egg mixture. Grate 2-3 zucchini AND squeeze the water out; add to egg mixture. Add a dash of salt & pepper (we also included a pinch of rosemary and sage). Grease a 9x13" baking dish, pour the egg mixture into the pan and bake at 375 for approximately 45 minutes. NOTE: this dish will puff a little while baking and deflate as it cools - don't panic. It's fine. To serve, we cut this golden goodness into about 12 squares (hence the name "egg brownies"), which makes about 5-6 servings. You can store the leftovers for a few days - it's just as good reheated! Strength: Turkish Get-Ups (3x5 each arm; increase weight each time) Conditioning: 5 Rounds for Time 10 Box Jumps (24/20") 10 KB Swings (55/35#) 10 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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