Strength: 1RM Overhead Squat
Conditioning: 5 Rounds (55/35#)
10 KB Swings
10 KB Push Press
10 Pull-Ups
10 Box Jumps (24/20")
We've said it a million times before - skip the processed foods and eat clean. Be sure you get protein (actual animal meat/eggs), carbs (veggies), and fat (nuts/seeds/oils) at every meal. Eat enough food to give you energy, but not too much to store body fat. Eat for performance...eat for performance...eat for performance. Strength: 1RM Overhead Squat Conditioning: 5 Rounds (55/35#) 10 KB Swings 10 KB Push Press 10 Pull-Ups 10 Box Jumps (24/20") It's time for another max-effort lift! Come in prepared to hit a new 1RM for your Press...then we'll ratchet things down a notch and de-load the rest of the week. Strength: 1RM Press Conditioning: Complete the following for time 30 Box Jumps (24/20") 30 K2E 30 Wall Ball (20/14#) 30 MB Cleans It's time to get back to work! We only have a 9 a.m. class today, so set those alarm clocks, snap out of that turkey coma, and come in ready to work. "Black Friday" Run 2 large laps (both buildings) 50 Wall Ball (20/14#) 40 Box Jumps (24/20") 30 Push-Ups 20 Pull-Ups 10 V-Ups Run 2 large laps WOW - what a Monday! We saw a ton of PRs in the 6 a.m., the 6 p.m., and the 7 p.m. classes yesterday...and even welcomed a few newbies to the 400# club. Congratulations to everyone - you've been working hard and it's paying off! Don't stop now. The lifts this week are all max effort (5-3-1+), and we'll shoot for another true 1RM for your Press next Monday. Strength: Pause Back Squats (5-3-1+) Conditioning: 21-15-9 Deadlift (50% of your new 1RM) Box Jumps (30/24") Calendar items to note: Saturday, 11/17 - meet us at the Opry Mills Dave & Busters around 8 p.m. for Amanda's farewell shindig. Monday, 11/19 starts the once-a-week true 1RM lifts. Get ready! Thursday, 11/22 - Closed for Thanksgiving. Friday, 11/23 - 9 a.m. class only. Strength: Snatch (3-3-3+) Conditioning: 8 min AMRAP 15 T2B 15 Push-Ups 15 Box Jumps (24/20") A new way to look at things...learn to love your fears and use them to become better. Strength: Press (5-5-5+) Conditioning: 8 min AMRAP 10 Push Press (95/65#) 10 Box Jumps (24/20") 10 K2E Don't forget to adjust your clocks before you hit the sack tonight, and enjoy that extra hour of sleep and recovery! "The 3 Amigos" (courtesy of CrossFit New England) With a running clock complete: (1) 3 Rounds for Time: 10 Power Snatch (95/65#) 10 HSPU At the 10 minute mark, complete: (2) 3 Rounds for Time: 10 Thrusters (95/65#) 10 Pull-Ups At the 20 minute mark, complete: (3) 3 Rounds for Time: 10 Box Jumps (24/20") 10 T2B Last night's Halloween WOD was so much fun! Check out the photos HERE. We may or may not have Saturday class at 9 a.m....and we may or may not have Saturday class at 10 a.m. ;-) Apparently, there is a bit of boo/hiss going on with this one. If you haven't already, please cast your vote on the whiteboard TONIGHT for 9 a.m. or 10 a.m. We'll go with the majority and announce the 'winning time' in tomorrow's post. Strength: Bulgarian Split Squats (5-5-5) Conditioning: 6 Rounds :30 ME Deadlift (245/135#) :30 Rest :30 ME Burpees :30 Rest We had lots of fun with box jumps Monday night, and a few people hit some major PRs! We didn't catch everyone's greatness on video, but here are a few snippets. Enjoy!
THANK YOU to each of you who contributed to our "Barbells for Boobs" fundraiser, brought friends and family to the event, and suffered through TWO back-to-back CrossFit benchmark workouts to show your support (don't forget to compare your Helen time to 8/28/12). Take a peek at the photos HERE. Together, we raised almost $1,700 for this very worthy cause...and we couldn't be more proud of our CFH family. We are truly blessed to have such generous people in our lives. Don't forget: costume WOD on Wednesday night. Burpee penalty applies, so get creative and be sure you can workout in your chosen attire. Today starts a de-load week so we're going to take a step back and really focus on form and skill over the next five days. Strength: Turkish Get-Ups Conditioning (in any order): Row 1k for time 5x5 TALL Box Jumps NFT
Please help us welcome the newest graduates of the 101 program! From left to right: Bob, Kelsey, Amanda, Thomas, and Manda. Be sure to say hello and get to know these crazy characters as they enter the regular classes in the coming days. Also - be sure to congratulate Barbara Ford for conquering the monkey bars last night! Strength: Bear Complex (3-3-3) Conditioning: 3-5 Rounds 10 KB Swings (as heavy as possible) 10 Box Jumps (as tall as possible) 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. 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 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
A friend sent this over the other day, and we think it's worth sharing. Take a peek...
2012 HANDBOOK Health: Drink plenty of water. Eat breakfast like a king, lunch like a prince, and dinner like a beggar. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. Live with the 3 Es - Energy, Enthusiasm and Empathy. Make time to pray. Play more games. Read more books than you did in 2011. Sit in silence for at least 10 minutes each day. Sleep for 7 hours. Personality: Don't compare your life to others. You have no idea what their journey is all about. Avoid negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. Don't take yourself so seriously. No one else does. Don't waste your precious energy on gossip. Dream more while you are awake. Envy is a waste of time. You already have all you need. Life is too short to waste time hating anyone. Don't hate others. Make peace with your past so it won't spoil the present. No one is in charge of your happiness except you. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away, but the lessons you learn will last a lifetime. Smile and laugh more. You don't have to win every argument. Agree to disagree.... Society: Call your family often. Each day give something good to others. Forgive everyone for everything. Spend time with people over the age of 70 & under the age of 6. Try to make at least three people smile each day. What other people think of you is none of your business. Your job won't take care of you when you are sick. Your friends will. Stay in touch. Life: Do the right thing! Get rid of anything that isn't useful, beautiful, or joyful. However good or bad a situation is, it will change. No matter how you feel, get up, dress up, and show up. The best is yet to come. Anyone want to play with the new toys?!? Yep, those are 3-in-1 boxes (20"x24"x30") for some uber-fun box jumps, with a few extra 12" boxes just for the heck of it. A HUGE thank you to Nathan Rensch for always taking care of us...and he's not done yet. More fun stuff to come soon! LIFT: Thrusters (5-5-5) MetCon: 3 Rounds 10 Box Jumps (24/20") 10 KB Swings (44/35#) 10 KB Press (44/35#) Don't forget to join us TONIGHT around 9 p.m. at Cantina Laredo in the Gulch to hang with the Williams! We'll chat it up and share the love with Brandon before he leaves for California and celebrate Amanda for her recent CrossFit L1 certification. Good times ahead! But first... 3 Rounds 15 Wall Ball (20/14#) 15 Box Jumps (24/20") 15 Push Press (95/65#) 15 Sumo Deadlift High Pull (95/65#) Rest 2:00 Run 3 laps for time The Warrior Dash is coming to Nashville September 22. Click HERE to register for one of the FEW REMAINING SLOTS and join your fellow CFH athletes in the fun! (note: even though the only time slot left is 3:30 p.m., you can show up early and run with the rest of us at 11:30 a.m.). Heads up - this Saturday is a Partner WOD. Pick a friend, pair up, and come in ready to work. Also, next week we have THREE days where you are expected to find a 1 RM (Deadlift, Push Press, and Overhead Squat). Hydrate, sleep well, eat for performance, eat for performance...oh, and eat for performance. LIFT: Overhead Squat (3-3-3+) MetCon: 4 Rounds 5 C&J (95/65#) 10 Box Jumps (24/20") 15 KB Swings (44/35#) 20 Double-Unders CONGRATULATIONS to our newest members! Will Griffith and Greg Lamberth both finished the CrossFit 101 program last night with a bang. Remember the Kettlebell, Wall Ball, Russian Twist WOD? These guys tackled it in 4 minutes. Be sure to give them a hearty CFH welcome as they enter the regular classes. LIFT: Turkish Get-Up (5-5-5 each arm) MetCon: 5 Rounds 10 Box Jumps (24/20") 20 Hollow Body Rocks 30 Jumping Jacks
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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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