| Let's start the week by wishing one of our newest members, Emily Brink, a very HAPPY BIRTHDAY! Here's a little Monday motivation for you guys, courtesy of Jay Rhodes (who quickly moved from a novice CrossFitter to a dominate player in the sport). Take a look and see what dedication and consistency can do...hint, hint for those of you starting the Paleo Challenge today. Stay strong everyone! Strength: Back Squats Conditioning: 7 min AMRAP Burpees |
"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! GET READY - the CrossFit Open starts in a few short months! Registration begins January 30, 2013 and the first Open workout will be announced March 6, 2013. Check out this CrossFit article to be sure you know what to expect this year. Each week during the Open, CrossFit HQ will announce that week's workout on Wednesday; we will hold the workout that Saturday. If you are competing in the Open, you must complete the workout as prescribed and each rep must be verified by a judge (more on that later). For those of you not competing, we will have scaled versions just like normal Saturdays. Until then, let's kick-start our 2013 CrossFit training with a little "Welcome to 2013"... 20 Hang Power Cleans (115/75#) 13 V-Ups 20 Front Squats (115/75#) 13 Plate Burpees 20 Push Press (115/75#) 13 Push-Ups 20 Squat Cleans (115/75#) 13 Russian Twists Don't forget - Sunday brunch at the box - 11 a.m. BYOChair. All are welcome! Strength: Power Snatch + 3 Overhead Squats (3-3-3+) Conditioning: (Rest :60 between rounds) 5 Rounds 20 KB Swings (55/35#) 10 Squat Clean Thrusters (95/65#) 10 Burpees Yesterday we posted a few before & after pictures of the box...so today let's take a look back at the people who made it possible...YOU! Even though we're missing a few people in the photos below, we want to (again) thank each of you for being part of our CrossFit Hermitage family. Look at how much some of you have changed in such a short amount of time - beautiful people! Strength:
3x3 Dip Squats (120% of Jerk) Push Press behind neck (5-5-5+) Conditioning: 3 Rounds :40 on / :20 off Parallette Pass-throughs Burpees Jumping Lunges T2B CONGRATULATIONS to our newest graduates of the CrossFit Hermitage 101 program! Please extend a warm welcome to these guys as they move into the group classes next week. Pictured from left to right: Zack, Erica, Neal, Homer, and Cody (not pictured: Josh). Be sure to join us tonight (8 p.m. at Opry Mills Dave & Busters) as we bid a fond farewell to our good friend and very first official member of CrossFit Hermitage - Amanda Williams. To wish her luck in her new adventures, let's all tackle "Lucky Number 7" today. Lucky Number 7 7 Rounds for Time: 7 HSPU 7 Thrusters (95/65#) 7 K2E 7 Power Cleans (95/65#) 7 Burpees 7 KB Swings (55/35#) 7 Pull-Ups
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!
Learn perfect technique - it's what separates the men from the boys (insert equally strong chick statement here). Many of you are working to perfect your squat form, and the sots press tells no lies. Stay focused and slow on tonight's lift. Oh yeah - we have burpees, too! Strength: Sots Press (5-5-5) Conditioning: 4 Rounds 5 Power Snatch (95/65#) 10 Barbell Step-Ups (20") 15 Burpees *Every 3 minutes, stop what you're doing and hold the barbell overhead with a snatch grip for :30. *10-burpee penalty if you drop the barbell during the :30 hold (to be completed after the Met-Con). This is it! The official weigh-in window for our Paleo challenge participants starts tonight. You have three date/time options for your weigh in: - tonight after the 6 p.m. class - tonight after the 7 p.m. class - tomorrow night after the 7 p.m. class (not after the 6 p.m. class) Remember to bring your $40 cash buy-in and pick up your food log to use for the next 30 days. Good luck to everyone! Strength: Hang Clean (5-5-5+) Conditioning: 3 Rounds for Time 7 Hang Squat Cleans (115/75#) 14 Burpees 21 Double-Unders 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 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 The Clean is all about power and explosiveness. Think through each phase of this lift, then quickly execute. A few key points to ponder... Drive your heels into the ground to start the bar movement. Use the power from your hips. Reach full extension in your hips, knees, and ankles before you shrug. When the shoulders are fully shrugged, then - and only then - should you bend your elbows. Pull your body UNDER the bar with quick elbows. LIFT: Clean (5-3-1+) MetCon: Burpee Ladder 1st minute = 2 burpees 2nd minute = 4 burpees 3rd minute = 6 burpees etc... Rules/standards are on the white board. It's time for another Partner WOD! Buddy up, cowboy up, man up, whatever...let's do some work! Run 200m with sandbag 40 Sit-Ups & 40 Burpess to the sandbag Run 200m with sandbag 40 V-Ups & 40 Front Squat with sandbag Run 200m with sandbag 40 Hollow Rock & 40 Push Press with sandbag Run 200m with sandbag 40 T2B & 40 Squat Clean with sandbag (weight options on the whiteboard) *One partner must hold the sandbag at all times (e.g., if you are doing sit-ups your partner holds the sandbag; if you are doing front squats you're using the sandbag). *Both partners must run all distances; you can decide who carries the sandbag, or you can both carry it together. *Allocate the number of necessary reps between you in any way you'd like. You might want to bust out the Christmas stockings for tomorrow morning's workout...maybe leave some milk & cookies by the fireplace tonight? Hint: HO HO HO! Speaking of Jolly Old good times...remember the Steve's Club fundraiser/event we held on Saturday, May 19? Well take a peek at what YOU helped build. Rebecca Brown - President of Steve's Club Nashville - has launched their official website, run a summer camp for approximately 80 at-risk kids, and is prepping for their next big event (hopefully Octoberish). You guys donated your time & money to this cause, you pushed hard for your Beat the Streets team, and your efforts helped make it possible for local at-risk kids to experience a healthy lifestyle change...priceless. We are SO PROUD to be part of such a great community of people! LIFT: Overhead Squat (5-5-5) MetCon: 8 min AMRAP 10 Sit-Ups 5 Burpee Broad Jumps 10 Pull-Ups CONGRATULATIONS to everyone who just completed the Paleo Challenge! Each and every one of you lost pounds, inches, and body fat...and you're now on your way to a much healthier lifestyle. Because of you guys, our CFH community is now missing a grand total of 58.4 pounds, 38.5 inches, and 17.5% body fat! WE ARE PROUD OF ALL OF YOU! The two athletes who experienced the biggest body composition changes, and get the title of our first-ever Paleo Challenge winners are Cathy Del Rio and Jason Pepin! Together, they lost more than 22 pounds, 12 inches, and almost 5% body fat. WOW! Now that you've had your weekend celebrations it's time to get back on track. Keep your food logs; compare your nutrition to your performance in the gym; ask us when you have questions; and shoot for another 30-day challenge of your own. You can do this - just stay focused on your goals! LIFT: OH Squat (5-3-1+) MetCon: OMEM for 15 min 1 PC @ 70% 10 Plate Burpees We hope you all enjoyed a nice, long weekend and you're ready to jump back in with both feet. As Jennifer says, "Yay burpees!"...here we go... LIFT: Push Jerk (3-3-3+) MetCon: Complete the following list, each item OMEM Run 10 yards & back + 1 burpee Run 20 yards & back + 2 burpees Run 40 yards & back + 4 burpees Run 80 yards & back + 8 burpees Run 40 yards & back + 4 burpees Run 20 yards & back + 2 burpees Run 10 yards & back + 1 burpee Everyone did a great job for the Easter egg surprise WODs on Saturday and we're proud of the effort we saw from each of you! Check out Jason's mad ups during the warm up - let's see what you've got for box jumps tonight. CALENDAR NOTE: we're going for a few max-effort lifts this month, so be sure you make class on April 11, April 13, and April 21 to get your true numbers. LIFT: Press (5-3-1+) MetCon: 3 Rounds 15 Box Jumps (24/20") 15 Burpees 10 Squat Cleans (115/95#) |
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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