 Please help us welcome our newest CFH family member, Kat Armstrong! She comes to us from another CrossFit affiliate, so she is jumping right in with the group classes. Be sure to say hello and give her a big CFH welcome when you see her.
Strength: Clean Pulls Conditioning: 5 Rounds 5 Power Cleans (75-80%) 10 T2B  Heads up - Central Pike will be closed at the railroad tracks tomorrow and Thursday! If you normally travel that route, plan some extra time to go around (Burpee penalty still applies).
Strength: Clean + Front Squat Conditioning: 5 sets 5 Touch-and-Go Power Cleans (increase weight each set) Rest 2:00  Happy Friday, everyone! Be sure to send good vibes to those tackling the Warrior Dash tomorrow, and mark your calendars for the "Scary Strong Games" CrossFit competition October 19-20.
Strength: Back Squats Conditioning: EMOM for 10:00 3 HEAVY Cleans  The Lurong Living Paleo Challenge starts one week from today. If you want to feel, sleep, and perform better...this challenge is for you. It is eight weeks long and the great team at Lurong will provide articles, tips, an online dashboard, and other tools to help you stay accountable and make long-term habits to improve your health.
Strength: Find 1RM Clean Conditioning: a little running  Jen Newlin is a new friend of the CFH family, a current CrossFitter on the other side of town, and manager of the Opry Mills Reebok store. You'll get a chance to meet her in person soon as we continue our discussions on ways to share the CrossFit love...but in the meantime, she invites you to enjoy this 40% off coupon during the "Friends & Family Event" later this week. This includes ALL the CrossFit merchandise they carry, even the Oly shoes! [PDF version]
Strength: Cleans Conditioning: 21-15-9 HSPU Ring Dips T2B  Please help us send HAPPY BIRTHDAY wishes to soon-to-be momma, Heidi Jenks, today!
A few reminders:
Strength: Cleans Conditioning: 3 Rounds 12 Power Cleans (135/85#) Run 400m 10 HSPU  SCHEDULE NOTE: TODAY IS THE LAST DAY OF CLASSES FOR THE WEEK! We are closed Friday and Saturday as we head to Ohio for the CrossFit Games Regional competition.
Next weekend, we're bringing in an awesome Oly coach from San Diego to host a two-day Olympic Lifting Clinic that includes an individual analysis for each athlete. Whether you've been with us for a while or you're just getting started, there is GREAT VALUE in spending the weekend really focusing on your technique. It will - without question - improve your snatch, clean, and jerk! (Note: if you can only make one day of the clinic, don't let that stop you from signing up. Just let us know and we can adjust the registration fee for you). Details and registration can be found here: http://www.crossfithermitage.com/olyclinic.html. Strength: Find 1RM Clean Conditioning: 20-15-10-5 Thrusters (95/65#) Chin-Ups Push-Ups  With gratitude and pride, we remember those who served and died for our country and our freedoms. We honor the sacrifices of our fallen soldiers, wounded warriors, POWs, and those MIA; may you and your families find peace.
Strength: Cleans Conditioning: complete the following list for time. Row 500m 30 Burpees 20 Push Press or Jerk (165/95#) 10 Sit-Ups MEMORIAL DAY SCHEDULE: CLASSES AT 6 A.M. AND 9 A.M. ONLY TODAY.  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  Be sure to join us this Sunday at 11 a.m. for brunch at the box. We have lots of reasons to celebrate...the CFH one-year anniversary, the blessings of the Christmas season, and a number of December birthdays. If you signed up to bring a dish - thank you! We look forward to tasting all the yummy Paleo goodies, so don't forget to bring copies of your delicious recipes along with your dish. To be sure we have enough seating, please BYOchair.
Strength: Power Clean + Squat Clean (3-3-3+) Conditioning: 50-35-20 Wall Ball (20/14#) Pull-Ups  Grab your pink workout gear (guys too), make a donation, bring a friend, and get ready to workout for a great cause this Saturday. Be there at 9 a.m. for "Barbells for Boobs"! Event details HERE.
Also, our next t-shirt run is almost ready. We have sample shirts (style and size...ignore the color options) at the box for you to try. Be sure to check them out and mark your preference on the board. Strength: Clean 5-3-1+ Conditioning: 21-15-9 Pull-Ups MB Cleans (20/14#)  The weekend is usually the hardest time for people to stick with their healthy eating habits. You guys are doing GREAT with the Paleo challenge, so don't get sidetracked. Stick to what you know, keep it simple, and you'll feel much better when it's time to tackle your next workout. You are more than halfway through your challenge and we know you already feel better!
Strength: Front Squat (5-3-1+) Conditioning: 6 min AMRAP 5 Squat Cleans to Thrusters (60% of Clean 1RM) 50 Singles  From the CrossFit Games site: "The 2012 Reebok CrossFit Games will be airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST. Catch all the action of this year’s competition from the surprise Camp Pendleton endurance events to the intense final day of competition where the competitors tackle Elizabeth, Isabel and Fran."
http://games.crossfit.com/article/espn2-tv-schedule Strength: 1 Clean + 2 Push Jerks 2 sets @ 65% 2 sets @ 75% 3 sets @ 85% *Rest 1-2 minutes between sets Conditioning: 10 min AMRAP 7 Push Press (60% of 1RM) 20 Jumping Lunges 10 V-Ups  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  You guys have worked hard this week - so proud of the numbers we're seeing for everyone! Save up for another max-effort lift tonight, then we'll give you a short-and-sweet MetCon to get ready for Saturday.
LIFT: Clean (5-3-1+) (if you missed last night, find your 1RM for Front Squat instead) MetCon: 3 Rounds 10 One-Arm DB Squat Snatch 10 Renegade Row  Tonight is the last night to weigh-in after class and commit to the 30-day Paleo Challenge. It starts with your first meal of the day tomorrow, June 1!
Take a peek at this great flow chart from PaleoHack.com; it's a light-hearted way to figure out if you're eating Paleo or not. What's that you say? You'd like to make it your phone's background image so it's always handy? Yes, we think that's a great idea! Good luck, everyone - more to come tomorrow. LIFT: Press (3-3-3+) MetCon: 3 Rounds 15 Squat Cleans (95/65#) 15 Pull-Ups 200m Run  Everyone did a great job with the max effort week. Now it's time to let your body recover properly as we head into this next week and prepare for "Beat the Streets" on Saturday. Be sure to register your team on the sign-up sheet (or email to let us know) BY THURSDAY so we can plan the competition heats appropriately.
LIFT: Clean (5-5-5) MetCon: Ascending Ladder...6-12-18 Cleans (100/70#) Push Press (100/70#) Grasshoppers  We're going to test your one-rep max tonight for the Clean...then we'll have a little fun with a jump rope. Drink plenty of water, eat right, and come prepared to give everything you've got!
Speaking of eating right, here's a great recipe for quick, tasty meal...the Paleo MexiMelt. Grate 3-4 large zucchini and 4-5 carrots in a food processor. Set aside. Brown 1lb. ground beef and 1lb. italian sausage in a decent amount of olive oil in a large skillet. While the meat is browning, liberally add garlic powder, chili powder, ground cumin, paprika, and a little cilantro. Once the meat has browned, stir in the zucchini & carrots. Continue cooking for about 15 minutes. Serve alone or top it with a fried egg for some extra protein. |
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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