CrossFit Training for Hermitage, Donelson, and Nashville, TN

Wednesday, June 4

6/4/2014

Setting goals is a HUGE part of achieving success. We've talked a little in our private Facebook group about your 2014 goals, but let's start breaking those big items down to monthly/weekly tasks.

What small steps can you take each week to get closer to that goal? We're talking anything from stringing together 10 perfect-form push ups or achieving a handstand...to starting a food log or increasing your water intake...to taking the TV out of your bedroom or getting at least 8 hours of sleep.

There are plenty of things each of us could work on, so you just have to pick one of them and stay focused. What's your June goal? How are you going to achieve it?

Strength/Conditioning: Snatch work then Clean & Jerk

Monday, April 28

4/28/2014

This is TESTING WEEK! It's not all about 1RM this time - we're testing skills as well.

Remember "testing" and "training" are not the same...so while some of these days will leave you in a pool of sweat, others may not. You've been training hard...now it's time to see where you land.

Today, you'll find your 1RM Snatch and work up to a heavy (possibly a 1RM) Clean & Jerk.

Monday, March 10

3/10/2014

Hate Mondays? Cranky about the time change? Don't feel like working out today? Take your right hand and put it over your heart...do you feel that? That's called purpose. You are alive and on this earth for a reason...so take a deep breath, smile, and get a jump start on the week ahead. Happy Monday, people...Happy Monday!

Skill/Core Work:
:60 cumulative L-sit
:60 cumulative HS Hold
:60 cumulative Plank Hold
Repeat

Strength: Clean & Jerk

Monday, February 3

2/3/2014

OUR 6 A.M. CLASS IS CANCELLED DUE TO EXPECTED ICY ROAD CONDITIONS! We'll check the roads again in the morning and post on our Facebook Page about the 8 a.m. class along with the rest of the day's schedule. Stay tuned...

Strength:
Hang Clean & Jerk

Conditioning:
6 sets, each for time
20 Double-Unders
15 Wall Ball (20/14#)
10 C2B Pull-ups
Rest :60

This is your LAST CHANCE to sign up for the Double-Under seminar...we can only fit a few more people in. If you want to join us from 1 - 3 p.m. on Sunday, February 9 to learn from Molly Metz and her amazing team at JumpNRope, you need to REGISTER TODAY!

Wednesday, January 29

1/29/2014

It's time to place our next Progenex order! We try to keep the "Recovery" and "More Muscle" products in stock, but if you want a specific flavor...or if you want to try a different product like Flow, Cocoon, or Omega+...just let us know. You can pick it up at at the box in the next week or so.

Strength:
Hang Clean + Jerk THEN Ground-to-Overhead

Conditioning:
EMOM 10:00
Odd minutes = 15 Wall Ball (20/14#)
Even minutes = 8 C2B Pull-ups

Monday, December 30

12/30/2013

Please help us send HAPPY BIRTHDAY wishes to Jennifer Smith AND to Dave Childers today!

Strength:
Clean & Jerk

Conditioning:
7:00 AMRAP
Burpees

*compare to 2-4-13 (or CF Open 12.1)

Wednesday, December 18

12/18/2013

Please help us send HAPPY BIRTHDAY wishes to Leigh Ann Pepin today!

Don't forget to REGISTER HERE for the February 9 Double Under Seminar here at the box as soon as possible. We want to be sure the first spots go to our members before we open up to non-members.

Christmas is only ONE WEEK away! If you made the commitment to do the "12 Days of Fitness" challenge, stick with it and knock it out before you run out of time. Please note our holiday schedule and plan accordingly.

Strength:
Clean & Jerk

Conditioning:
10 Rounds
2 Power Clean + 1 Jerk (70%)
5 T2B
*compare to 4-23-12

Friday, December 13

12/13/2013

Don't forget - "12 Days of Christmas" workout tomorrow, so plan to pair up and stay a little longer than usual. FUN, FUN, FUN!

Strength: Clean & Jerk

Conditioning:
8:00 AMRAP
10 Pistols
10 Renegade Rows
50 Singles

Wednesday, July 10

7/10/2013

What's your July goal? Set it this week and focus on making it happen before the end of the month.

Strength: Jerk

Conditioning - time for another CrossFit "Girl" Benchmark:
"Grace"
30 Clean & Jerk for time (135/95#)

Tuesday, April 23

4/23/2013

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#)

Saturday, March 30

3/30/2013

Help us send HAPPY BIRTHDAY wishes to Barbara Ford, then come in for the CrossFit Open 13.4 workout (to do the Met-Con or just to cheer on your fellow warriors as they tackle the 4th of 5 competition weekends), and of course - wrap up the weekend with a very HAPPY EASTER tomorrow!

7 min AMRAP
3 Clean & Jerk (115/75#)...[(135/95#) for the Open competitors]
3 T2B
6 Clean & Jerk
6 T2B
9 Clean & Jerk
9 T2B
Continue adding 3 reps to each round

Friday, March 29

3/29/2013

Please help us wish Matt a very HAPPY BIRTHDAY today! He's currently rocking the Paleo challenge, so this year's celebration is more about meat candy than cake and frosting. Stay strong, friend!

Sadly, we say goodbye to Jonathan as he heads overseas for his patriotic duty. THANK YOU from the bottom of our hearts, Jonathan. We truly appreciate everything you do and the sacrifices you make for our freedom. Stay safe!

Strength: RDL

Conditioning: 7 min AMRAP
3 Clean & Jerk (115/75#)
3 T2B
6 Clean & Jerk
6 T2B
Continue adding 3 reps to each round

...or row, mobility, and practice for tomorrow.

Thursday, March 28

3/28/2013

Help us send all the best wishes you can muster to Holland Marie as she walks down the aisle to marry her honey today!

Strength: Clean & Jerk

Conditioning: for time, complete the following list
200 Singles
THEN 3 Rounds of:
          5 MB Cleans (20/14#)
          10 WB Sit-Ups
          15 HR Push-Ups
THEN 200 Singles

Tuesday, March 5

3/5/2013

Strength:
Clean & Jerk

Conditioning:
5 min AMRAP
Squat Clean & Jerk (165/110#)

*CF Open WOD 11.3

Monday, February 18

2/18/2013

Please help us wish Chad Buschert a HAPPY BIRTHDAY...and then help us welcome our latest graduates from the 101 program. Left to right: Shawn, Tyler (standing), Angelika, Jacob (standing) and Keith. Not pictured: Rachel.

This Saturday, 2/23 is another Partner WOD, so pair up with someone and come in ready to work. Hint: you should pick your partner based on your power clean numbers.

Strength:
Clean & Jerk

Conditioning:
3 Rounds
:60 ME Heavy KB Swings
Rest :30
1:30 ME Burpees
Rest :30
2:00 ME Double-Unders
Rest :30

Thursday, January 10

1/10/2013

Awesome work by Joe Saggio! He was able to string together multiple bar muscle-ups earlier this week. Speaking of skills...what about those January goals? Go back and comment on yesterday's Facebook post (or email us) and let us know one specific goal for January. We want to hear from EVERYONE!

The 6 p.m. class is filling up again, so the sign-up whiteboard is back in effect. Before Saturday, be sure to sign up for next week's classes. Please be respectful of your CFH family and only sign up for classes you will attend...and actually show up for the classes you sign up for.

Strength:
Clean & Jerk

Conditioning:
4 Rounds for Time
5 Thrusters (95/65#)
10 Mountain Climbers
15 KB Swings (55/35#)

Wednesday, September 12

9/13/2012

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

Wednesday, July 25

7/26/2012

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

Monday, July 16

7/16/2012

Congrats to Darlene Oliver for reaching her goal of getting 20" box jumps! Speaking of goals, be sure to make your way over to the new Goal Boards by the rowers. Think about what you want to accomplish, write it down, and we'll work on it together.

LIFT: Find your 1RM Clean & Jerk

MetCon: 5 Rounds
3 C&J (60%)
5 Pull-Ups
10 Push-Ups
15 Squats

Tuesday, June 19

6/19/2012

Please take 2 minutes to watch this video before class tonight.
At :28, notice how he completely opens his hips to get full power and make the bar 'float' so he can get under it?
At :31, notice how he 'sticks the landing' to have a solid base for the weight?
At :46, notice how he adjusts his grip and foot position to get ready for the Jerk? (you can skip the slow-mo breathing part...it takes a while)
At 1:38, notice the dip is vertical?
At 1:45, notice how he locks out his arms to 'punch the ceiling'?

Any of these cues ring a bell? See you tonight - get ready!

LIFT: Clean & Jerk (5-5-5+)

MetCon:
Buy-in = Fish Game (don't worry...we'll show you)
THEN 6 Rounds for time of 5 T2B & 5 Push-Ups
THEN Rest 5 min
Cash-out = Row 1000m for time

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