 The CrossFit Regional event this weekend was amazing and we are a little less than two weeks away from our own "Double Trouble" In-House Partner Competition. Super exciting and always motivating to be surrounded by so many strong, driven, awesome people! We can't wait to see you guys kick it into high gear on May 31!
Strength: Clean Pulls Conditioning: EMOM 12:00 5 Deadlift (275/185#) 5 Burpees  Please help us welcome our newest CFH family member, Kris Wood, to the box! He started with us through personal training and now he's ready to join you guys in the group class. Be sure to say hello and show him the ropes!
Strength: Power Cleans + Squat Cleans Conditioning: Box Jumps, HSPU, and Pistols  Strength: Cleans Conditioning: 3 sets NFT 8 Good Mornings (med-heavy) 10 Supine Ring Rows 10 Superman or GHD Raises  Take a moment for this quick read about the dangers of sitting. This will hit home with many of you...whether you have a desk job, back pain, tight hips, whatever. Here's part of the problem - let's fix it!
Strength: Cleans Conditioning: 4 Sets (:30 on / :90 off) Max Power Cleans @ 60% THEN 100 Push-ups for time 
Strength: Cleans Conditioning: 10 min AMRAP 15 Sandbag 1/2 Moons 10 Pull-Ups 5 V-Ups *compare to 9-5-12  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#)  Don't forget:
Strength: Cleans Conditioning: 3 Rounds 10 Over-the-Box Burpees 10 Hang Power Cleans 10 V-Ups  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.
 We announced the Paleo challenge first-place winners yesterday, but please take a moment to congratulate ALL of our athletes who completed the 90-day challenge. CrossFit Hermitage is now missing 108 pounds; 54 inches; and 29.3% body fat...and that's from only 10 people (Cathy, Erica, Holland, Homer, James, LJ, Will, Zack...and of course, Matt and Tressa)! These guys and gals did a TON of work and made some really great nutrition changes...kudos to all!
Strength: Cleans Conditioning: Up the Ladder for 8:00 (115/75#) Power Clean Front Squat Push Jerk *compare to 12-26-12  If you're on the Paleo Challenge, today is the last day to weigh-out. Be sure to get your numbers in so we can figure out the winners and announce on Monday.
If you're coming in tomorrow, don't forget to bring a towel or two; we're working in the rain! Strength: Cleans Conditioning: 3 Rounds 10 MB Russian Twists 10 MB Push-ups *compare to 8-30-12  If you want to participate in the Meat or Veggie CSA (community-supported agriculture) offerings where they deliver food TO YOU at CrossFit Hermitage, be sure to sign up today or tomorrow! Details are on the bulletin board.
Also, if you want to order a specific size/color t-shirt, be sure to let us know TODAY. We have the order sheet and will place the order this week. Strength: Cleans Conditioning: 15-12-9 Hang Power Cleans (135/95#) T2B *compare to 5-30-12  Please mark your calendars - we have two fun things to note for this Saturday, April 20. First, we'll have a partner workout to help Kelly and Alex "pack and move" back to California. Pair up with anyone you'd like to work with; it's not imperative that you both be on the exact same level...male/female teams are completely fine, too. Next, we're planning to get together early that evening for a little good-bye shindig at "Club O'Charley's" in Hermitage (time TBD...maybe 5 p.m. or so).
Strength: Cleans Conditioning: 4 Rounds Run 1 lap with plate (45/25#) 10 Ground-to-Overhead with plate 5 T2B  Please help us welcome Ryan Flood to the CFH family! He was a CrossFitter in Cookeville, TN before moving to Hermitage, so he'll be able to jump right into the group classes with you guys. Be sure to introduce yourself, show him the ropes, and make him feel welcome as you see him in class the next few days.
Strength: Squat Cleans Conditioning: 3 Power Cleans (135/95#) 50 Double-Unders 15 DB Thrusters (35/20# each) 6 Power Cleans 50 Double-Unders 12 DB Thrusters 9 Power Cleans 50 Double-Unders 9 DB Thrusters
 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.  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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