Don't forget to set your August goal this week (as well as your short-term and long-term goals) and put it on the board.
Strength: Deadlift
Conditioning:
8 min AMRAP
5 Deadlift (315/205#)
25 Double-Unders
Please help us send HAPPY BIRTHDAY wishes to Courtney Billington today! Don't forget to set your August goal this week (as well as your short-term and long-term goals) and put it on the board. Strength: Deadlift Conditioning: 8 min AMRAP 5 Deadlift (315/205#) 25 Double-Unders Don't forget - we're having a little "Christmas in July" by doing the 12 Days of Christmas WOD this Saturday; please plan to stay a little later than usual. Strength: Good Mornings Conditioning: 3 Rounds Run 400m 5 Deadlifts (275/185#) 10 Box Jumps (24/20") SCHEDULE NOTE: We will be closed Monday, July 1 through Saturday, July 6 and will reopen with normal class hours on Monday, July 8. Don't worry - we'll post workouts for you to tackle while we're gone...and we expect full reports on the Facebook page, too! Speaking of reporting back - how are those June goals coming along?!? Strength: Good Mornings Conditioning: Deadlift 10,000 pounds for time *details are on the whiteboard What a FANTASTIC weekend! The group pictured here tackled a beat-down WOD to wrap up the clinic...and survived it! Kudos to everyone who attended - you guys are taking your training to the next level and we see many, many PRs in your future. Strength: OH Squats Conditioning: EMOM for 10 minutes 3 Deadlifts (70-80%) 5 Tuck Jumps
You may have seen her around the box a few times, but please help us officially welcome new member (and local hero) Missy Sapp. She's a captain with the Nashville Fire Department. Welcome Missy...and thank you for everything you do at the NFD! SCHEDULE REMINDERS: We now have a 5 p.m. class on Mondays and Tuesdays. We are CLOSED Friday, June 7 and Saturday, June 8. Strength: Find 1RM Deadlift Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B WE'RE ADDING MORE CLASSES TO THE SCHEDULE! To help keep our classes at the optimal size, we are adding a 5 p.m. class on Monday and Tuesday each week starting June 3. Don't forget - this Saturday is an outdoor Partner WOD (rain or shine). Pair up and get ready to have fun and move heavy stuff! Strength: Deadlift Conditioning: 3 Rounds Run 400m 20 Power Snatch (75/55#)
CONGRATULATIONS to our recent Paleo challenge winners: Matt Pih & Tressa Buschert! They stayed focused for the entire 90-day challenge, made a number of tweaks along the way, and really listened to their bodies. Together, they dropped an astonishing 44.7 pounds; 21 inches; and 11.9% body fat - WOW! Strength: Deadlift Conditioning: 3 Rounds (:40 on/:20 off) KB Swings (55/35#) Goblet Squats KB SDHP KB Push Press Help us send CONGRATULATIONS and best wishes to Heidi and Jason Jenks as they begin their next journey in life - they're pregnant with their first child! Strength: Deadlift Conditioning: Row 1K for time *compare to 1-18-13 Today is the last day to hit those April goals - be sure to check in and let us know how you did...and start thinking about your goals for next month. Strength: Deadlift Conditioning: 4 Rounds Run 200m 10 Box Jumps (24/20") 15 Russian Sit-Ups (25/15#) PARTNER WOD TODAY! Let's help Kelly & Alex "pack and move" to California with a little packing and moving of our own today. Don't forget about the going-away shindig...2 p.m. at the Hermitage O'Charley's. At 3-2-1-Go, you and your partner will move ALL of the equipment in your station across the gym to the platform where you will complete the following: 60 KB Swings 50 Partner Deadlifts (yes, both people on the bar at the same time) 40 Ground-to-Overhead 30 Plate Burpees 20 Box Jumps (alternate jumpers each time) After this list is complete, you will disassemble everything and move it back across the gym to your starting point. Your WOD is complete only when everything is back in its place exactly as you found it. Rules, weights, and further explanations are on the whiteboard. I shared this AWESOME video with the Paleo Challenge group yesterday, and want you guys to see it as well - what a wonderful message. We always see the worst in ourselves...but that needs to stop. Take a minute to recognize the "positives" about you...whether that's your look, your style, your behavior, your drive, your willpower...you just never know who you are going to inspire today!
Strength: Deadlifts Conditioning: 3 Rounds NOT FOR TIME 5 KB Windmills per arm 10 Barbell Roll-outs 15 Russian Twists Show some love to our Paleo Challenge peeps - they are in the homestretch and have less than 25 days left to finish their 90-day adventure! Whether you're in a strict Paleo window, eating about 80/20, or just learning about healthy nutrition...we could all use a reminder to eat clean. It's a process to dial in your nutrition and make the right decisions, but you owe it to your body to figure it out and provide the right fuel for your performance. Don't forget - we have three super easy methods of getting fresh, clean food delivered to you at the box: PaleoWorks, a veggie CSA, and a Grass Fed meat CSA. It doesn't get much easier! Strength: Back Squats Conditioning: 21-15-9 Deadlift (50%) Box Jumps (30/24") *compare to 11-20-12 Please help us wish Zack Stroud a very HAPPY BIRTHDAY today! Strength: Deadlift Conditioning: 10 min AMRAP 7 Push Press (60%) 20 Jumping Lunges 10 V-Ups *compare to 9-12-12 Strength: Deadlifts Conditioning: 3 Rounds 10 T2B 10 Power Cleans (70%) 10 HR Push-Ups Then immediately work to complete 30 HSPU NOW...STOP THE WHINING! Ok gang, it’s time to take a step back and think about why you’re here. We know your time is valuable - surely you’re not choosing to spend it doing something you don’t want to do, right? You started this CrossFit journey to get better – period. We understand that means something different for everyone: lose weight, gain muscle, move better, learn new skills, live a more independent life, relieve stress, etc….but whatever your goal, the only way to get there is to work for it, not complain about it. Now, I’m not saying we have a box full of Negative Nellys…nor are we all Positive Pollys all the time (boy would that be aggravating). I think we collectively land somewhere in between, but lately there’s been a TON of whining and moaning, and it needs to stop. I’m talking about those seemingly harmless comments like “I could never do that muscle-up thing” or “I suck at running” to the flat-out negative “Burpees? Again? I hate Burpees” or “Paleo sucks” or “This is too hard.” This is a supportive community, and if you’re having a bad day, we get it…but please understand that your comments impact everyone around you whether you realize it or not. Every day, there’s going to be something on that whiteboard that someone doesn’t like. How horrible would it be to walk in and hear every single person complain about every single move? You are here to get better, and we are here to get you there, but that’s not going to happen without hard work. Scale back when you need to; take a short break when you need to; but when you arrive at the box, come in ready to work and stay positive. You CAN do this...you ARE better than yesterday! Lisbeth Darsh is a member of the social media team for CrossFit HQ and shares some spot-on thoughts through her blog, "CrossFit Lisbeth." Read on (and pardon the language)... “…WTF has happened to people in this world? When did bitching become the hobby du jour? “I don’t like that.” “But I can’t do that.” “This workout favors the stronger/lighter/faster/slower/heavier/younger/older/blue-eyed/olive-skinned/gamer/book worm mathlete.” “But that weight’s too heavy.” “That weight’s too light.” This isn’t Goldilocks and the Three Bears. You don’t get to try everything until you find the bar that is “just right.” There’s no blanky or sleepy time during the workout. You get what you’re given. And you do the workout. See, you found CrossFit and part of its appeal was that in a super-careful, politically correct world, someone was going to say to you: “Here. Do this. Shut up and do it. Stop complaining. You might suck at it. So what. Work your weaknesses. Nobody is f***ing perfect all the time.” And you liked that idea. It was rough and sexy. The gym was hot in a badboy way again. And it made you a better athlete, and a better person. You joined because you were sick of not being as strong as you believed you could be. Physically, mentally, emotionally. So, be strong now. In fact, be strong when faced with anything and everything in your life. And tackle that sh**. Stop bitching and do work.” – CrossFit Lisbeth Not only do we have a new PR bell, more floor mats, and the new "bobsled" addition to the gym, but it's also time for the CrossFit Open 13.2 workout! What a way to kick-start the weekend! 10 min AMRAP 5 Shoulder-to-overhead (115/75#) 10 Deadlifts 15 Box Jumps (24/20") HAPPY BIRTHDAY wishes go out to Seth Brink! No, these are not your birthday presents (sorry)...nor was there a bobsled on the skid yesterday (good guesses, though). Maybe we'll open all the boxes, work some magic, and have the surprise ready for the 6 p.m. class? Fingers crossed, everyone! Strength: Hang Power Snatch Conditioning: 8 min AMRAP 5 Push Press (95/65#) 10 Deadlift 15 Box Jumps (24/20") ...or practice and mobility for tomorrow's competition. Well, well, well...what do we have here? Anyone care to guess what new toy(s) might be hiding under that gorgeous wrapping paper? Strength: Overhead Squats Conditioning: 15-12-9 KB Swings (53/35#) Burpees TNG Deadlifts (50%) WOW - the community spirit at CrossFit Hermitage came out in full force this weekend. It was amazing to watch all of our competitors pour their hearts into the workout, and we send a huge "thank you" to everyone who helped judge and who stuck around to cheer for your CFH family members. You guys all ROCK! Strength: EMOM for 10 minutes 3 Deadlifts at 80% Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B |
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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