Work through the following cycle until you reach 100 Front Squats or the clock hits 20:00
:30 Front Squats (135/75#)
:30 Pull-Ups
:30 Double-Unders
Vanquish WOD (courtesy of our friend, Justin Rojas, with Vanquish Performance) Work through the following cycle until you reach 100 Front Squats or the clock hits 20:00 :30 Front Squats (135/75#) :30 Pull-Ups :30 Double-Unders Help us send TWO CFH family members a few HAPPY BIRTHDAY wishes today, please. Shawn Lott's birthday was Saturday, and yesterday was Jason Jenks' special day. Happy Birthday, guys! Strength: OH Squats Conditioning: 8 min AMRAP 5 Snatch 25 Double Unders 5 HSPU 20 Russian Twist Awesome job on your 1RM Cleans yesterday! Everyone hit within 3 pounds of their calculated 1RM, and most of you lifted more than you expected to. It's great to see the progression of everyone focusing on form and technique then actually sticking with it and using it when it's most important! Strength: Find 1RM Push Press Conditioning: "ANNIE" 50-40-30-20-10 Double-Unders Sit-Ups "Hotshots 19" workout tomorrow at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com/ Spread the word - we're adding mid-morning classes to the schedule soon and the 101 program for that group starts Wednesday, 9/4! http://ow.ly/ootLc Strength: Squat Snatch Press Conditioning: 8 min AMRAP 5 Snatch (75%) 10 Superman 15 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 Strength: Jerk Conditioning: 15-12-9-6-3 Shoulder-to-Overhead (135/95#) Pull-Ups *30 Double-Unders after each round A few calendar items to note:
Last week, we stopped at Cook's Plants & Vegetables just down the street from CFH and picked up bananas, tomatoes, cucumbers, peaches, sweet potatoes, celery, carrots, and avocados...ALL for just $17! Utilize farmer's markets, CSAs, and family-owned shops like Cook's to help create your meal plans each week...and put a stop to the "Paleo is too expensive" excuses. Strength: Jerk Conditioning: 5 min AMRAP 5 Pull-Ups 10 Double-Unders Please help us welcome Mark Skinner! He joined through personal training sessions and is now jumping into the group classes as well. Be sure to show him the ropes and give him a big CFH welcome when you see him. Strength: Front Squats Conditioning: 10 min AMRAP 15 T2B 20 Double-Unders 25 Lunges One week from today, we'll start our next 101 program. As you think of others who would make a great addition to our CrossFit Hermitage family, feel free to spread the word. Speaking of our CFH family, please help us welcome our latest new addition - Jarod Sadler. He has dropped in on a visit to Nashville before, but now he's here to stay. Be sure to say hello and give him a big CFH welcome when you see him again. Strength: Find 1RM Back Squat Conditioning: 5 Rounds 20 Double-Unders 30 KB Swings (55/35#) *compare to 6-7-12 Don't forget - tomorrow is a PARTNER WOD. Pair up (by height would be a good idea) and come in ready to work! Also, the votes are in and 2 p.m. is the winning time for tomorrow's shindig. Let's meet at the Hermitage O'Charley's and spend some time with Kelly & Alex before they head back to California. Strength: Front Squats Conditioning: 10 min AMRAP 30 Double-Unders 15 Power Snatch (75/55#) This is it - the CrossFit Open 13.3 workout has been announced and we're going to tackle it today! It's a great mix of the benchmark "Karen" workout and the benchmark of 30 muscle-ups...with a few double-unders in between. 12 min AMRAP 150 Wall Ball (20/14#) 90 Double-Unders 30 Muscle-Ups Another great weekend with an awesome group of people. THANK YOU all so much for giving 100% effort, sticking around to support your fellow athletes, cheering for each other, being judges, and just being a wonderful community overall. We are so proud of you guys - you're ROCKING these workouts! Strength: 20-rep Back Squats Conditioning: EMOM for 10 minutes 5 C2B Pull-Ups ME DUs in remaining time HAPPY BIRTHDAY AMANDA! We hope you have a wonderful day and a fabulous celebration...then come in and share some sweat with us. Strength: 20-Rep Back Squats Conditioning: For time, complete the following Row 500m 10 Burpee Box Jump-Overs 20 T2B 30 Push Press (115/75#) 40 KB Swings (55/35#) 50 Double-Unders
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 Strength: High Bar Back Squats Conditioning: 4 Rounds 30 Double-Unders 10 Push Jerk (135/95#) Rest :30 ME UB C2B Pull-Ups Rest :60 You asked for it, you got it! The 90-day Paleo Challenge starts this Monday. If you plan to accept this challenge, be sure to sign up on the whiteboard. For those of you ready to dismiss this as a weight-loss competition, please don’t. The Paleo Challenge is not always about losing weight – it’s about getting out of your comfort zone, changing your habits for the better, and improving your performance. Here's the skinny:
I encourage each of you to do this...not to lose weight; not to stress out about food; and not to compete with each other...but to become a better version of yourself. YOU WILL IMPROVE if you accept this challenge! 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 Our 10-year-old niece (the lovely and talented Grace Forbes) created a "newsletter" recently and decided to write one of her articles about us here at CrossFit Hermitage. How great is this?!?! Maybe we'll have her working on official website copy soon! Strength: Front Squats Conditioning: 6 Rounds for Time 20 Double-Unders 2 Heavy Snatches (~80%) NOTE: Saturday's workout requires a partner. You'll both use the same KB, WB, etc and do the same RX or Scaled option so choose your WOD pal wisely! Let's wrap up our de-load week by keeping great form on all these cleans today. Be sure to focus on technique throughout the lift AND the Met-Con. Get ready to test your 1RM for your back squat Monday night, too (translation: eat clean and get plenty of rest over the weekend)! Strength: Hang Power Clean + Hang Squat Clean (5-5-5) Conditioning: 4 Rounds 10 Power Cleans (115/75#) 20 Barbell Step-Ups (24/20") 30 Double-Unders "Joe" 10 Rounds 10 Thrusters (95/65#) 10 Bar-facing Burpees 10 Pull-Ups 57 Double-Unders Joe Lengel was the owner and lead trainer at CrossFit Toledo in Ohio. He was a 57-year-old Master's-level CrossFit athlete who finished 6th at the Games in 2011 and 8th at the Games in 2012. On Monday, November 19, tragedy struck as he was gunned down while opening his gym for morning classes; he did not survive. Police suspect it was an attempted robbery, but don't have anyone in custody yet. As a small gesture of our respect, we will unite in solidarity with other CrossFit boxes across the nation today to honor Joe and his family with this workout created by his sons, Aaron and Matt. "My dad loved thrusters,” Aaron said. “We were thinking about putting overhead squats in the workout because he hated those; we went with Burpees instead. He did not like those either. He loved pull-ups.” Fifty-seven was the number chosen for the double-unders, because that was how old Joe was when he died. “Double-unders were the movement that kept (Joe) out of the 2010 Crossfit games,” Aaron said. “This is just a testament to who he was, and the legacy that he leaves." |
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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