Strength:
Deadlift 3-3-3+
Conditioning:
21-15-9
(55/35#)
KB Swings
KB Push Press
Double-Unders
Eat for performance, eat for performance, eat for performance. If you haven't already cleaned up your nutrition, now is the time. Feed your body the right fuel, work hard at the box, and you'll see the results you want. Remember: starting Monday, we're going to test a different 1RM each week until the end of the year...which will lead up to a pretty big test on Saturday 12/29. Prepare now! Strength: Deadlift 3-3-3+ Conditioning: 21-15-9 (55/35#) KB Swings KB Push Press Double-Unders More class times coming soon! Yep, that's right...we will offer a 6 a.m. class on Mondays, Wednesdays, and Fridays beginning next week (11/5). Be sure to sign up on the whiteboard and let us know which class you plan to attend. Please also adjust your schedules to note that all Saturday classes have moved back to their original 10 a.m. time slot until spring when it starts to warm up a bit earlier in the day. Don't forget about tomorrow night's costume WOD. Get creative and have fun with it! Strength: Press (5-5-5) Conditioning: 12 min AMRAP 5 Push Press (60% of 1RM) 10 Push-Ups 15 Double-Unders Let there be light! As it starts to get dark earlier in the evening (boo), you should notice the addition of two new street lights out back. Now we just need to keep the weather warm enough to enjoy running during the Met-Cons a little longer. Strength: Pause Front Squats (5-5-5+) Conditioning: 3 Rounds 7 Front Squats (115/75#) 14 KB Swings (55/35#) 21 Double-Unders
Please be sure to sign the board (or email us) in the next few days about the Warrior Dash this weekend. We'd like to know exactly who is STILL PLANNING TO GO since the location changed to Manchester, TN. Strength: 1 Power Clean + 1 Push Jerk 2 sets @ 70% 2 sets @ 80% 3 sets @ 90% *Rest :60+ between EACH SET Conditioning: 4 Rounds 50 Double-Unders 10 Push Jerks (115/75#) Rest :30 Max-effort Unbroken Pull-Ups Rest :60 This is it! The official weigh-in window for our Paleo challenge participants starts tonight. You have three date/time options for your weigh in: - tonight after the 6 p.m. class - tonight after the 7 p.m. class - tomorrow night after the 7 p.m. class (not after the 6 p.m. class) Remember to bring your $40 cash buy-in and pick up your food log to use for the next 30 days. Good luck to everyone! Strength: Hang Clean (5-5-5+) Conditioning: 3 Rounds for Time 7 Hang Squat Cleans (115/75#) 14 Burpees 21 Double-Unders Wow - we have a lot of September birthdays in the group. Ready for another? HAPPY BIRTHDAY to one of our newest CFH members, Mathew Haffner (and great job on last night's workout)! Cheers to many, many healthy and happy years ahead. Now, let's get to work... LIFT: Deadlift (5-5-5) MetCon: 5 Rounds 20 Double-Unders 30 KB Swings (55/35#) *compare to 6-7-12 It's time for the "Dirty 30" - 300 total reps to attack with an all-in attitude. This workout takes power, endurance, and mental toughness; it's a test of your physical abilities as well as your mental strength. Most people would walk away...but you're not most people...you are a group of CrossFit Hermitage athletes, and YOU are going to fight for it. You'll soar through the box jumps; the kettlebells will be lighter than air; and you'll hit those burpees with purpose. As you lie on the floor post-WOD making sweat angels, take a moment to reflect on your accomplishment. One rep at a time, you're getting stronger, faster, better...you're preparing for whatever life throws your way next. For time: 30 KB Swings (55/35#) 30 Wall Ball (20/14#) 30 Box Jumps (24/20") 30 Hang Power Clean to a Push Press (75/55#) 30 Walking Lunges 30 Push-Ups 30 Knees to Chest 30 KB SDHP (55/35#) 30 Burpees 30 Double-Unders 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 Love, love, love this statement by Ken Blanchard - author and leadership expert. Think about this as you set your goals and decide what's important to you. Putting those goals in writing (on the Goal Boards) helps to solidify your commitment...now you can focus on that commitment and accept NO excuses. LIFT: Deadlift (5-5-5+) MetCon: "Annie" 50-40-30-20-10 Double-Unders Sit-Ups |
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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