50 Back Squats (135/95#)
40 Pull-Ups
30 Shoulder-to-Overhead
50 Front Squats (85/65#)
40 Pull-Ups
30 Shoulder-to-Overhead
50 OH Squats (65/45#)
40 Pull-Ups
30 Shoulder-to-Overhead
Partner WOD today! 50 Back Squats (135/95#) 40 Pull-Ups 30 Shoulder-to-Overhead 50 Front Squats (85/65#) 40 Pull-Ups 30 Shoulder-to-Overhead 50 OH Squats (65/45#) 40 Pull-Ups 30 Shoulder-to-Overhead These guys and gals just graduated from our latest 101 program, so please give them a big CFH family welcome as they jump into the group classes! From left: Dominique; Leslie; Derek; Trina; Emily (not pictured: Michelle). Strength: Squat Snatch Press Conditioning: 100 Front Squats (60%) *Break when you need; complete 30 DUs before you start again So...how did those July goals turn out? Are you ready to tackle something new in August? If you find yourself saying "I'll keep the same goal" month after month, we need to revisit the actual goal of...well...goal setting. This applies to every single one of you: from our new CFH family members to our high-caliber athletes. Each of you likely have different goals and different time frames to reach those goals, but we ALL need to define our personal goals and track our progress (journals...hint...hint) to achieve any type of success. Why are you here? What do you want to accomplish and when? What motivates you?
Strength: Find 1RM Front Squats Conditioning: 2 sets of ME Front Squats with 50% of new 1RM We are excited to announce that CrossFit Hermitage will participate in the 2013 nation-wide LuRong Living Paleo challenge! This is a great way to start - or refocus - your Paleo nutrition plans, so we encourage everyone to join in. Registration opens August 16; the eight-week challenge starts Monday, September 16 and includes a personal dashboard, online tracking, prizes, benchmark WODs, and more. We'll share more details as the start date nears. http://www.lurongliving.com/challenge2013/ 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 tomorrow. Strength: Front Squats Conditioning: EMOM for 15:00 3 Thrusters (heavy) 3 Tuck Jumps *compare to 10-5-12 Check out this great article about realizing your true Paleo percentage. Do you eat 80/20? 90/10? Do you REALLY understand what that means and what your body thinks that means? Strength: Front Squats Conditioning: 15-12-9-6 Plate or DB OH Lunges (45/35#) Ring Dips
A photo from the vault...just because. Strength: Front Squats Conditioning: 5 min AMRAP 10 MB Cleans (20/14#) 10 Push-Ups REMINDER: Closed July 1 - 6; back to normal class hours July 8. 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 It's time to place our next order of PROGENEX products. If you'd like to order a specific flavor, or you want to try a new product (Muscle, Recovery, Omega+, Cocoon, or Force), let us know by Tuesday and we'll include it in the order so you can save shipping costs. If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We chose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. DON'T FORGET - NO REGULAR CLASS TOMORROW. We are holding a private Olympic Lifting clinic on Saturday and Sunday. Conditioning: For time, complete the following list using (95/65#) 20 Thrusters 20 SDHP 20 Push Jerk 20 OH Squats 20 Front Squats *While you're working through the list, stop EMOM and complete 4 Burpees 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 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#) Here it is...the perfect photo to help us say HAPPY BIRTHDAY to this crazy gal. Send her as many well wishes as you can today, but don't feel obligated to dress in her honor. Don't forget - this Saturday is a partner WOD. Pair up and come in ready to work. We're also having Kelly's going-away gathering at O'Charleys that afternoon/evening. Cast your vote on the whiteboard to tell us what time you prefer to meet. Strength: Push Press Conditioning: 4 Rounds 5 Power Clean (135/95) 5 Front Squat 5 Push/Split Jerk Lots of people are ringing that PR bell - how are YOUR goals coming along? You only have a few days left to hit those March targets so set aside time to practice, practice, practice! Strength: Front Squats Conditioning: 12 min AMRAP 7 Power Cleans (115/75#) 10 Push Jerks 15 Sit-Ups *compare to 12-19-12
"Practice makes perfect." No! Perfect practice makes perfect. We drill technique because it's the only way to stay safe, ensure you go through the full range of motion, and actually get better. You'll never move any significant amount of weight if you don't have the correct technique. Remember, the clean is an explosive movement - be powerful; come to full extension; quickly reverse; and get those elbows up and hips back for a solid receiving position. Strength: Hang Power Cleans Conditioning: EMOM as long as possible 3 Power Cleans 3 Front Squats 3 Push Jerks (135/95#) 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! GET READY - the CrossFit Open starts in a few short months! Registration begins January 30, 2013 and the first Open workout will be announced March 6, 2013. Check out this CrossFit article to be sure you know what to expect this year. Each week during the Open, CrossFit HQ will announce that week's workout on Wednesday; we will hold the workout that Saturday. If you are competing in the Open, you must complete the workout as prescribed and each rep must be verified by a judge (more on that later). For those of you not competing, we will have scaled versions just like normal Saturdays. Until then, let's kick-start our 2013 CrossFit training with a little "Welcome to 2013"... 20 Hang Power Cleans (115/75#) 13 V-Ups 20 Front Squats (115/75#) 13 Plate Burpees 20 Push Press (115/75#) 13 Push-Ups 20 Squat Cleans (115/75#) 13 Russian Twists Ok, gang. It's time to put down the forks, throw away the sweets, and get back to work! We only have a few days to get back on track before we tackle the Bergener Total on Saturday. As you re-enter the world of clean eating, take a peek at these food marketing tactics. Remember, if it has an ingredient label, it's usually not "clean eating." Strength: Snatch-grip Push Press (5-5-5) Conditioning: Up the Ladder for 8 minutes Power Clean (115/75#) Front Squat Push Jerk "Up the Ladder" means you will perform each movement once, then start over and perform each movement twice, then start over and perform each movement three times, etc until the time cap (i.e., 1 power clean, 1 front squat, 1 push jerk, 2 power cleans, 2 front squats, 2 push jerks, 3 power cleans, 3 front squats, 3 push jerks, etc). Today is the official one-year anniversary for CrossFit Hermitage! Because of you, our leap of faith was rewarded with blessings beyond measure. We consider each of you part of our family (even those who have since moved away), and we thank every single one of you for trusting us with your fitness goals. Together, you guys and gals have "officially" lost more than 100 pounds, 65 inches, and 23% body fat - and that's just what we captured during two Paleo challenges. We've seen so many wonderful transformations over the past year...from decreased body fat to massive strength gains to increased confidence levels...from mastering the jump rope to getting your first handstand to completing your first-ever adventure race to learning the muscle-up to entering your first CrossFit competition. It's been a truly amazing journey thus far and we know there's so much more to come in the future. Take a moment to check out our first blog post where we unveiled the CFH logo. The ideals behind our logo still drive our passion for the box and for our relationships with each of you today. We love you guys!
Ok - enough of the mushy stuff...time to get back to work. SQUATS! Strength: Front Squats 5-5-5+ Conditioning: "Karen" 150 Wall Ball for time (20/14#) |
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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