 Schedule Reminder...
Friday, July 4 - 8 & 9 a.m. ONLY Saturday, July 5 - CLOSED Strength: Front Squats Conditioning: "GRACE" 30 Clean & Jerks for time (135/95#)  Please help us send big HAPPY BIRTHDAY wishes to Jennifer Boise today!
Strength: Find 1RM Front Squat Skills Test(s): Chin-over-bar holds, Plank hold, squats for time  Heads up - Central Pike will be closed at the railroad tracks tomorrow and Thursday! If you normally travel that route, plan some extra time to go around (Burpee penalty still applies).
Strength: Clean + Front Squat Conditioning: 5 sets 5 Touch-and-Go Power Cleans (increase weight each set) Rest 2:00  Registration for the CrossFit Open is...well....open!
"The Open" is for EVERYONE! You can visit games.crossfit.com if you'd like to take a look at the past year's workouts and get an idea of what's in store (though they DO like to surprise us). If you have even one little competitive bone in your body, we encourage you to sign up and use this opportunity to gain an appreciation for your strengths, weaknesses and mental toughness. You may or may not notice our programming changes throughout the year as we focus a little more on strength, a little more on conditioning, a little more on building that engine, a little more on honing those skills, etc...but you can't help but notice the changes we'll implement over the coming weeks as we head into the Open (YAY!). We just want to take a moment to send big thanks to CJ Martin with CrossFit Invictus for being such a kick-ass coach and programming some great workouts. After following him for a while, understanding his methods, and seeing the results he produces, we totally decided to share the love with you guys. Today's workout: 5 sets, each for time: 5 Power Cleans (185/115#) 10 C2B Pull-ups Rest :60 between sets THEN Rest 5:00 THEN 5 sets, each for time: 100 Singles 5 Power Snatches (135/95#) Rest :60 between sets THEN Rest 5:00 THEN 5:00 AMRAP 10 Front Squats (135/95#) 10 Pull-ups 20 Double-Unders  Good luck to Jennifer and Gary Perrier as they tackle "The Challenge" obstacle 5k at Trevecca today to support the KidPOWER organization.
Also, good luck to Erica, Leigh Ann, Lisa and Coach Tom as they compete in CrossFit Talon's "Aged to Perfection" event today. Head over after class to show your support and cheer them on! Today's WOD: 30 Box Jumps (24/20") THEN 30 Rounds of 2 Front Rack BB Lunges and 1 Front Squat THEN 30 Box Jumps  Mark your calendars - CrossFit Total is this Saturday! We'll test your 1RM for Back Squat, Press, and Deadlift in that order. Eat right and get lots of sleep!
Strength: Hang Power Clean + Front Squat + Push Press Conditioning: 3:00 cumulative squat hold 2:00 cumulative HS hold 1:00 cumulative chin-over-bar hold *compare to 4-3-12  Ok, gang - here's our latest and greatest exciting announcement...PROGENEX adds CrossFit Hermitage as the newest Nashville Rep!
Visit http://www.crossfithermitage.com/progenex.html to get the discount code, learn more about PROGENEX overall, and understand the difference in their two products. Really great stuff! LIFT: Front Squat (5-5-5) Skill Work: Spend time working on a skill of your choice (handstands, HSPU, Muscle Ups, Kipping, etc) THEN Row 1000m for time.  LIFT: Push Press (5-3-1+)
MetCon: 5 Rounds 100m Run 7 Push Press (115/75#) 7 Front Squat (115/75#) KUDOS to everyone for a great job last night! You guys showed tons of effort and we saw some of you break through a few mental barriers to keep going.....well done! Here are a few resources for your Paleo Pleasure. If you're on the Challenge, you must remember to AVOID SUGAR! You may see/read something on these sites that is "Paleo-friendly" because it uses honey, which is completely natural...but it's still sugar and should be avoided while on the Challenge. Paleo Diet Robb Wolf Paleo Brands Mark's Daily Apple Everyday Paleo Here's a great blog post that talks about the importance of NOT CHEATING at least for your first 30 days. Take a peek and see if it resonates with you...  Day 2 of the Paleo Challenge is now underway. We hope you had a 100% perfect day 1 with zero slip-ups! Go grab a healthy breakfast (omelet with spinach, onions, and mushrooms cooked in coconut oil; steak and eggs with avocado; or sausage, bacon, and an apple with almond butter...just a few ideas), then join us today for a little fun with a popular conditioning movement called "The Bear Complex." Ohhh yeeeeaaaah!
5 Rounds of: 7 Bears (95/65#) 10 Sit Ups *compare to 1/14/12 1 Bear = Power Clean Front Squat Push Press Back Squat Behind-the-Neck Push Press  Holly will be back again tomorrow night, so be sure to put your name on the list if you want her to spend some time loosening up those joints.
May 19 - No regular class. Instead, we're hosting a "Beat the Streets" fundraiser WOD. You must be on a team of 3 (at least 1 female) and make a donation to come in and workout that day. Start gathering your peeps and making plans now! LIFT: Deadlift (5-3-1+) MetCon: 12 min AMRAP 10 Box Jumps (24/20") 1 Front Squat (60% of 1RM) 50 yd Sprint  CONGRATULATIONS to John Hairr who just got married this weekend...we wish you all the best as you build a new life with your beautiful bride!
We're entering a max effort week, so keep an eye on technique - it'll improve your efficiency...which means more weight! LIFT: Front Squat (5-3-1+) MetCon: 3 Rounds (:30 on / :30 off) KB Swings Goblet Squats KB SDHP Elbow Plank  That's right boys and girls...it's time for another BIRTHDAY WOD! Tonight's celebration is brought to you courtesy of our very own Mr. Scott MacDougall.
HAPPY BIRTHDAY, SCOTTY MAC! LIFT: Front Squat (3-3-3+) MetCon: 5 Rounds 9 Deadlift (225/155#) 12 Weighted OH Lunges (35/25#) 15 Sit-Ups  An oldie, but a goodie...at one point, we all knew how to squat properly. Listen to your coaches, make the right adjustments, and you'll be back to 'proper' in no time!
LIFT: Front Squat (5-3-1+) MetCon: 5 Rounds 10 KB or DB Sumo Deadlift 30 Double-Unders 10 Pull-Ups  Uh Oh! The CrossFit Games WOD 12.3 was announced last night and it's a good one! This one includes box jumps, push press, and toes-to-bar; it will be pretty taxing on those shoulders, so be sure to do a little extra mobility work as you prepare for Saturday.
LIFT: Front Squat (3-3-3+) MetCon: 10 min AMRAP 10 One-arm DB Snatch (25/20#) 10 Renegade Rows 10 Abmat Sit-ups As always, scaled options are on the whiteboard.  Go ahead and say it: "I'm Awesome!"
Remember that whole "smile more, stress less" from Monday's post? Here's a little research to add to it... Researchers from the University of Pittsburgh found that people who gave themselves positive feedback (notes in your journal, pop-up messages on your calendar, emails to yourself) had significantly more success reaching their physical training goals than those who didn't get/give feedback. Yep, it's true. Positive, real-time feedback helps you stick to your training program and make better progress. What are you waiting for? Send yourself a text message, give yourself a high five, and write down some encouraging words after tonight's workout! LIFT: Snatch (5-3-1+) MetCon: 5 Rounds 5 Front Squat (135/105#) 5 Strict Pull-Ups 20 Double Unders  Photo: alliandgenine.com LIFT: Front Squat (5-3-1+)
MetCon: 3 rounds 10 Box Jumps (24/20") 10 KB Swings (55/44#) LISTEN UP! FAT LOSS 101 We receive lots of questions about losing weight, and we hear all kinds of excuses, gimmicks, frustrations, and genuine attempts gone wrong. Let's take a step back and revisit the basics - a quick read and you'll see it's really very straightforward. Fat loss is driven by hormonal events (hormones telling the body to release energy "fat" or store energy "fat"). Fat cells are just the body’s emergency storage tanks, and your actions (food & drink intake, exercise, stress, and sleep) trigger certain hormones to say “empty the storage tanks” or “here comes more” to the fat cells. Insulin is primarily known as a fat storing hormone (it reacts to high blood sugar and looks to store it in your fat cells), while glucagon and growth hormone (GH) are fat burning hormones. When insulin is present and elevated, the other hormones go down (this is an important relationship to realize). Another hormone called cortisol (stress hormone) is a muscle breakdown hormone….no bueno! Your #1 enemy is sugar, and it has many, many hiding places (drinks, sauces, dressings, etc). Sugar is quickly absorbed and spikes your blood sugar levels, which sends the “here comes more” signal to your fat cells! Every single time you decide to put sugar into your mouth, just tell yourself “I don’t feel like burning fat for the next 3-4 hours”...because that's exactly the hormonal signal you are creating. Got it? Good! Let's take a look at how to control those hormonal signals... #1 - control insulin and maximize your glucagon response: Keep insulin levels low throughout the day by not eating sugar or foods that quickly break down into the bloodstream (processed foods, breads, cereals, pasta). Exception: post workout window, insulin sensitivity is beneficial, as it goes into muscle not fat. Have protein with every meal. It slows down the digestion of sugars and stimulates the release of glucagon (and makes you feel more full). Improve insulin sensitivity with strength training, which reduces insulin resistance by draining your glycogen stores (which in time is simply converted to fat if not used). #2 - maximize your growth hormone response: You need SLEEP! Most of your GH is released while you sleep, so don't eat any big meals (or sugar) 2-3 hours before bed. Try your best to get to bed by 10 p.m. and rise at the same time each day (even on weekends) after a good 8-9 hours of rest. Exercise with intensity (I think we've got this one covered). Short bursts of anaerobic intense exercise signals the body to release GH. Long aerobic activities (jogging, etc) will NOT. Many people think doing aerobics will burn all the fat you want. Not true! Wouldn't 1986 have taken care of the obesity issue in this country? Think about the old argument comparing the body composition of a sprinter to a marathon runner: the sprinter has more muscle and very low body fat %; the marathon runner has little muscle and a higher body fat % even if he/she looks smaller. #3 - minimize excessive cortisol: When it comes to exercise, more is not always better! You want to stress your body, but not for a long period of time. Once you hit a certain level, your body simply starts wasting muscle as fuel. You have to RELAX. Try not to stress over things that mean very little in the long run. SMILE MORE; purposefully stop and take deep breaths throughout the day; get outside; and have fun. Our bodies were designed to use stress in short bursts (fight or flight response) not day-long events. Don’t worry about how many calories you burn doing something - that is not the point. Worry about the QUALITY of what you eat during the day and how your hormones are going to react to it. Eat the foods your body was meant to eat and live the active lifestyle your body was designed to live. Here's the bottom line - you have the ability to burn fat all day long if your hormones tell your body to do so. Eat whole natural foods, not processed foods. If it wasn’t around 100 years ago, you don’t need it today! Avoid all sugars (foods and drinks). Have protein with every meal. Strength train and add intensity. Have fun doing what you love. Stop stressing so much. Get 8-9 hours of good, quality sleep.  "Sweat cleanses from the inside. It comes from places a shower will never reach." -author unknown LIFT: Front Squat (5-5-5+) MetCon: 3 rounds 10 Power Cleans (135/95#) 20 DB Lunges (35/25#) 30 Double Unders  "Cutting corners today weakens your foundation tomorrow."
- author unknown Take this time to really focus on technique and drill the basics into your head. The Turkish Get-Up is a SLOW movement with many different components. We'll practice it together and you'll have plenty of time to work on that great foundation. LIFT: 3 x 5 (Front Squat, Press, Thruster) Skill Work: 3 Rounds 10 Turkish Get-Ups (5/side) Rest 2 min 10 Weighted Ring Push-Ups Rest 2 min As always, scaling options are on the whiteboard.  Allow us to introduce you to "The Bear Complex." We're going to add some weight and situps to this popular conditioning movement and have some fun with it today!
5 Rounds of: 7 Bears (95/65) 10 Sit Ups 1 Bear = Power Clean Front Squat Push Press Back Squat Behind-the-Neck Push Press  CONGRATULATIONS to Jonathan Pledger for graduating from our CrossFit 101 class last night! Be sure to say hello to the big guy in the group class soon...and just so you know, his friends call him Pledger.
LIFT: Front Squat 3-3-3 MetCon: 3 Rounds 5 K2E 12 Ring Push 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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