| | Monday motivation - so many good quotes to think about it. Today's favorite: "Now if you know what you're worth, then go out and get what you're worth...but you gotta be willing to take the hits, and not point the finger saying you ain't where you wanna be because of him or her or anybody. Cowards do that, and THAT AIN'T YOU! You're better than that." Strength: Front Squats Conditioning: 10 sets (starting every 2:00) Hang Snatch + Full Snatch (increase weight each time) |
 Huge thank-you to Ryan for coaching all the classes Tuesday night...huge congrats to Holland Marie for a successful CD launch party (and we know there's MUCH more success in this lady's future)...and huge kudos to EVERYONE who showed up for yesterday's hero WOD. It was a tough one and you all overcame!
Strength: Front Squats Conditioning: Run 800m for time Tabata Squats Tabata Sit-Ups Run 800m for time  Please help us send big ole' HAPPY BIRTHDAY wishes to Jennifer Perrier!
It's a total strength session in the box today - first Deadlifts, then Front Squats. ENJOY!  Strength: Front Squats
Conditioning: ME UB Power Cleans (175/120#) Rest 2:00 ME UB Power Cleans (155/105#) Rest 2:00 ME UB Power Cleans (135/95#) *compare to 2-25-14  Please help us send HAPPY BIRTHDAY wishes to Michael Bergmann today!
Strength: Front Squats Conditioning: ME UB Power Cleans (175/120#) Rest 2:00 ME UB Power Cleans (155/105#) Rest 2:00 ME UB Power Cleans (135/95#) THEN For time: 500 Singles 50 C2B Pull-Ups 30 Thrusters (95/65#)  So we TOTALLY spaced and never posted the group pic from our Double-Under seminar with Molly Metz and her JumpNRope team. Well, here it is! Let's see those newly honed skills show up in today's MetCon, shall we?!?
Strength: Front Squats Conditioning: 10:00 AMRAP 30 Double-Unders 15 Power Snatches (75/55#) *CrossFit Open 11.1
Strength:
Front Squats Conditioning: For time: 10 Ground-to-Overhead (175/115#) Rest 2:00 For time: 10 Ground-to-Overhead (155/95#) Rest 2:00 For time: 10 Ground-to-Overhead (135/75#)  2:00 AMRAP
4 Muscle-Ups 8 Deadlifts (225/135#) Rest 3:00 2:00 AMRAP 4 Power Cleans (155/95#) 8 C2B Pull-Ups Rest 3:00 2:00 AMRAP 4 Front Squats (135/95#) 8 Toes to Bar Rest 3:00 2:00 AMRAP 4 Power Snatches (115/75#) 20 Double-Unders Rest 3:00 THEN REPEAT THE WHOLE THING! As you can see, today's workout will take 37 minutes after we warm-up, load the bars, and start the clock. Please plan to stay a little longer than usual (or tell us before hand and we'll adjust the workout before we get started).
 We will have ONLY 9 a.m. & Noon classes today. We are CLOSED Wednesday & Thursday. We re-open Friday with normal hours.
Strength: Deadlift Conditioning: EMOM as long as possible (20:00 cap) with 135/95# 3 Power Cleans + 3 Front Squats + 3 Push Jerks *compare to 2-11-13  Photo: JumpNRope.com We mentioned this on Facebook earlier this week, but want to be sure everyone knows about it and has a chance to sign up...
Molly Metz with JumpNRope is absolutely amazing, and we've been chatting with her company for quite a while to get them to Nashville, so we were THRILLED to receive Molly's email over the weekend that THEY ARE COMING TO TOWN! Who's interested in attending the Double-Under seminar at CrossFit Hermitage on Sunday, February 9 (approximately 1:00 - 3:00 p.m.)? The cost will be $50 and we need at least 20 people to say yes before we can commit to holding the seminar. If you haven't already let us know, shoot us an email ASAP so we can lock this in and get the registration link out to you guys. SUPER EXCITED! Strength: Front Squats Conditioning: 3 Rounds 10 Thrusters (115/75#) 10 Pull-Ups  You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!
For time: (115/75#) 30 OH Squats 30 SDHP 30 Front Squats 30 Press 30 Lateral Hops 30 Floor Press 30 Front Rack Lunges  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Strength: Front Squats Conditioning: 5 Rounds 7 KB Swings (55/35#) 7 Burpee Box Jumps (24/20")  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Maricel Martinez celebrated her birthday yesterday, so be sure to send her big HAPPY BIRTHDAY wishes when you see her again! Strength: Snatch Conditioning: 5 Rounds 5 Push Press (115/75#) 7 Front Squats 9 Pull-Ups  Strength:
Front Squats Conditioning: You have 3:00 to complete 6 HSPU, 10 T2B, then AMRAP KB Swings Rest for 2:00 Repeat twice  Everyone has now completed the weigh-outs and these guys and gals ROCKED this challenge! As a group, they lost more than *SIXTY-EIGHT POUNDS* and more than *FIFTY INCHES* in only eight weeks (and that's in the chest, waist, and hips only...if you throw in the navel and thigh measurements, the numbers just get crazy big). That's awesome - please dish out huge kudos this week!
Let's keep the kudos rolling for a number of CFH athletes...Jennifer Perrier placed 1st in her age group in the Trevecca 5K challenge this past weekend; Lisa Stroud got a podium finish at the "Aged to Perfection" competition Saturday by placing 3rd in her age group; and Manda Patrick & Chelsea Rank did great on their runs during the Vegas Ragnar Relay! We can't wait to hear some of those stories... Strength: Front Squats Conditioning: 21-15-9 OH Squats (115/75#) Pull-Ups  REMEMBER:
Strength: Front Squats Conditioning: 3 Rounds (NFT) 5 HSPU 10 BB Rollouts 15 DB Gladiators *compare to 1-18-13  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  Mark your calendars, grab all the pink clothing you can find, and join us Saturday, November 16 for our 2nd annual BARBELLS FOR BOOBS event!
This is a fundraising event, and everyone is invited...so grab a few friends and let them get a taste of CrossFit while supporting a great cause. Event details can be found HERE. This event is less than three weeks away, so please click HERE to make an online donation...and of course, share that page with friends and family so we can help "Save a Pair. Save a Life." Strength: Front Squats Conditioning: 12:00 AMRAP 7 Power Cleans (115/75#) 10 Jerks (115/75#) 15 Sit-Ups *compare to 12-19-12  Don't forget - the "Scary Strong Games" CrossFit competition is being held at CrossFit 615 this weekend to benefit Steve's Club Nashville. Swing by Saturday and/or Sunday to check it out and support CFH athlete Ryan Flood.
Next Saturday is our Halloween WOD and cookout at the box! Sign up to bring a dish, get your costumes ready, and invite your family to join in the fun. Class starts at 4 p.m. with the cookout immediately following. Today's WOD: 4 Rounds (1 round includes both 2-minute sections below) 2 min AMRAP 20 Jumping Lunges 10 HR Push-Ups 10 Pull-Ups 2 min: ME UB Front Squats (70%) *compare to 9-29-12 |
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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