| | Here it is...the fantastic video recap of last weekend's 14.3 workout. As always, big thanks to everyone who captured and created this video...Charlotte, Zack, Manda, Tressa, Erica! (it takes a village) Take a peek and use it to get pumped up for tomorrow's CF Open 14.4 workout! Today we have Back Squats, then a Met-Con with HSPUs and DUs. Enjoy! |
 A great quote that goes along with our "be awesome and contribute to the community" philosophy...
"Every single time you do something in the gym, you’re a model for other members. Set a good example and help others follow it. Be a contributor, not a drain; be safe and respectful and courteous. Take a moment and think about what your actions tell everyone around you, and if you like your gym and respect its owners, staff and members, prove it with the way you treat the facility." - Greg Everett Strength: Spend 15:00 working up to today's heavy Snatch Conditioning: 5:00 AMRAP 10 C2B Pull-ups 10 Alternating Pistols 10 HSPU THEN Rest 2:00 THEN 5:00 AMRAP 10 Box Jumps (24/20") 10 Shoulder-to-OH (135/95#)  “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”
-Martin Luther King, Jr. Strength: Snatch Conditioning: 3 sets (:30 on / :30 off) Singles or Double-Unders HSPU Box Jump Overs Ring Dips  REMINDERS:
Conditioning: 5:00 AMRAP 5 HSPU 10 KB Swings (55/35#) 15 Sit-Ups  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  Strength: Hang Power Cleans
Conditioning: 3 Rounds Run 400m 10 Superman 10 Hollow Rocks 5 HSPU  REMINDER - "Hotshots 19" workout this Saturday at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com
Strength: Deadlift Conditioning: "DIANE" 21-15-9 Deadlift (225/185#) HSPU  It's time for another PARTNER WOD THIS SATURDAY!
(pairing up by squat numbers would be a good idea) Strength: Push Press Conditioning: 8 min AMRAP 5 HSPU 10 Pull-ups 15 Squats  Jen Newlin is a new friend of the CFH family, a current CrossFitter on the other side of town, and manager of the Opry Mills Reebok store. You'll get a chance to meet her in person soon as we continue our discussions on ways to share the CrossFit love...but in the meantime, she invites you to enjoy this 40% off coupon during the "Friends & Family Event" later this week. This includes ALL the CrossFit merchandise they carry, even the Oly shoes! [PDF version]
Strength: Cleans Conditioning: 21-15-9 HSPU Ring Dips T2B  Please help us send HAPPY BIRTHDAY wishes to soon-to-be momma, Heidi Jenks, today!
A few reminders:
Strength: Cleans Conditioning: 3 Rounds 12 Power Cleans (135/85#) Run 400m 10 HSPU  Please give a big CFH family welcome to the newest group of 101 graduates. From left: Klae, Richard, Beth is hiding in the back, Leigh, Terri in the light blue with her husband Mike in the very back, Chelsea in the red shirt, then Casey, and Jason.
Strength: Press and Push Press Conditioning: 3 Rounds :40 on / :20 off T2B Parallette Pass-Throughs Burpees HSPU  Strength: Deadlifts
Conditioning: 3 Rounds 10 T2B 10 Power Cleans (70%) 10 HR Push-Ups Then immediately work to complete 30 HSPU NOW...STOP THE WHINING! Ok gang, it’s time to take a step back and think about why you’re here. We know your time is valuable - surely you’re not choosing to spend it doing something you don’t want to do, right? You started this CrossFit journey to get better – period. We understand that means something different for everyone: lose weight, gain muscle, move better, learn new skills, live a more independent life, relieve stress, etc….but whatever your goal, the only way to get there is to work for it, not complain about it. Now, I’m not saying we have a box full of Negative Nellys…nor are we all Positive Pollys all the time (boy would that be aggravating). I think we collectively land somewhere in between, but lately there’s been a TON of whining and moaning, and it needs to stop. I’m talking about those seemingly harmless comments like “I could never do that muscle-up thing” or “I suck at running” to the flat-out negative “Burpees? Again? I hate Burpees” or “Paleo sucks” or “This is too hard.” This is a supportive community, and if you’re having a bad day, we get it…but please understand that your comments impact everyone around you whether you realize it or not. Every day, there’s going to be something on that whiteboard that someone doesn’t like. How horrible would it be to walk in and hear every single person complain about every single move? You are here to get better, and we are here to get you there, but that’s not going to happen without hard work. Scale back when you need to; take a short break when you need to; but when you arrive at the box, come in ready to work and stay positive. You CAN do this...you ARE better than yesterday! Lisbeth Darsh is a member of the social media team for CrossFit HQ and shares some spot-on thoughts through her blog, "CrossFit Lisbeth." Read on (and pardon the language)... “…WTF has happened to people in this world? When did bitching become the hobby du jour? “I don’t like that.” “But I can’t do that.” “This workout favors the stronger/lighter/faster/slower/heavier/younger/older/blue-eyed/olive-skinned/gamer/book worm mathlete.” “But that weight’s too heavy.” “That weight’s too light.” This isn’t Goldilocks and the Three Bears. You don’t get to try everything until you find the bar that is “just right.” There’s no blanky or sleepy time during the workout. You get what you’re given. And you do the workout. See, you found CrossFit and part of its appeal was that in a super-careful, politically correct world, someone was going to say to you: “Here. Do this. Shut up and do it. Stop complaining. You might suck at it. So what. Work your weaknesses. Nobody is f***ing perfect all the time.” And you liked that idea. It was rough and sexy. The gym was hot in a badboy way again. And it made you a better athlete, and a better person. You joined because you were sick of not being as strong as you believed you could be. Physically, mentally, emotionally. So, be strong now. In fact, be strong when faced with anything and everything in your life. And tackle that sh**. Stop bitching and do work.” – CrossFit Lisbeth
 CONGRATULATIONS to our newest graduates of the CrossFit Hermitage 101 program! Please extend a warm welcome to these guys as they move into the group classes next week. Pictured from left to right: Zack, Erica, Neal, Homer, and Cody (not pictured: Josh).
Be sure to join us tonight (8 p.m. at Opry Mills Dave & Busters) as we bid a fond farewell to our good friend and very first official member of CrossFit Hermitage - Amanda Williams. To wish her luck in her new adventures, let's all tackle "Lucky Number 7" today. Lucky Number 7 7 Rounds for Time: 7 HSPU 7 Thrusters (95/65#) 7 K2E 7 Power Cleans (95/65#) 7 Burpees 7 KB Swings (55/35#) 7 Pull-Ups  Don't forget to adjust your clocks before you hit the sack tonight, and enjoy that extra hour of sleep and recovery!
"The 3 Amigos" (courtesy of CrossFit New England) With a running clock complete: (1) 3 Rounds for Time: 10 Power Snatch (95/65#) 10 HSPU At the 10 minute mark, complete: (2) 3 Rounds for Time: 10 Thrusters (95/65#) 10 Pull-Ups At the 20 minute mark, complete: (3) 3 Rounds for Time: 10 Box Jumps (24/20") 10 T2B
 CONGRATS to Tressa for her work on the monkey bars. One goal down; now let's focus on the next one. You are ALL doing so well getting your goals on the board and focusing on them one at a time. Remember - there's a difference in short-term and long-term, so let's chat about your thoughts and be sure what you put down is "SMART" - specific, measurable, attainable, relevant, and timely.
LIFT: OH Squat (5-5-5+) MetCon: 6 Rounds 5 HSPU 10 Hollow Rocks 15 DL (50% of 1RM)  Plenty of studies have found that the food you eat shortly after waking determines how you'll burn (or store) body fat throughout the day. Along with your protein (you should try to get about 30g of protein within 30 minutes of waking), consuming coconut oil is a great way to start the day. Unlike some of our other healthy fat options that digest slowly, coconut oil enters your bloodstream almost immediately and prompts your body to release fat-burning enzymes. Try adding it to your morning coffee (and kick that splenda to the curb); use a spoonful in a skillet for scrambled eggs; or melt a little and put it in your morning protein drink. Be careful not to overdo it, though!
LIFT: Barbell Lunges (5-5-5 each leg) MetCon: 12 min AMRAP 3 HSPU 6 Jumping Lunges 9 K2E |
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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