CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, May 6

5/6/2014

Have a little too much fun celebrating Cinco de Mayo? Be sure you drink plenty of water today to rehydrate, and add some electrolytes (unflavored Pedialyte will help). Avoid Tylenol, but absolutely take your vitamins as usual. Eat a banana and come in to workout - exercise increases circulation, which speeds up the process of getting all those toxins out. Scale back if you need to...just be sure to get your blood going!

Strength: Push Jerk / Split Jerk

Conditioning:
12:00 AMRAP
5 Man Makers (heavy)
10 C2B Pull-ups
15 KB Swings (55/35#)

Saturday, May 3

5/3/2014

90-day Paleo Project peeps who have NOT repeated Benchmark #2 yet..."Morrison" is on tap for you guys!

Everyone else...you have a to-do list for today's Met-Con.
For time:
20 Deadlifts (225/185#)
30 Box Jump Overs (24/20")
40 KB Swings (55/35#)
50 Double-Unders
Run 1 large lap
50 Double-Unders
40 KB Swings (55/35#)
30 Box Jump Overs (24/20")
20 Deadlifts (225/185#)

Friday, April 25

4/25/2014

Here's a fun little Team WOD for you guys. Don't worry about finding a partner before class, just split into teams of 3 when you arrive.

4 sets: (5:00 AMRAP / 3:00 Rest)
3 Box Jump Overs (24/20")
6 KB Push Press (55/35#)
9 KB Swings (55/35#)

Only 1 person will work at a time. That person must complete a full cycle before the next team member can start.

Monday, December 23

12/23/2013

Please help us send HAPPY BIRTHDAY wishes to Charlotte Sneed for her special day yesterday!

Calendar Reminders:

Holiday hours...we will offer ONLY 9 a.m. and Noon classes tomorrow (12/24). We are CLOSED Wednesday and Thursday (12/25 and 12/26).

All the tank tops, t-shirts, zip-ups, and pullovers that you guys pre-ordered in a million different colors are sitting here waiting for their new homes. Swing by and get them this week.
The American Red Cross "Blood, Sweat, and Cheers" workout is January 11, but your score DOES NOT COUNT unless you donate blood before January 5 (or get someone to donate for you).

REGISTER for the upcoming Double-Under seminar ASAP. It will be held here at the box on Sunday, February 9 - details on the registration page.

Strength: Floor Press

Conditioning:
21-15-12-9
KB Swings (55/35#)
10 Burpees after each set

Thursday, October 24

10/24/2013

REMINDERS:

This Saturday, 10/26 - Halloween WOD and cookout. Class starts at 4 p.m. with the cookout to follow; costumes required. Bring a dish, meet new people, and enjoy!
Tuesday 10/29 - Manda and Chelsea are doing hill sprints again at the Percy Priest Dam. Reach out to them if you want to join in the fun.
Saturday 11/9 - Master's Competition at CrossFit Talon. Sign up to compete or head over after class to cheer on your CFH teammates.
Saturday 11/16 - Barbells for Boobs fundraiser event. Details coming soon.

Strength: Power Cleans

Conditioning:
5:00 AMRAP
5 HSPU
10 KB Swings (55/35#)
15 Sit-Ups

Monday, October 14

10/14/2013

Strength:
Back Squats

Conditioning:
In 2:00, complete 10 DLs (255/185#) then AMRAP KB Swings (55/35#)
Rest 1:00
In 2:00, complete 10 DLs (255/185#) then AMRAP Burpees
Rest 1:00
In 2:00, complete 10 Deadlifts (255/185#) then AMRAP HSPU

Friday, October 11

10/11/2013

True physical health comes from a combination of exercise AND nutrition. KUDOS to each of you who have ever done, or are currently doing, a Paleo challenge to reset your bodies and learn how to properly fuel your systems! You don't have to eat 100% strict Paleo 100% of the time...just avoid processed foods, eat *enough* clean food, and pay attention to your body. It will tell you exactly what you need if you'll just listen...and that's something no one else will ever be able to do for you. We can provide guidance, but you have to experiment and track inputs/outputs to find YOUR correct balance.

Strength: Press

Conditioning:
10:00 AMRAP
10 Burpees
5 Power Cleans (115/75#)
10 One-arm KB Swings (heavy)

Thursday, October 3

10/3/2013

You MUST have goals to succeed...bottom line. Whether your goals are habit based (drink 1G of water each day); skill based (practice pull-ups or DUs or HS after every workout); nutrition related (strict Paleo for 30 days); or something else...you have to set long-term goals, then figure out a few short-term steps that will get you there, then think about what you need to do each month to take those steps. Write your short- and long-term goals on the large boards, and jot down that monthly goal on the board by the water fountain. Stick to it and you'll be amazed at your progress!

Strength: Press

Conditioning:
3 rounds
20 Front Rack Lunge Steps (75/55#)
10 Box Jumps (24/20")
20 KB Swings (55/35#)

Tuesday, September 3

9/3/2013

Wait for it...wait for it...wait for it...ok, here it is: this is a de-load week! We will stay fairly light this week and really, really, really focus on form for each lift. Also, take time to finish up your August goals, work on mobility, and be sure you are well fed, well rested, and properly recovered. You're going for new 1RMs next week.

Strength: Snatch

Conditioning: 5 min AMRAP
10 Push-Ups
10 KB Swings (55/35#)
10 KB SDHP

Tuesday, August 27

8/27/2013

Please help us officially welcome Michael Bergmann to the CFH family! He started with personal training sessions and is now jumping into the group classes. Be sure to say hello and cheer him on when you see him in class.

Strength: Cleans

Conditioning:
5 Rounds
15 Box Jumps (24/20")
10 Pull-Ups
5 KB Thrusters (55/35#)
5 KB Swings (55/35#)

Thursday, August 8

8/8/2013

If the weather holds, we plan to get the tires out this Saturday - choose your workout gear accordingly (you WILL get dirty). We also need to update the main image on our CFH Facebook page...maybe that's a good time to capture a group photo?!?

Don't forget to set your August goal this week - everyone needs to create a plan for success and start putting it into action!

Strength: Turkish Get-Up

Conditioning:
5 Rounds of :60 on / :60 off
25 heavy KB swings
Post WOD 10-burpee penalty for non-finished rounds
*compare to 10-31-12 or 6-1-12

Wednesday, June 19

6/19/2013

We have another birthday to celebrate this week - help us send HAPPY BIRTHDAY wishes to one of our recent 101 graduates, Mary Parker!

Don't forget - if you want us to order a specific PROGENEX flavor for you, or you want to try any of their new products, let us know TODAY before we place our next order.

...AND...we just confirmed that you can still sign up for the CSA and have a box of vegetables delivered to CFH each Tuesday night. The great folks at Southland Farms will pro-rate the cost and would love to help more CrossFit Hermitage family members eat local and clean!

Strength:
Jerk

Conditioning:
4 Rounds
15 Push-Ups
15 KB Swings (55/35#)
Rest 1:1

Wednesday, June 5

6/5/2013

One week from today, we'll start our next 101 program. As you think of others who would make a great addition to our CrossFit Hermitage family, feel free to spread the word.

Speaking of our CFH family, please help us welcome our latest new addition - Jarod Sadler. He has dropped in on a visit to Nashville before, but now he's here to stay. Be sure to say hello and give him a big CFH welcome when you see him again.

Strength:
Find 1RM Back Squat

Conditioning:
5 Rounds
20 Double-Unders
30 KB Swings (55/35#)

*compare to 6-7-12

Friday, May 24

5/24/2013

We have two birthdays to celebrate this weekend! Please help us send HAPPY BIRTHDAY wishes to Greg Walters (top) today.

Sunday is Brad's special day (bottom), and he has one of those "if I told you, I'd have to kill you" jobs, so this is the best photo we can share.

Strength:
Deadlift

Conditioning:
3 Rounds
10 KB Swings (55/35#)
10 KB Weighted Lunges
10 T2B

Monday, May 13

5/13/2013

CONGRATULATIONS to our recent Paleo challenge winners: Matt Pih & Tressa Buschert! They stayed focused for the entire 90-day challenge, made a number of tweaks along the way, and really listened to their bodies. Together, they dropped an astonishing 44.7 pounds; 21 inches; and 11.9% body fat - WOW!

Strength:
Deadlift

Conditioning:
3 Rounds (:40 on/:20 off)
KB Swings (55/35#)
Goblet Squats
KB SDHP
KB Push Press

Thursday, March 21

3/21/2013

We have another reason to ring that shiny new bell! Ryan Flood got his first muscle-up last night after the CrossFit Open WOD 13.3 was announced. CONGRATS!

Strength:
Push Jerk / Split Jerk

Conditioning:
21-15-9
KB Swings (53/35#)
Wall Ball (20/14#)
Russian Twist

Thursday, January 3

1/4/2013

Here's a quick and yummy new Paleo recipe for you guys to try.
No-Crust Quiche (aka Egg Brownies)
Beat a dozen eggs in a large bowl & set aside.
Using a shredder or food processor, grate 3-4 large carrots and add to egg mixture.
Grate 2-3 zucchini AND squeeze the water out; add to egg mixture.
Add a dash of salt & pepper (we also included a pinch of rosemary and sage).
Grease a 9x13" baking dish, pour the egg mixture into the pan and bake at 375 for approximately 45 minutes. NOTE: this dish will puff a little while baking and deflate as it cools - don't panic. It's fine.

To serve, we cut this golden goodness into about 12 squares (hence the name "egg brownies"), which makes about 5-6 servings. You can store the leftovers for a few days - it's just as good reheated!

Strength:
Turkish Get-Ups (3x5 each arm; increase weight each time)

Conditioning:
5 Rounds for Time
10 Box Jumps (24/20")
10 KB Swings (55/35#)
10 Pull-Ups

Tuesday, December 18

12/18/2012

Please help us dole out a few "Happy Birthday" wishes to some lovely CFH ladies. Leigh Ann Pepin & Shannon Hargis share today as their special day, and Charlotte Sneed's big day is this coming Saturday, 12/22. Let's swing some KBs for one gal, do a few push-ups and T2B for another, and a few squat jumps and pull-ups for the other. Yep - it's a triple play at the box tonight!

Strength:
Snatch pull + Power snatch (5-3-1+)

Conditioning:
2 min max-effort KB swings
Rest :60
4 min AMRAP of 15 HR Push-Ups & 10 T2B
Rest :60
4 min AMRAP of 15 Squat Jumps & 10 Pull-Ups
Rest :60
2 min max-effort KB swings

Tuesday, November 27

11/27/2012

Thank you, thank you, and thank you again. These guys received the care packages yesterday and they're all smiles! They send their gratitude to each of you for the thoughtfulness. Of course, we are personally grateful to have such a caring group of people in our CrossFit Hermitage family. You guys are AWESOME!

Strength:
Back Squats (5-5-5)

Conditioning:
6 min AMRAP (55/35#)
10 KB Swings
10 Goblet Squats
10 KB Push Press
10 KB SDHP

Rest 2:00, then repeat the 6:00 AMRAP

Wednesday, November 14

11/14/2012

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

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