| 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 |
Well, well, well...what do we have here? Anyone care to guess what new toy(s) might be hiding under that gorgeous wrapping paper? Strength: Overhead Squats Conditioning: 15-12-9 KB Swings (53/35#) Burpees TNG Deadlifts (50%)
Our next 101 class starts Wednesday, March 13. Be sure to spread the word to those you think would be a great addition to our awesome CrossFit community! Strength: Press & Push Press Conditioning: 21-15-9 Burpees KB Swings (55/35#) Sit-Ups HAPPY BIRTHDAY AMANDA! We hope you have a wonderful day and a fabulous celebration...then come in and share some sweat with us. Strength: 20-Rep Back Squats Conditioning: For time, complete the following Row 500m 10 Burpee Box Jump-Overs 20 T2B 30 Push Press (115/75#) 40 KB Swings (55/35#) 50 Double-Unders Please help us wish Chad Buschert a HAPPY BIRTHDAY...and then help us welcome our latest graduates from the 101 program. Left to right: Shawn, Tyler (standing), Angelika, Jacob (standing) and Keith. Not pictured: Rachel. This Saturday, 2/23 is another Partner WOD, so pair up with someone and come in ready to work. Hint: you should pick your partner based on your power clean numbers. Strength: Clean & Jerk Conditioning: 3 Rounds :60 ME Heavy KB Swings Rest :30 1:30 ME Burpees Rest :30 2:00 ME Double-Unders Rest :30 Don't forget! If you want fresh, yummy, pre-made Paleo meals delivered to you at the box next Monday, be sure to call Lisa at 615-390-4064 TODAY to get on the list. Click HERE for a peek at next week's menu. Strength: Hang Power Snatch Conditioning: 4 Rounds (55/35#) 10 KB Swings 10 Goblet Squats 10 KB Push Press 10 KB SDHP
Strength:
Clean & Jerk Conditioning: 4 Rounds for Time 5 Thrusters (95/65#) 10 Mountain Climbers 15 KB Swings (55/35#) 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 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 Don't forget - Sunday brunch at the box - 11 a.m. BYOChair. All are welcome! Strength: Power Snatch + 3 Overhead Squats (3-3-3+) Conditioning: (Rest :60 between rounds) 5 Rounds 20 KB Swings (55/35#) 10 Squat Clean Thrusters (95/65#) 10 Burpees We've said it a million times before - skip the processed foods and eat clean. Be sure you get protein (actual animal meat/eggs), carbs (veggies), and fat (nuts/seeds/oils) at every meal. Eat enough food to give you energy, but not too much to store body fat. Eat for performance...eat for performance...eat for performance. Strength: 1RM Overhead Squat Conditioning: 5 Rounds (55/35#) 10 KB Swings 10 KB Push Press 10 Pull-Ups 10 Box Jumps (24/20") 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 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 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 She's talked about it for a while....we've ignored it and acted like it wasn't going to happen...but now we finally have to admit that it's true. Our good friend and first official member of CrossFit Hermitage, Amanda Williams, is leaving us in about a week. Apparently, she'd rather go live with her husband in CA. Go figure. Please mark your calendars and help us say goodbye - Saturday, November 17 around 8 p.m. or so - location TBA. Strength: Power Clean 5-5-5+ Conditioning: 5 Rounds (55/35#) 5 KB Windmills 10 Goblet Squats 15 KB Swings
What better way to kick off the week than with a birthday celebration WOD?!? HAPPY BIRTHDAY TRESSA BUSCHERT! We're going into a max-effort week, so stay true to your percentages, focus on your technique, lift what you can, and re-calculate those max numbers after your lift. Don't forget to spread the word about this weekend's Barbells for Boobs event. Details HERE. Strength: Deadlift (5-3-1+) Conditioning: 5 Rounds 7 KB Swings (55/35#) 7 Burpee Box Jumps (20") Three cheers for all the athletes competing in this weekend's Scary Strong Games! After you finish today's Met-Con, come on out to CrossFit Music City to cheer on your CFH family. Don't forget - Barbells for Boobs event next Saturday. All are welcome! Details HERE. 20 min AMRAP 8 Plyo Push-Ups 8 C2B Pull-Ups 8 Push Press (115/75#) 8 KB Swings (55/35#) |
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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