We have a few new members who haven't been introduced yet (our apologies). Please help us welcome Maddie Campbell to the CFH family!
Strength:
Back Squats
Conditioning:
Lunges & Chin-Ups
Strength:
Back Squats
Conditioning:
Lunges & Chin-Ups
 Congratulations to Jim Dikeman for completing a 10-mile race this past weekend in a little over 1.5 hours...and he did it with zero long-distance training runs. (This CrossFit thing must really work, huh?) - WAY TO GO JIM!
Partner workout today (kind of): 10 Rounds Run 100m 10 Burpees Run 100m 10 Lunge Steps *Partner/work details are on the whiteboard  THIS IS IT...TODAY IS THE DAY...the very first 2014 CrossFit Open workout will be announced at 7 p.m. Central! If you're still thinking about competing, but haven't signed up yet - DO IT NOW!
Seriously, there's no reason to wait any longer (and honestly, we don't want to deal with last-minute registrations as we schedule heats, judges, etc)...so sign up today or forever hold your peace...well, except when you're cheering for your fellow CFH athletes. Strength:Snatch Conditioning: 80 Double-Unders 20 Front-rack lunges (115/75#) 40 Pull-ups 20 Front-rack lunges 80 Double-Unders  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Today's WOD - complete the following list for time: 5 Strict Pull-Ups 10 Pistols per leg 20 T2B 30 KB Snatch (55/35#) 40 Push-Ups 50 Lunges 100 Squats *compare to 1-5-13 As always, scaling options and details are on the whiteboard.  We're in the home stretch - the Barbells for Boobs event is THIS SATURDAY! Please, please, please spread the word, make a donation, and show up decked out in all the pink attire you can find!
Strength: Push Press Conditioning: 4 Rounds :60 AMRAP Weighted Lunges (35/25# plate) :60 Rest :60 AMRAP Russian Twist with plate :60 Rest  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  Strength: Bear Complex
Conditioning: 2 Rounds 30 OH plate lunges (45/25#) 30 KB Swings (55/35#) 30 Push-Ups 30 Plate Sit-Ups
 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#)
 Please help us welcome Mark Skinner! He joined through personal training sessions and is now jumping into the group classes as well. Be sure to show him the ropes and give him a big CFH welcome when you see him.
Strength: Front Squats Conditioning: 10 min AMRAP 15 T2B 20 Double-Unders 25 Lunges  It's the end of the month - did you reach your goal? Tell us about it & take a moment to brag on yourself today.
Speaking of celebrating, please help us send HAPPY BIRTHDAY wishes to Rachel Mitchell today! Reminder: Partner WOD tomorrow! You're both going to use one vehicle, so you might want to bring a towel to keep sweat off the seat. Strength: Back Squats Conditioning: For time, complete the following list 50 Jumping Jacks 40 Lunges 30 Squats 20 T2B 10 Push-Ups 20 T2B 30 Squats 40 Lunges 50 Jumping Jacks  HAPPY BIRTHDAY JASON JENKS! Come on in for his birthday WOD...and don't forget to check the whiteboard by the water fountain for tonight's get-together details.
For time, complete the following movements in the order shown below. As always, we expect full range of motion (knee must touch on the lunges, chin over the bar, chest to deck, hips below parallel, etc). Hold yourself to the highest of standards and make every single rep count. Run 200m 50 Lunges 40 Pull-Ups 30 Push-Ups 20 Front Squats (95/65#) 10 Hang Power Cleans (95/65#) Run 200m *compare to 8/6/12 and 2/18/12  What a great turnout Saturday night! We are so proud to be part of such a fantastic community of people at CrossFit Hermitage, and we enjoyed spending time with you guys outside the box giving Brandon one heck of a send-off; congratulating Amanda for her recent certification; and saying an early HAPPY BIRTHDAY to Heidi. Yep, that's right - it's time for another birthday WOD in honor of our very own Heidi Jenks!
No lift tonight - this will be structured like a typical Saturday class. Run 200m 50 Lunges 40 Pull-Ups 30 Push-Ups 20 Front Squats (95/65#) 10 Hang Power Cleans (95/65#) Run 200m *Compare to 12/17/11 and 2/18/12*  Our next CrossFit 101 class starts tonight! Be sure to offer an encouraging smile and a friendly hello when you see the new faces at 7 p.m. (yes, we're still having the normal 7 p.m. class as well).
LIFT: Deadlift (5-5-5) MetCon: 21-15-9 Lunges Dips Front Squat (135/95#) Pull-Ups  Proper Deadlift Form - PRACTICE THIS! REMINDER: we will ONLY have a 10 a.m. class tomorrow. The rest of the day is yours to celebrate as you please. Speaking of celebrating...HAPPY BIRTHDAY CATHY DEL RIO! Paleo Challenge winner AND Birthday Girl in just a few days? Now that's good mojo!
LIFT: Deadlift (5-3-1+) MetCon: 7 Rounds 50m Walking Lunges 7 Jumping Squats 50m Sprint  Today is the day! We're ready to have some fun with our TEAM WORKOUTS for the Steve's Club "Beat the Streets" fundraiser. Swing by to cheer on your favorite team, or you can bring 2 friends (at least 1 female) and join in the festivities. You do NOT have to be a CrossFitter to join the workout, but you DO have to show up before 10 a.m.
We can take CASH OR CHECKS ONLY as your donations/workout entry fee ($25 suggested donation, but any amount is appreciated). If you need to pay by credit card, visit this page and enter your donation before you show up. We'll have tax receipts available at the event. For time, each team will: Run 400m 150 Box Jumps (24/20") 75 Push Press (45/25# dumbbells, or 95/55# barbells) 75 Air Squats 150 Steps Walking Lunges (same PP weights) Run 400m NOTE: While 1 team member is working, the other 2 must take turns holding a 25# plate overhead. Don't worry - there are scaled options available, too.  It's heeeeeeerrrreeee! We're picking up the Bison meat today and will have it at the gym tonight for those of you who expressed interest. Bring a cooler with you and we'll settle up after class. We also have a few Paleo-friendly bison recipes to share...YUM!
LIFT: Deadlift (5-5-5+) MetCon: 3 Rounds 10 SDHP (95/65#) 5 Six-foot Broad Jumps 20 Walking Lunges
 Beast Mode: ON! LIFT: Good Mornings (5-5-5+) MetCon: 30 MB Cleans (20/14#) 25 KB Swings (55/35#) 20 Lunges 15 Pull-ups 10 OH Squats (95/65#) 5 Push Press (95/65#) |
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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