* CFH *

Wednesday, June 25

6/25/2014

 
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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

Thursday, May 8

5/8/2014

 
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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

Thursday, February 27

2/27/2014

 
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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

Saturday, November 23

11/23/2013

 
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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.

Wednesday, November 13

11/13/2013

 
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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

Saturday, November 9

11/9/2013

 
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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

Wednesday, November 6

11/6/2013

 
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Strength: Bear Complex

Conditioning:
2 Rounds
30 OH plate lunges (45/25#)
30 KB Swings (55/35#)
30 Push-Ups
30 Plate Sit-Ups

Saturday, October 12

10/12/2013

 
THIS is how CrossFit Hermitage athletes do the Warrior Dash! Huge thanks to Manda Patrick for creating and sharing this fun video. Manda is actually running "The Middle Half" 1/2 marathon in Murfreesboro, TN today, so be sure to send her some good mojo!

Today's WOD:
For time, complete the following
100 Lunge Steps
Run 400m
100 Push-Ups
Sprint 100m
100 Sit-Ups
Sprint 100m
100 Squats
Run 400m

Thursday, October 3

10/3/2013

 
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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#)

Monday, July 8

7/8/2013

 
And, we're back! Here's a little Monday motivation for everyone…let's hit this week hard as we come out of the holiday weekend.

Strength: Front Squats

Conditioning:
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 10/6/12
(or previous dates: 8/6/12; 2/18/12; 12/17/11)

Thursday, June 20

6/20/2013

 
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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


Friday, May 31

5/31/2013

 
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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

Saturday, October 6

10/7/2012

 
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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

Monday, August 6

8/6/2012

 
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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*

Tuesday, July 10

7/11/2012

 
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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

Tuesday, July 3

7/3/2012

 
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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

Saturday, May 19

5/19/2012

 
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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.

Tuesday, April 24

4/24/2012

 
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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

Saturday, February 18

2/18/2012

 
Take a peek at the New Zealand rugby team's pre-game tradition: the mighty and powerful Haka.  I dare you to keep the goose bumps at bay!

How do you get your mind in the right place before a challenge?

Today's WOD (compare to 12/17/11):
Run 200m
50 lunges
40 pull-ups
30 HR push-ups
20 FS (95/65)
10 HPC (95/65)
Run 200m

Tuesday, January 31

1/31/2012

 
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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#)

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    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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