 Congratulations to Erica Gamble and Shawn Lott - it looks like they were the first to finish the "12 Days of Fitness" challenge! What day are you on? What benefit have you seen from the work you've done so far? Stick with it and finish before we break for the holidays!
Strength: Deadlift Conditioning: 21-15-9 C2B Pull-ups MB Cleans (20/14#)  On Monday, we posted a quick shot of the new 'artwork' in the lobby...but it wasn't truly complete until we added the pictures of you guys. Two years ago TODAY, we opened the doors for our very first official CrossFit class...but again, it didn't mean anything until YOU walked through the doors (working out in a big ole warehouse by yourself isn't much fun, trust me). We thank you for trusting us as your coaches, for welcoming and supporting each other, for encouraging and celebrating successes, and for contributing to our CrossFit Hermitage family. YOU are part of something amazing, and we are thrilled to be on this journey with you.
Together, you guys and gals have "officially" lost more than 200 pounds, 100 inches, and 50% body fat - and that's just what we captured during two Paleo challenges this year - WOW! We've seen so many other wonderful transformations over the past year as well...mindset shifts, strength building, increased confidence, healthier living choices, mastering various skills, and even a few fun runs and CrossFit competitions. YOU GUYS ARE ROCK STARS AND WE LOVE YOU ALL! Strength: Push Press Conditioning: 5 Rounds 10 MB Cleans (20/14#) 15 KB Swings (55/35#) *compare to 12-5-11  Mark your calendars!
Strength: Power Cleans Conditioning: 7:00 AMRAP 7 MB Cleans 7 Wall Ball Sit-Ups  Strength:
RDL Conditioning: 8 min AMRAP 10 MB Cleans (20/14#) 10 Push-Ups 100 Singles  A photo from the vault...just because.
Strength: Front Squats Conditioning: 5 min AMRAP 10 MB Cleans (20/14#) 10 Push-Ups REMINDER: Closed July 1 - 6; back to normal class hours July 8.  Happy Monday, everyone! Not only did we have a ton of fun on Saturday, but this is going to be a great week full of PRs...we just know it! Get your mind right, sleep well, HYDRATE, and eat to fuel your performance as we test 1RMs every day this week!
SCHEDULE REMINDERS: We now have a 5 p.m. class on Mondays and Tuesdays. We are CLOSED Friday, June 7 and Saturday, June 8. Strength: Find 1RM Press Conditioning: 21-15-9 MB Cleans (20/14#) Push-Ups Sit-Ups *compare to 5-8-12  Help us send all the best wishes you can muster to Holland Marie as she walks down the aisle to marry her honey today!
Strength: Clean & Jerk Conditioning: for time, complete the following list 200 Singles THEN 3 Rounds of: 5 MB Cleans (20/14#) 10 WB Sit-Ups 15 HR Push-Ups THEN 200 Singles  It's here! It's here! Registration for the CrossFit Open is...well...open! "The Open will put competitors through five workouts over five weeks, starting March 6 and ending April 7. The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6." We will perform these workouts each Saturday at the box. Please note: if you registered for the 2012 Open, you should enter last year's username and password, and you'll be led through the Open registration process. DO NOT create a new account. Click HERE to get started.
How are those January goals coming along? Did you hit yours already? Do you need to practice anything after class tonight? Did you avoid what you promised you would avoid (e.g., soda, sweets, after-dinner snacks)? Let us know! We'll talk about February goals later next week. Strength: Snatch Conditioning: 8 min AMRAP 5 MB Cleans (20/14#) 10 Russian Twists with MB 5 MB Push-Ups 10 Wall Ball  "Katrina"
50 Box Jumps (24/20") 50 Burpees 50 Deadlift (~40%) 50 Wall Ball (20/14#) 50 MB Cleans All work - no rest. 3...2...1...GO!  It's time for another max-effort lift! Come in prepared to hit a new 1RM for your Press...then we'll ratchet things down a notch and de-load the rest of the week.
Strength: 1RM Press Conditioning: Complete the following for time 30 Box Jumps (24/20") 30 K2E 30 Wall Ball (20/14#) 30 MB Cleans  Grab your pink workout gear (guys too), make a donation, bring a friend, and get ready to workout for a great cause this Saturday. Be there at 9 a.m. for "Barbells for Boobs"! Event details HERE.
Also, our next t-shirt run is almost ready. We have sample shirts (style and size...ignore the color options) at the box for you to try. Be sure to check them out and mark your preference on the board. Strength: Clean 5-3-1+ Conditioning: 21-15-9 Pull-Ups MB Cleans (20/14#)  Tonight's lift is the hang power snatch: focus on the speed and technique necessary to execute this movement well. Remember to keep your dip vertical; fully extend those hips, knees, & ankles BEFORE you shrug; and PULL your body under the bar as you extend your arms to lockout. As with the Overhead Squats, keep the bar in the frontal plane so you can complete the movement with success.
LIFT: Hang Power Snatch (5-5-5) MetCon: 5 Rounds :30 on / :30 off Hang Power Snatch Jump Rope Singles MB Cleans WB Sit-Ups  LIFT: Deadlift (5-5-5)
MetCon: 4 Rounds 10 MB Cleans (20/14#) 10 Box Jumps (24/20") 10 Russian Twists with MB Here's a yummy new recipe for all you Paleo peeps. While you may not normally think to put these ingredients together, this quick dish turns out to be surprisingly delicious! Peach & Pecan Scramble 2 tsp olive oil 1/4 tsp cinnamon 2 TBSP unsweetened applesauce 1 peach, diced 4 TBSP chopped pecans 4 eggs (This amount serves 2 people; adjust as needed) Crack the eggs into a bowl, add the applesauce and cinnamon, and beat well. Set aside. Heat the olive oil in a skillet over medium heat. Add the diced peach and chopped pecans to the skillet and stir-fry for 2-3 minutes. When the peaches soften a bit, add the egg mix to the skillet and scramble it all together.  The city-wide "Beat the Streets" fundraiser to benefit Steve's Club (a non-profit organization dedicated to bringing CrossFit to at-risk youth) is just around the corner - ARE YOU READY?
Create a team of 3 (at least 1 female) and put your name on the sign-up sheet under the Social (scaled workout) or Competitive (RX and judged workout) division. We will run heats with the times determined by how many people sign up. The workout will consist of a team run; some box jumps; push press; air squats; and walking lunges...so you can partner with ANYONE...they do not have to be current CrossFit Hermitage athletes (or even CrossFitters at all)! We will post a link for donations soon - remember, this IS a fundraiser. The suggested donation is $25, but Steve's Club appreciates any amount. Be sure to get your friends and family involved. This is a great way for them to join in your CrossFit fun, make a donation to help at-risk youth, or just cheer and support you as you do the WOD on Saturday, May 19. Today's Lift: Push Jerk (5-3-1+) MetCon: 21-15-9 MB Cleans (20/14#) Push-Ups Sit-Ups  Your new short-sleeve Ts are on the way...and just in time for St. Patty's Day! Thanks to a little mishap at the printer, we'll have men's cut, women's cut, and unisex options for you. Plan on picking yours up on Saturday and be sure to wear it with pride next Saturday as we go GREEN for Saint Pat's.
LIFT: Clean & Jerk (3-3-3+) MetCon: 21-15-9 MB Cleans (20/14#) T2B HR Push-Ups As always, scaling options are on the whiteboard.  Let's get a different perspective on the day and turn things upside down, shall we?
15 min AMRAP: 5 HSPU 10 MB Cleans (20/14#) 15 Wall Ball (20/14#)  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#)  Opening day is here! It's been one heck of a whirlwind journey, but we are excited to say we are now officially open! We welcome each of you to call with questions, stop by to watch a class, and schedule your free intro session when you're ready. Remember, even if you're already a CrossFitter, you must start with an intro session so we can determine the right point of entry into our program.
Today's WOD: Back Squats 5-5-5 5 rounds of: 10 MB Cleans (20/14) 15 KB Swings (55/35) Scaling options will be discussed in class. |
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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