LIFT: Overhead Squat (5-5-5+)
MetCon: (weights are on the whiteboard)
Run 200m, then 21 Overhead Squats
Run 200m, then 15 Overhead Squats
Run 200m, then 9 Overhead Squats
Run 200m
It's time to order more t-shirts, and we'd love your help with design ideas. What do you want to see next? Colors? Style? Image? Material? Phrases? We have lots of creative peeps in the box, so please take a minute to shoot us an email or hop over to our Facebook page and send us your ideas...we want you to be proud to represent! LIFT: Overhead Squat (5-5-5+) MetCon: (weights are on the whiteboard) Run 200m, then 21 Overhead Squats Run 200m, then 15 Overhead Squats Run 200m, then 9 Overhead Squats Run 200m You might want to bust out the Christmas stockings for tomorrow morning's workout...maybe leave some milk & cookies by the fireplace tonight? Hint: HO HO HO! Speaking of Jolly Old good times...remember the Steve's Club fundraiser/event we held on Saturday, May 19? Well take a peek at what YOU helped build. Rebecca Brown - President of Steve's Club Nashville - has launched their official website, run a summer camp for approximately 80 at-risk kids, and is prepping for their next big event (hopefully Octoberish). You guys donated your time & money to this cause, you pushed hard for your Beat the Streets team, and your efforts helped make it possible for local at-risk kids to experience a healthy lifestyle change...priceless. We are SO PROUD to be part of such a great community of people! LIFT: Overhead Squat (5-5-5) MetCon: 8 min AMRAP 10 Sit-Ups 5 Burpee Broad Jumps 10 Pull-Ups CONGRATULATIONS to everyone who just completed the Paleo Challenge! Each and every one of you lost pounds, inches, and body fat...and you're now on your way to a much healthier lifestyle. Because of you guys, our CFH community is now missing a grand total of 58.4 pounds, 38.5 inches, and 17.5% body fat! WE ARE PROUD OF ALL OF YOU! The two athletes who experienced the biggest body composition changes, and get the title of our first-ever Paleo Challenge winners are Cathy Del Rio and Jason Pepin! Together, they lost more than 22 pounds, 12 inches, and almost 5% body fat. WOW! Now that you've had your weekend celebrations it's time to get back on track. Keep your food logs; compare your nutrition to your performance in the gym; ask us when you have questions; and shoot for another 30-day challenge of your own. You can do this - just stay focused on your goals! LIFT: OH Squat (5-3-1+) MetCon: OMEM for 15 min 1 PC @ 70% 10 Plate Burpees What a GREAT SATURDAY! We send a huge thank you to every single one of you who participated in the workout, made a donation, and came in to cheer us on. Together, we raised over $1,000 through this event for Steve's Club of Nashville. Be sure to visit our Facebook page to see the photo album of everyone's hard work. LIFT: Snatch (5-5-5+) MetCon: 3 Rounds (for the weight, use 30% of your DL 1RM) 10 Snatch-grip DL 10 Power Snatch 10 OH Squats Ok, gang - let's revisit the work we started on those junky joints and tight muscles. We'll have a sign-up sheet in the gym to get some time with Holly over the coming weeks in order to increase your range of motion, which will lead to improved performance. LIFT: Overhead Squat (5-5-5+) MetCon: 12 min AMRAP 7 Power Cleans (115/75#) 10 Push Jerks 15 Sit-Ups We have a little rowing in the WOD tonight, so read this article and start thinking about your technique and how you're going to approach the workout. LIFT: Overhead Squats (5-5-5+) MetCon: 3 rounds (1 min. on / 1 min. off) Max Calorie Row KB Windmill (44/35#) Suppine Ring Row What's that? We have another birthday to celebrate? OK - let's do it! Happy Birthday Mr. Jonathan Pledger! Here's your WOD: 20 Thrusters 20 SDHP 20 Push Press 20 Overhead Squats 20 Front Squats ...AND at the top of each minute, give us 3 burpees There's a 15-minute cap on this workout. Hey, hey, hey....no laughing in CrossFit. We're here to work, dangit! LIFT: OH Squats (3-3-3+) MetCon: 15-min. AMRAP 3 Wall Climbs 10 Up/Downs 5 Parallette Pass-Throughs (forward/back = 1) 10 Grasshoppers (left/right = 1) As always, scaling options are on the whiteboard. "Practice makes perfect"? No! Perfect practice makes perfect. We have overhead squats in the MetCon tonight, so remember: weight in the heels butt below parallel chest up & tight core engaged shoulders solid grip LIFT: Power Clean (3-3-3+) MetCon: 3 Snatch-grip Push Press (95/65#) 3 OH Squats (95/65#) 15-12-9 Burpees 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#) Now THIS is what we like to see...everyone cheering for the last athlete working. Happy Friday everyone - feel the love! LIFT: Overhead Squat 5-3-1+ MetCon: 4 Rounds (NOT FOR TIME) 4 six-foot broad jumps 4 Man Makers Take a look at these tick marks (yes, they were written in the middle of a fast, sweaty WOD) and guess who they belong to. Hint - he's an engineer. LIFT: Power Snatch MetCon: Run 200m 5 sets of 1 Power Snatch + 3 OH Squats Details and scaling on the board. Check out this recent Washington Post article about Compartment Syndrome (think of it as a lesser case of Rhabdo) from exercise. The culprit wasn't CrossFit, nor weightlifting, nor running. What caused it? ZUMBA! Injuries can happen when doing any sort of exercise program, but here at CrossFit Hermitage, we minimize the risk of injury by: having a robust CrossFit 101 program that focuses on proper form and mechanics; always warming up appropriately before WODs; and always having a certified trainer present to ensure proper form and scaling of WODs. Today's WOD: LIFT: OH Squat (5-5-5) Skill Work (not for time): 200 Singles 5 Ring Dips Hand Stand Hold (3 min total; come out when you need, rest, and get back up) 200 Singles 5 Ring Dips Squat Hold (3 min total; come up when you need, rest, and get back down) |
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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