 Please help us send big HAPPY BIRTHDAY wishes to Manda Patrick today!
Strength: Heavy Deadlifts Conditioning: 3 sets: 10 OH Squats Rest :30 10 Ring Dips Rest :30  Complete the following for time:
Run 1 large lap THEN 7 Rounds 1 Squat Snatch (95/65#) 7 OH Squats 7 Burpees THEN Run 1 large lap OPEN COMPETITORS: HEAT 1 STARTS AT 10 A.M. IMMEDIATELY FOLLOWING CLASS. CrossFit Open 14.2... From 0:00-3:00 2 rounds of 10 OH Squats (95/65#) and 10 C2B pull-ups From 3:00-6:00 2 rounds of 12 OH Squats (95/65#) and 12 C2B pull-ups From 6:00-9:00 2 rounds of 14 OH Squats (95/65#) and 14 C2B pull-ups Continue to follow the same pattern until you fail to complete 2 rounds inside the 3:00 window.  The first workout of the CrossFit Open will be announced NEXT WEEK! If you haven't registered yet, why in the world are you waiting?!?
Do it now! The more people who register, the more help we need judging...so if you can spare some extra time on Saturdays in March (whether you are competing or not), hop online and take the Judge's Course ASAP. Heck, even if you have no plans to judge the workouts, this is a great way to further your CrossFit knowledge. The Open workouts will be held each Saturday in March, immediately following our regular Saturday morning classes. We will assign heats/times and you will be responsible for your own warm-up and any necessary pre-workout prep! Strength: Deadlift Conditioning: 10:00 AMRAP 60 Bar-Facing Burpees 30 OH Squats (120/90#) 10 Muscle Ups *CrossFit Open 11.4 Workout
For today, we're keeping our focus on the CrossFit Open and getting everyone ready for March. Here we go...
4 rounds for time: 5 Squat Cleans (155/95#) 10 C2B Pull-Ups 20 Double Unders THEN Rest 5:00 THEN 12-9-6 OH Squats (135/75#) C2B Pull-Ups THEN Rest 5:00 THEN 4 rounds for time: 10 Deadlift (155/95#) 20 Wall Ball (20/14#)  If you're going to tackle the upcoming "Paleo challenge" (less of a test - more of an educational nutrition window)...be sure you sign up BY THIS THURSDAY! We will send an email this weekend to all participants with details, dates, and a few helpful hints to get started on the right foot.
Strength: We'll start with HSPUs, DUs, and L-sits THEN, we'll go through EMOM of Snatch + OH Squats Conditioning: 6 sets of :30 max HR Push-ups and :30 rest  Strength: OH Squats
Conditioning: 10-9-8-7-6-5-4-3-2-1 Burpees Sit-Ups CrossFit Open registration starts today! What is the Crossfit Open? I'm glad you asked...it's actually what you've been training for, whether you know it or not. The CrossFit Open is a series of workouts published by CrossFit Headquarters once a year. At CrossFit Hermitage, we will complete these workouts every Saturday in March. The top athletes in each region use these workouts to qualify for a Regional Competition (our Central East Regional Competition is in Ohio May 16-18)...and the top athletes from that weekend's competition advance to the CrossFit Games this summer. "The Open" is for EVERYONE! You can visit games.crossfit.com if you'd like to take a look at the past year's workouts and get an idea of what's in store (though they DO like to surprise us). If you have even one little competitive bone in your body, we encourage you to sign up and use this opportunity to gain an appreciation for your strengths, weaknesses and mental toughness. If you'd like to help us judge during the Open workouts, come chat with us. We want to be sure you fully understand the expectations, and there's an online course you'll need to take through CFHQ (even if you were a judge last year). More details coming soon...oh, and we ARE going to Regionals again in May, so mark your calendars and make the road trip with us!  Please help us welcome one of our newest members - Daniel Eagle - to the CFH family! He started with us through personal training sessions and now he's jumping into the group classes. Be sure to introduce yourself and give him a big CFH welcome.
Strength: OH Squats Conditioning: 10:00 AMRAP 10 DB Thrusters 10 C2B Pull-ups *Start the workout with 10 Box Jumps (24/20") *Every 2nd minute, stop what you're doing and complete 10 Box Jumps |
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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