Strength:
Turkish Get-Ups
Conditioning:
EMOM for 10:00
3 Touch-and-Go Power Cleans (70%)
5 Squat Jumps
NOTE: If you're coming in for tomorrow's WOD, you will not complete today's Met-Con; you will work on mobility instead.
INCLEMENT WEATHER REMINDER: As most of you know, the chance of rain, sleet, or snow in Nashville simply freaks people out. Never mind Snowbird or school closings; we will stick to our normal schedule of classes unless the specific roads to the gym are icy and unsafe. If we need to cancel a morning class, we will post here and on Facebook no later than 10 p.m. the night before (so far, so good for 2/1). If we need to cancel an evening class, we will post here and on Facebook no later than 4:30 p.m. the day of. We don't anticipate this happening, but in the case of a true weather emergency where drastic changes occur overnight and we truly can't get out of our neighborhood in the morning to get to the gym, we will post as SOON as we know plans need to change. Strength: Turkish Get-Ups Conditioning: EMOM for 10:00 3 Touch-and-Go Power Cleans (70%) 5 Squat Jumps NOTE: If you're coming in for tomorrow's WOD, you will not complete today's Met-Con; you will work on mobility instead. Paleo, paleo, paleo...it's the name of the game if you want to see what your body is truly capable of. We're not talking about losing 5 pounds here or gaining a little muscle there. We're talking about sleeping better, having more energy and clear thinking, performing better in the gym, building those muscles, dropping that body fat...and resetting what your 'normal' feels like ('cause that bloated all the time, super tired after lunch, groggy at night, maybe I want to work out/maybe I don't feeling ain't it)! There's a great service in town named "My Paleo Works" that plans, portions, and delivers paleo meals (yes, delivers TO CROSSFIT HERMITAGE). If you're pressed for time, have trouble coming up with next week's meal plan, dread thinking of something new to try, or if you're planning to do the upcoming 90-day paleo challenge, this is absolutely a no-brainer. How great would it be to come in each week for your Monday workout and pick up a few days worth of yummy, healthy paleo meals when you leave?!? Note the picture above - it's pretty great! You can see this week and next week's menu HERE to get an idea of the food they serve. Let us know if this is something you're interested in; we'll work with the great people of "My Paleo Works" to get everything set up at the box next week so we can start accepting your deliveries as early as Monday, 2/4...hmmm...that's the start of our next 90-day paleo challenge. Coincidence? I think not. Strength: Power Cleans Conditioning: 3 Rounds 10 Box Jumps (24/20") 10 T2B 10 OH Lunges (45/25# plate) Please help us welcome Ryan Flood to the CFH family! He was a CrossFitter in Cookeville, TN before moving to Hermitage, so he'll be able to jump right into the group classes with you guys. Be sure to introduce yourself, show him the ropes, and make him feel welcome as you see him in class the next few days. Strength: Squat Cleans Conditioning: 3 Power Cleans (135/95#) 50 Double-Unders 15 DB Thrusters (35/20# each) 6 Power Cleans 50 Double-Unders 12 DB Thrusters 9 Power Cleans 50 Double-Unders 9 DB Thrusters Ok, gang. It's time to put down the forks, throw away the sweets, and get back to work! We only have a few days to get back on track before we tackle the Bergener Total on Saturday. As you re-enter the world of clean eating, take a peek at these food marketing tactics. Remember, if it has an ingredient label, it's usually not "clean eating." Strength: Snatch-grip Push Press (5-5-5) Conditioning: Up the Ladder for 8 minutes Power Clean (115/75#) Front Squat Push Jerk "Up the Ladder" means you will perform each movement once, then start over and perform each movement twice, then start over and perform each movement three times, etc until the time cap (i.e., 1 power clean, 1 front squat, 1 push jerk, 2 power cleans, 2 front squats, 2 push jerks, 3 power cleans, 3 front squats, 3 push jerks, etc). Be sure to join us this Sunday at 11 a.m. for brunch at the box. We have lots of reasons to celebrate...the CFH one-year anniversary, the blessings of the Christmas season, and a number of December birthdays. If you signed up to bring a dish - thank you! We look forward to tasting all the yummy Paleo goodies, so don't forget to bring copies of your delicious recipes along with your dish. To be sure we have enough seating, please BYOchair. Strength: Power Clean + Squat Clean (3-3-3+) Conditioning: 50-35-20 Wall Ball (20/14#) Pull-Ups HAPPY BIRTHDAY to Bob Noone (Fun Bobby)! He spent a few days celebrating over the weekend, so let's hope he makes it back to the box tonight raring to go. Strength: Deadlift (3-3-3+) Conditioning: 10 Rounds 2 Power Cleans + 1 Push Jerk (115/75#) 5 T2B WOW - what a Monday! Tons and tons of new PRs on the back squats yesterday...and some of you overshot your goal by 30+ pounds. Awesome way to start the week! Strength: Power Clean (5-5-5+) Conditioning: 10 min AMRAP 5 Thrusters (96/65#) 7 Hang Power Cleans 10 SDHP Let's wrap up our de-load week by keeping great form on all these cleans today. Be sure to focus on technique throughout the lift AND the Met-Con. Get ready to test your 1RM for your back squat Monday night, too (translation: eat clean and get plenty of rest over the weekend)! Strength: Hang Power Clean + Hang Squat Clean (5-5-5) Conditioning: 4 Rounds 10 Power Cleans (115/75#) 20 Barbell Step-Ups (24/20") 30 Double-Unders
CONGRATULATIONS to our newest graduates of the CrossFit Hermitage 101 program! Please extend a warm welcome to these guys as they move into the group classes next week. Pictured from left to right: Zack, Erica, Neal, Homer, and Cody (not pictured: Josh). Be sure to join us tonight (8 p.m. at Opry Mills Dave & Busters) as we bid a fond farewell to our good friend and very first official member of CrossFit Hermitage - Amanda Williams. To wish her luck in her new adventures, let's all tackle "Lucky Number 7" today. Lucky Number 7 7 Rounds for Time: 7 HSPU 7 Thrusters (95/65#) 7 K2E 7 Power Cleans (95/65#) 7 Burpees 7 KB Swings (55/35#) 7 Pull-Ups She's talked about it for a while....we've ignored it and acted like it wasn't going to happen...but now we finally have to admit that it's true. Our good friend and first official member of CrossFit Hermitage, Amanda Williams, is leaving us in about a week. Apparently, she'd rather go live with her husband in CA. Go figure. Please mark your calendars and help us say goodbye - Saturday, November 17 around 8 p.m. or so - location TBA. Strength: Power Clean 5-5-5+ Conditioning: 5 Rounds (55/35#) 5 KB Windmills 10 Goblet Squats 15 KB Swings NOTE for athletes competing in this weekend's Scary Strong Games: we can step aside and work on a few things during the 7 p.m. class (not the 6 p.m. class) tonight. Please plan accordingly. CONGRATULATIONS to everyone who just completed the Paleo Challenge! Each and every one of you lost pounds, inches, and body fat...and improved your times on the Met-Con. More important though - you're now on your way to a much healthier lifestyle. Because of you guys, our CFH community is now missing almost 50 pounds, more than 30 inches, and almost 6% body fat! WE ARE PROUD OF ALL OF YOU! The two athletes who experienced the biggest overall changes, and get the title of our Fall 2012 Paleo Challenge winners are Cathy Del Rio and TJ Cundiff! Together, they lost more than 15 pounds, 12 inches, and almost 3% body fat...and they get more than $350 in prize money. WOW! Now it's up to each of you to stay on track. Set your own specific goals, and determine when you need to be strict and when you can have a planned cheat meal. Keep your food logs, compare your nutrition to your performance in the gym, and ask us when you have questions. You can do this - just stay focused on your goals! Strength: Press Cluster [1 press + 1 push press + 1 push jerk] (3-3-3+) Conditioning: 4 Rounds (rest :60 between rounds) 3 min AMRAP 3 Power Cleans (95/65#) 6 Front Squats (95/65#) 9 Push-Ups We're heading into a de-load week...so it's time to play a little switch-a-roo. This week, we'll attack the Met-Con first, then move to the Lift. Keep in mind you'll be hitting these lifts tired, so it's KEY (as always) to keep your form and technique throughout the movement. Strength: Front Squat + Push Jerk (5-5-5) Conditioning: 3 Rounds 20 Power Cleans (95/65#) 20 HR Push-Ups We are approximately two weeks into your Paleo challenge. If this is your first challenge, you need to know that you really ARE past the hard part (we promise). By now, you should be over any type of carb or sugar withdrawal you may have experienced; you should start feeling better overall; and your energy levels should be up again. Keep up the great work - you are doing your body a tremendous favor by eating clean and putting the right type of gas in the tank! Who has new Paleo recipes to share? Strength: Power Clean (5-3-1+) Conditioning: 21-15-9 OH Squat (115/75#) T2B GOOD LUCK to those of you running the Warrior Dash today - we expect to see lots of fun photos and hear all the stories on Monday! The rest of us will have our own little party at the box...complete with barbells, weights, orange cones, and even some medicine balls! 5 Rounds Run 200m 10 Power Cleans (115/75#) 10 Push Press (115/75#) 10 Wall Ball Sit-Ups Please be sure to sign the board (or email us) in the next few days about the Warrior Dash this weekend. We'd like to know exactly who is STILL PLANNING TO GO since the location changed to Manchester, TN. Strength: 1 Power Clean + 1 Push Jerk 2 sets @ 70% 2 sets @ 80% 3 sets @ 90% *Rest :60+ between EACH SET Conditioning: 4 Rounds 50 Double-Unders 10 Push Jerks (115/75#) Rest :30 Max-effort Unbroken Pull-Ups Rest :60
What do YOU drink each day? If your answer isn't "water, natural tea, and/or coffee," then we need to talk. You are all working hard to eat clean and bust your tails at the gym...don't sabotage those efforts with hidden (or not-so-hidden) sugars. THINK before you grab that next fountain drink, and switch it out for cool, clean water. Remember, there are NO secrets; you simply have to stop eating/drinking garbage. Speaking of eating clean...we hear there's a Paleo challenge around the corner. Who's in? LIFT: Hang Power Clean (5-3-1+) Strength Work - not for time: 5 Rounds 8 Man Makers 6 Power Cleans (70% of newly calculated 1RM) 4 Barbell Rollouts HAPPY BIRTHDAY to Troy McMaken! No burpees in the rain tonight, but we will - of course - have a special Birthday WOD in his honor. Paleo Challenge winners on Monday, Cathy's birthday Tuesday, great July 4th workout yesterday, and Troy's birthday today? Wow - we've all had a busy week! Maybe we'll take it easy tomorrow? LIFT: Work up to a one-rep max for your Front Squat MetCon: 6 min AMRAP 3 PC (155/115#) 6 Push-Ups 9 Squats Rest 1 min, then REPEAT the 6 min AMRAP 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 |
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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