4 Rounds
3 Power Cleans (95/65#)
6 Toes-to-Bar
9 Jumping Lunges
12 MB Squats
Uh oh...it's another Birthday WOD! Yep, one of your coaches celebrates the 8th anniversary of her 29th birthday tomorrow (because Brandi never actually turned 30) so it's time to crank it up! Don't worry...today's WOD really isn't that bad. 4 Rounds 3 Power Cleans (95/65#) 6 Toes-to-Bar 9 Jumping Lunges 12 MB Squats
Take a breath - a deep one. It sounds trivial, but deep breathing actually changes the chemical balance in your brain to help you calm down. Today's MetCon is NOT fast-paced, so you have plenty of time to really breath between rounds. Let's focus on the 'how'... 1 - slowly count to four while you breathe in through your nose 2 - hold for 1 second 3 - count to four again while you breathe out through your mouth 4 - repeat and get ready for your next round LIFT: Push Jerk (5-3-1+) MetCon: OMEM for 10 min 1 PC @ 70% 3 CTB Pull-Ups LIFT: Power Clean (5-5-5+) MetCon: Tabata Box Jumps & Tabata Push-Ups You asked for it, you got it! Our first-ever Paleo Challenge is coming soon. Here's the skinny:
DON'T FORGET! CrossFit Hermitage is participating in "Health, Hope, and Heroes Day" at the Hermitage Community Center TODAY from 9 a.m. - 1 p.m. It will be a great event with free health screenings, ballroom dancing, recycling opportunities, face painting, and much more. We hope each of you can make plans to swing by before or after class and say hello (...and bring the little ones for a meet & greet with Shrek, too)! Regular class will be held at 10 a.m. at the box. You have 12 minutes to get through as much of this list as possible. 3...2...1...GO! Row 15 calories 30 Pull-Ups 20 Deadlift (135/95#) 30 Jumping Lunges 20 Power Cleans (135/95#) 30 KB Swings (44/35#) 20 Front Squats (135/95#) 30 Sit-Ups 20 Shoulder to Overhead (135/95#) 30 Push-Ups
HAPPY VALENTINE'S DAY, EVERYONE! We love all our members, but today's highlight is on our resident "cutest couple" - Brandon and Amanda. Kudos to you both for the beautiful handstand push ups - guess you're both 'head over heels' for each other, huh?!? LIFT: Push Jerk (5-3-1+) MetCon: 8 min AMRAP 10 Burpees 10 Hang Power Cleans (115/80#) "Sweat cleanses from the inside. It comes from places a shower will never reach." -author unknown LIFT: Front Squat (5-5-5+) MetCon: 3 rounds 10 Power Cleans (135/95#) 20 DB Lunges (35/25#) 30 Double Unders We love to see the laughter! It's always more fun with friends, so let your pals know we're starting a new CrossFit 101 class at 7 p.m. TONIGHT. Contact us with questions. Anyone is welcome so spread the word! LIFT: Bulgarian Split Squats (5-5-5) MetCon: Descending Ladder 10-8-6-4-2 Hang Power Cleans (95/65) Strict Pull-ups Abmat Sit ups It's the first Saturday WOD of the new year...so let's do it right! "Welcome to 2012" 20 Hang Power Cleans (95/65) 12 V-ups 20 Front Squats (95/65) 12 Plate Burpees 20 Push Press (95/65) 12 Pull Ups As always, we'll have scaled options on the board. It's great to come home to yummy slow-cooked chicken! It takes less than 10 minutes to put together and literally falls off the bone when you pull it out of the slow cooker.
LIFT: Hang Power Cleans (5-5-5) MetCon: 3 rounds 5 HSPU 10 HPC (135/95) 150 Singles SCHEDULING NOTES: We have a great workout planned for Saturday and we're going to run everyone in heats...so please be prepared to stay a few minutes longer than usual. Don't forget, it's your job to cheer for your fellow CFH athletes when you're not busting your own tail out there! REMINDER: we will be closed Monday, January 2 and will re-open with our usual class hours on Tuesday, January 3. CONGRATULATIONS to Shannon Glover for completing our CrossFit 101 class last night! His prize? Moving into the group class and starting with Hang Power Cleans - fun stuff! LIFT: Hang Power Cleans (5-3-1+) MetCon: 10 min AMRAP 8 double-unders 10 wall ball 12 sit-ups There's no snow on the ground, but today's WOD should give us the opportunity to create sweat angels! Are you ready? You'll want to dress in layers today - we WILL be outside a little. Run 200 m 50 lunges 40 pull-ups 30 HR push-ups 20 FS (95/65) 10 HPC (95/65) Run 200m LIFT: Front Squat (3-3-3) MetCon: Descending Ladder: 12-9-6-3 Hang Power Cleans (135/95) Toes to Bar Scaling options on whiteboard. LIFT: Hang Power Clean (3-3-3+) METCON: 5 rounds 10 Push Press (95/65) 10 Ring Push Ups Scaling options on whiteboard The needs of Olympic athletes and our grandparents differ by degree, not kind...which is why we scale each day's workout to meet YOUR needs. This video is a great example of multiple athletes doing the exact same workout with scaled options to work at their own intensity levels.
Today's WOD: Lift: Power Cleans (5-5-5) MetCon: 2 Rounds 1 min max rep sit-ups Rest 30 sec 2 min max rep WB Rest 30 sec 2 min max rep singles Rest 1 min |
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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