CrossFit Training for Hermitage, Donelson, and Nashville, TN

Monday, January 21

1/21/2013

“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”
-Martin Luther King, Jr.

Strength: Back Squats
(These are high-bar back squats, so be sure to keep your chest up and as always, get those hips down below parallel).

Conditioning:
Every :30 for 10:00
Power Clean
Hang Power Clean
Push Jerk
(135/95#)

Saturday, June 2

6/2/2012

Day 2 of the Paleo Challenge is now underway. We hope you had a 100% perfect day 1 with zero slip-ups! Go grab a healthy breakfast (omelet with spinach, onions, and mushrooms cooked in coconut oil; steak and eggs with avocado; or sausage, bacon, and an apple with almond butter...just a few ideas), then join us today for a little fun with a popular conditioning movement called "The Bear Complex." Ohhh yeeeeaaaah!

5 Rounds of:
7 Bears (95/65#)
10 Sit Ups
*compare to 1/14/12

1 Bear =
Power Clean
Front Squat
Push Press
Back Squat
Behind-the-Neck Push Press

Friday, May 4

5/4/2012

A huge CONGRATULATIONS to Shannon Glover for getting his first Muscle-Up last night.
WAY TO GO, SHANNON!

LIFT: Power Clean (3-3-3+)

MetCon:
10 Rounds
5 Lateral Hops
5 V-Ups
20-yard Sprint

Wednesday, April 25

4/25/2012

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

Tuesday, April 3

4/3/2012

What?!? Sugar is a toxin? Surely you jest! (please note the sarcasm) It's great to see the 'war against sugar' gaining steam and spreading through mainstream news. Take a few minutes to watch this video from 60 minutes, share it with your friends, and think about what you're feeding your bodies.

You hear us say this all the time: "Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar."

LIFT: Power Clean (3-3-3+)

Skill Work:
3 minute cumulative Squat Hold
Rest 1 min
2 minute cumulative Handstand Hold
Rest 1 min
1 minute cumulative Chin-Over-Bar Hold

Monday, March 26

3/26/2012

What a great list of rules! Start your Monday the right way by reading through this list and getting in the zone - that necessary frame of mind to tackle your day, your week, your workout, and more. Look for the challenges and find ways to overcome...that's what makes you better!

LIFT: Power Clean (5-5-5+)

MetCon:
10 Rounds
1 Clean & Jerk *add 1 C&J each round*
5 Pull-Ups
5 Push Ups
5 Squats

Thursday, March 22

3/22/2012

Kallista Pappas was 14 years old when she delivered a performance at the 2008 CrossFit Games that inspired an entire community. Take a look at this video for a few goosebumps of your own.

TODAY'S LIFT...yep, you guessed it:
Clean & Jerk (5-5-5)

MetCon:
21-15-9
Power Clean (95/65#)
Push Press (95/65#)

Thursday, February 16

2/16/2012

Don't forget - our next CrossFit 101 class starts Tuesday. Be sure to spread the word!

LIFT: Power Clean (5-3-1+)

MetCon: 5 Rounds
12 Wall Ball (20/14#)
12 Toes-to-Bar

Tuesday, February 7

2/7/2012

"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

Friday, February 3

2/3/2012

CONGRATULATIONS are in order for Bev Munodawafa (on the left) and Charlotte Sneed (on the right) for graduating from our latest CrossFit 101 class. Excellent job, ladies!

LIFT:
Power Clean (5-5-5+)

MetCon:
21-15-9
Right-arm KB Snatch (44/35)
Left-arm KB Snatch (44/35)
Pull-Ups

Saturday, January 21

1/21/2012

It's a good thing Troy's been practicing his Power Cleans...'cause today is game day!

9-15-21
Power Snatch (95/65)
Power Clean (95/65)
Toes to Bar

Rest 2 minutes
200m weighted run (30/20# sandbag)

Tuesday, January 17

1/17/2012

This is probably one of the most delicious Paleo meals we make...and it takes less than 10 minutes start to finish!

Mince 2 garlic cloves and dice 1 small shallot. Saute in 2 tablespoons coconut oil.
Add 6 cups of spinach leaves (careful, they wilt super fast).
Scoop that onto two plates.

Add 1 tablespoon of coconut oil to the same skillet and add 1 pound of wild-caught sea scallops with salt & pepper to taste.
Constantly stir/flip for about 4 minutes.
Place the scallops on the spinach and serve.
YUM-MUM-MY!

LIFT: Power Clean (5-3-1+)

Skill Work: Clean & Jerk (with Barbell Roll-Outs sprinkled on top)

Saturday, January 14

1/14/2012

Allow us to introduce you to "The Bear Complex." We're going to add some weight and situps to this popular conditioning movement and have some fun with it today!

5 Rounds of:
7 Bears (95/65)
10 Sit Ups

1 Bear =
Power Clean
Front Squat
Push Press
Back Squat
Behind-the-Neck Push Press

Friday, January 13

1/13/2012

Don't give us that look. We know you love kettlebell swings!

LIFT: Power Clean 3-3-3

MetCon:
3 Rounds
40 Double-Unders
30 Box Jumps (24/20")
20 KB Swings (55/35)

As always, scaled options are on the board.

Thursday, January 5

1/5/2012

Now this man has some spring in his step! Ready...set...GO!

LIFT: Power Clean 5-5-5

MetCon:
3 rounds
1 min AMRAP WB (14/12)
Rest 1 min.
1 min AMRAP SDHP (75/45)
Rest 1 min.
1 min AMRAP Box Jumps (24/20")
Rest 1 min.