CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, March 1

3/1/2014

This is it! It's time for the CROSSFIT OPEN 14.1 workout!

10:00 AMRAP
30 Double-Unders
15 Power Snatches (75/55#)

If you are NOT competing in the open, class will run at 9 a.m. as usual and scaling options are on the whiteboard. See you soon!

NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 10:50 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.

Friday, February 21

2/21/2014

So we TOTALLY spaced and never posted the group pic from our Double-Under seminar with Molly Metz and her JumpNRope team. Well, here it is! Let's see those newly honed skills show up in today's MetCon, shall we?!?

Strength:
Front Squats

Conditioning:
10:00 AMRAP
30 Double-Unders
15 Power Snatches (75/55#)
*CrossFit Open 11.1

Thursday, February 13

2/13/2014

The first workout of the CrossFit Open will be announced TWO WEEKS from today! If you haven't registered yet, do it now.

Also, WE NEED JUDGES. 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 this week. Heck, even if you have no plans to judge the workouts with us and can't make it in on Saturdays, 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 (so some of you might even get to sleep in a little)! More details coming soon.

Strength:
Snatch

Conditioning
For time: 30 Jumping Jacks, 10 Power Snatch (135/95#), and 20 T2B
At 6:00: Repeat the Jumping Jacks, Power Snatch, and T2B
At 12:00: 50 KB Swings for time (55/35#)

Saturday, February 1

2/1/2014

2:00 AMRAP
4 Muscle-Ups
8 Deadlifts (225/135#)
Rest 3:00
2:00 AMRAP
4 Power Cleans (155/95#)
8 C2B Pull-Ups
Rest 3:00
2:00 AMRAP
4 Front Squats (135/95#)
8 Toes to Bar
Rest 3:00
2:00 AMRAP
4 Power Snatches (115/75#)
20 Double-Unders
Rest 3:00
THEN REPEAT THE WHOLE THING!

As you can see, today's workout will take 37 minutes after we warm-up, load the bars, and start the clock. Please plan to stay a little longer than usual (or tell us before hand and we'll adjust the workout before we get started).

Saturday, January 18

1/18/2014

Registration for the CrossFit Open is...well....open!

"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.

You may or may not notice our programming changes throughout the year as we focus a little more on strength, a little more on conditioning, a little more on building that engine, a little more on honing those skills, etc...but you can't help but notice the changes we'll implement over the coming weeks as we head into the Open (YAY!). We just want to take a moment to send big thanks to CJ Martin with CrossFit Invictus for being such a kick-ass coach and programming some great workouts. After following him for a while, understanding his methods, and seeing the results he produces, we totally decided to share the love with you guys.

Today's workout:
5 sets, each for time:
5 Power Cleans (185/115#)
10 C2B Pull-ups
Rest :60 between sets
THEN
Rest 5:00
THEN
5 sets, each for time:
100 Singles
5 Power Snatches (135/95#)
Rest :60 between sets
THEN
Rest 5:00
THEN
5:00 AMRAP
10 Front Squats (135/95#)
10 Pull-ups
20 Double-Unders

Friday, December 20

12/20/2013

Our next 101 class begins Monday, January 6. Know someone who would make a great addition to our CFH community? Spread the word! Want to help someone get healthy or kick their fitness up a notch? Wait until the last minute to do your Christmas shopping? What a great gift idea!

Strength: OH Squats
Conditioning: 10:00 AMRAP
10 Power Snatch (50%)
10 Squat Bar Hops
10 Sit-Ups

Wednesday, May 29

5/29/2013

WE'RE ADDING MORE CLASSES TO THE SCHEDULE! To help keep our classes at the optimal size, we are adding a 5 p.m. class on Monday and Tuesday each week starting June 3.

Don't forget - this Saturday is an outdoor Partner WOD (rain or shine). Pair up and get ready to have fun and move heavy stuff!

Strength:
Deadlift

Conditioning:
3 Rounds
Run 400m
20 Power Snatch (75/55#)

Friday, April 19

4/19/2013

Don't forget - tomorrow is a PARTNER WOD. Pair up (by height would be a good idea) and come in ready to work!

Also, the votes are in and 2 p.m. is the winning time for tomorrow's shindig. Let's meet at the Hermitage O'Charley's and spend some time with Kelly & Alex before they head back to California.

Strength:
Front Squats

Conditioning:
10 min AMRAP
30 Double-Unders
15 Power Snatch (75/55#)

Wednesday, February 13

2/13/2013

Many of you have experienced some really, really positive changes over the course of your CrossFit journey (guys AND gals)...and we have a strong group of people currently focused on a 90-day Paleo challenge looking for even more of those positive changes...but please, please, please be sure those changes are focused on strength, skill, and performance. Don't get caught up in the way you look, especially compared to someone else. Go back to the early days in your journal and see how far you've already come: remember when you couldn't run a warm-up lap without gasping for air? Remember when you could only swing a 10# kettlebell? Remember when 5 ring rows ate your lunch? Now think about how much room you still have to grow - the possibilities of your accomplishments are limitless! By working hard and eating clean, you will feel better, you will get better...and yes, you will look better. Just remember to always stay true to YOU and work to improve your health.

"...if you have conviction about what you are doing, you must hold onto that as your shield against the naysayers. You are responsible for your body. You are responsible for your own health and happiness. How your body transforms is secondary to the discipline you’re displaying and the sense of accomplishment you earn in your daily workouts and progress towards your goals." -Elizabeth Akinwale

Strength:
Power Snatch

Conditioning:
Row 2K for time
Then we'll play around on the GHD machines and do some mobility work

Thursday, January 24

1/24/2013

In less than one week, registration opens for the 2013 CROSSFIT GAMES! Whether you think you've got what it takes to make it all the way through to California in July, or you just want to have fun and see how you stack up against other CrossFitters in the world, we encourage you guys to register.

In case you're not familiar...the CrossFit Games season starts with the Open in March; the top athletes and teams in each region from the Open will advance to Regionals; and the best athletes and teams at Regionals will compete at the CrossFit Games. Each week for five weeks, CFHQ will announce the workout on Wednesday (starting March 6) and we will complete the WOD that following Saturday. If you're competing, each of your movements during the WOD will be judged, you will log into your registration page to submit your score, and we will log in to "validate" that score so it can be placed on the LeaderBoard. Learn more HERE.

Strength: Power Snatch

Conditioning: Running Clock Thrusters (95/65#)

Wednesday, January 16

1/16/2013

HUGE CONGRATULATIONS to Lisa Stroud for getting her first pull-up! She worked tirelessly for this and deserves all the kudos you can muster. ROCK ON, Lisa!

Strength:
Hang Power Snatch + Power Snatch

Conditioning:
3 Rounds
10 Box Jumps (24/20")
10 Sit-Ups
10 Pull-Ups

Tuesday, December 18

12/18/2012

Please help us dole out a few "Happy Birthday" wishes to some lovely CFH ladies. Leigh Ann Pepin & Shannon Hargis share today as their special day, and Charlotte Sneed's big day is this coming Saturday, 12/22. Let's swing some KBs for one gal, do a few push-ups and T2B for another, and a few squat jumps and pull-ups for the other. Yep - it's a triple play at the box tonight!

Strength:
Snatch pull + Power snatch (5-3-1+)

Conditioning:
2 min max-effort KB swings
Rest :60
4 min AMRAP of 15 HR Push-Ups & 10 T2B
Rest :60
4 min AMRAP of 15 Squat Jumps & 10 Pull-Ups
Rest :60
2 min max-effort KB swings

Friday, December 14

12/14/2012

Don't forget - Sunday brunch at the box - 11 a.m. BYOChair. All are welcome!

Strength: Power Snatch + 3 Overhead Squats (3-3-3+)

Conditioning: (Rest :60 between rounds)
5 Rounds
20 KB Swings (55/35#)
10 Squat Clean Thrusters (95/65#)
10 Burpees

Wednesday, November 7

11/7/2012

Our November 101 program starts today at 7 p.m., so be sure to say hello to the new faces and make them feel welcome!

Take a peek at these photos on the left: Jason Jenks shows wonderful form on the Snatch lift...slow and controlled pull; full extension in hips, knees, and ankles; chest open and strong pull with the elbows while keeping the bar in a straight path; lockout and receive the bar in a power position; then stand to complete the movement. Think about these steps as you work today!

Strength:
Power Snatch (5-5-5+)

Conditioning:
3:00 ME Burpees
THEN
3 Rounds
15 Wall Ball (20/14#)
15 Sit-Ups

Saturday, November 3

11/4/2012

Don't forget to adjust your clocks before you hit the sack tonight, and enjoy that extra hour of sleep and recovery!

"The 3 Amigos" (courtesy of CrossFit New England)
With a running clock complete:
(1) 3 Rounds for Time:
10 Power Snatch (95/65#)
10 HSPU

At the 10 minute mark, complete:
(2) 3 Rounds for Time:
10 Thrusters (95/65#)
10 Pull-Ups

At the 20 minute mark, complete:
(3) 3 Rounds for Time:
10 Box Jumps (24/20")
10 T2B

Thursday, October 4

10/5/2012

Learn perfect technique - it's what separates the men from the boys (insert equally strong chick statement here). Many of you are working to perfect your squat form, and the sots press tells no lies. Stay focused and slow on tonight's lift. Oh yeah - we have burpees, too!

Strength:
Sots Press (5-5-5)

Conditioning:
4 Rounds
5 Power Snatch (95/65#)
10 Barbell Step-Ups (20")
15 Burpees

*Every 3 minutes, stop what you're doing and hold the barbell overhead with a snatch grip for :30.

*10-burpee penalty if you drop the barbell during the :30 hold (to be completed after the Met-Con).

Tuesday, October 2

10/2/2012

Remember - MetCons come first this week. It's a great way (and the only truly safe week during the strength cycle) to test your form and technique when you're tired.

Strength:
Snatch Pull + Power Snatch (5-5-5)

Conditioning:
5 Rounds
5 Push Press (115/75#)
7 OH Lunges (115/75#)
9 Pull-Ups

Wednesday, August 22

8/22/2012

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

MetCon:
:60 stations, in order - 20 minutes total
1 - Push-ups
2 - Squats
3 - Mountain Climbers
4 - Rest

With sadness, we say goodbye to Brandon Williams - one of our very first athletes at CrossFit Hermitage - as he packs up and heads to California today.
Brandon - we will miss you and your crazy climbing/jumping antics, but all of us wish you a ton of success with your next journey in life. Safe travels to the Golden State, and come back to visit soon. BIG HUGS!

Monday, June 11

6/11/2012

The sport of Olympic Weightlifting consists of two lifts: the Snatch and the Clean & Jerk. We're going to work on both of these lifts tonight. Take a peek at these videos and watch how the athletes get UNDER the bar. Full hip extension is key to creating the power needed to 'float' the bar so you can get your body under it. Remember that!

LIFT: Hang Power Snatch (5-5-5)

MetCon:
10 min AMRAP
10 Power Snatch at 50%
10 Power C&J

Monday, May 21

5/21/2012

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

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