Strength: Press
Conditioning:
5 Rounds
50 Squats
Rest 1:1
The full three-day weekend of CrossFit Regional workouts have been announced! You can still go online and purchase tickets to the Central East Regionals in Columbus, Ohio June 7-9 and catch these amazing performances in person. Road trip, anyone? Strength: Press Conditioning: 5 Rounds 50 Squats Rest 1:1 DING, DING, DING, DING, DING, DING, DING, DING! So many of you hit new PRs on your lifts this weekend as we worked through the CrossFit Total - CONGRATULATIONS! Strength: Press Conditioning: 3 Rounds (1 round includes both two-minute AMRAPs below) 2 min AMRAP 20 Jumping Lunges 10 HR Push-Ups 10 Pull-Ups 2 min AMRAP ME UB Power Cleans (75%) You guys come in here and work hard every day...but none of that matters if you don't eat healthy and fuel your body for the performance you're working so hard to achieve. We want to help and make it as easy as possible for each of you to eat healthy, so we now have THREE OPTIONS for whole, clean foods (aka Paleo) to be delivered to the box just for you! By now you should know about PaleoWorks: weekly pre-made Paleo meals delivered here every Monday morning. We are also happy to share details of a new vegetable CSA and a Grass Fed meat CSA. You can sign up for these services now and have bushels of veggies and assortments of frozen meat delivered HERE for you from May through October. Details are on the flyers in the lobby. Strength: Press Conditioning: EMOM for 12 minutes 3 Touch-and-Go Power Cleans (70%) Please give a big CFH family welcome to the newest group of 101 graduates. From left: Klae, Richard, Beth is hiding in the back, Leigh, Terri in the light blue with her husband Mike in the very back, Chelsea in the red shirt, then Casey, and Jason. Strength: Press and Push Press Conditioning: 3 Rounds :40 on / :20 off T2B Parallette Pass-Throughs Burpees HSPU Our next 101 class starts Wednesday, March 13. Be sure to spread the word to those you think would be a great addition to our awesome CrossFit community! Strength: Press & Push Press Conditioning: 21-15-9 Burpees KB Swings (55/35#) Sit-Ups Have you recovered from Saturday's celebration of Barbara's birthday yet? Well....we have another one to celebrate - HAPPY BIRTHDAY BEV! How are those January goals coming along? You only have a few days left to knock them out if you haven't already. Along those lines, if you're interested in the 90-day Paleo Challenge be sure to put your name on the white board and sign up for a weigh-in time. The challenge starts next Monday, 2/4. Strength: Press Conditioning: 3 Rounds 5 SDHP (95/65#) 7 KB Snatch (55/35#) 9 V-Ups
The menu for Sunday's brunch is shaping up to be quite yummy. Please remember to bring copies of your recipes for anyone interested in trying your dish at home. At the very least, please bring an index card to note any non-Paleo items so people can decide if it's worth the taste test. Be sure to think about people's allergies and note if something contains specific nuts, gluten, dairy, etc. Strength: Press (3-3-3+) Conditioning: 12 min AMRAP 10 Push Press (115/75#) 200 Singles A new way to look at things...learn to love your fears and use them to become better. Strength: Press (5-5-5+) Conditioning: 8 min AMRAP 10 Push Press (95/65#) 10 Box Jumps (24/20") 10 K2E More class times coming soon! Yep, that's right...we will offer a 6 a.m. class on Mondays, Wednesdays, and Fridays beginning next week (11/5). Be sure to sign up on the whiteboard and let us know which class you plan to attend. Please also adjust your schedules to note that all Saturday classes have moved back to their original 10 a.m. time slot until spring when it starts to warm up a bit earlier in the day. Don't forget about tomorrow night's costume WOD. Get creative and have fun with it! Strength: Press (5-5-5) Conditioning: 12 min AMRAP 5 Push Press (60% of 1RM) 10 Push-Ups 15 Double-Unders 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 Charlotte and Tressa are SO EXCITED to be part of the CFH crew. I think someone may have just said "burpees"...or maybe they read yesterday's post and finally got a great night's sleep...or maybe they're just thrilled to start the weekend. Happy Friday, everyone! LIFT: Press (3-3-3+) MetCon: 50-40-30-20-10 Jumping Jacks Sit-Ups
A friend sent this over the other day, and we think it's worth sharing. Take a peek...
2012 HANDBOOK Health: Drink plenty of water. Eat breakfast like a king, lunch like a prince, and dinner like a beggar. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. Live with the 3 Es - Energy, Enthusiasm and Empathy. Make time to pray. Play more games. Read more books than you did in 2011. Sit in silence for at least 10 minutes each day. Sleep for 7 hours. Personality: Don't compare your life to others. You have no idea what their journey is all about. Avoid negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. Don't take yourself so seriously. No one else does. Don't waste your precious energy on gossip. Dream more while you are awake. Envy is a waste of time. You already have all you need. Life is too short to waste time hating anyone. Don't hate others. Make peace with your past so it won't spoil the present. No one is in charge of your happiness except you. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away, but the lessons you learn will last a lifetime. Smile and laugh more. You don't have to win every argument. Agree to disagree.... Society: Call your family often. Each day give something good to others. Forgive everyone for everything. Spend time with people over the age of 70 & under the age of 6. Try to make at least three people smile each day. What other people think of you is none of your business. Your job won't take care of you when you are sick. Your friends will. Stay in touch. Life: Do the right thing! Get rid of anything that isn't useful, beautiful, or joyful. However good or bad a situation is, it will change. No matter how you feel, get up, dress up, and show up. The best is yet to come. One easy way to get healthy fats into your diet is to cook with olive oil...but be sure you know the difference between regular olive oil and extra virgin olive oil (EVOO). EVOO is created in the first press of the olives to retrieve the oil; it is therefore unrefined and virtually unprocessed. To create regular olive oil, that oil is then processed, which removes most of the nutrients. Along with antioxidants, one of the most valuable nutrients is oleocanthal (yep, good scrabble word), an anti-inflammatory similar to ibuprofen. Sooo...reach for the EVOO for all those yummy Paleo meals you guys are dishing up! LIFT: Press (5-5-5) MetCon: 12 min AMRAP Sprint 50m (not run...not jog...sprint) 10 T2B 15 PP (95/65#) Today is a PARTNER WOD so be sure to grab a buddy before heading to the box this morning! (don't worry - if you don't have a partner, we can scale it so you can tackle this one on your own) For those of you who WERE on the Paleo Challenge, this is it! We'll weigh-out and take measurements, photos, etc after the workout. Winners will be announced on Monday. Partner WOD: Run 650m 50 Wall Ball (20/14#) 60 Box Jumps (24/20") 50 Press or Push Press (95/65#) 60 Sit-Ups 50 Bar-Facing Burpees Run 650m Rules: Both partners must complete the full run to start and end the WOD. As a team, you must complete the number of required reps, but it does not matter which of you does more or less. Each team member must complete at least one rep of each movement. You may not start the next movement until all reps in the previous movement are complete. The WOD is over when the last member of the team finishes the last run. Don't forget... Partner WOD this Saturday at 10 a.m. Paleo Challenge weigh-out after class July 4 schedule change - 10 a.m. class only July 10 - new 101 class starts - spread the word! LIFT: Press (3-3-3+) MetCon: 3 Rounds 20 Back Squats (135/95#) 20 Pull-Ups Whether you're on the Paleo Challenge or not, each and every single one of you have lost body fat and changed your body composition since starting with us at CrossFit Hermitage. We are SO PROUD of you all, and we hope you feel much better now that you're not carrying all that nasty fat around. For those of you on the Paleo Challenge, KEEP UP THE GOOD WORK! You're losing more and more of this yucky stuff every day...and we're in the home stretch. Stick with it and get ready for the final weigh in coming soon. LIFT: (Front Squat + Press + Thruster) 5-5-5 MetCon: 21-15-9 Russian Sit-Ups (25/15#) Back Extensions Front Squat (135/95#) Tonight is the last night to weigh-in after class and commit to the 30-day Paleo Challenge. It starts with your first meal of the day tomorrow, June 1! Take a peek at this great flow chart from PaleoHack.com; it's a light-hearted way to figure out if you're eating Paleo or not. What's that you say? You'd like to make it your phone's background image so it's always handy? Yes, we think that's a great idea! Good luck, everyone - more to come tomorrow. LIFT: Press (3-3-3+) MetCon: 3 Rounds 15 Squat Cleans (95/65#) 15 Pull-Ups 200m Run LIFT: Press (5-5-5) MetCon: 3 Rounds 10 Box Jumps (24/20") 10 V-Ups Sign-ups are in now and it looks like we're gonna have one heck of a good time tomorrow during the fundraiser! Here's a peek at the workout, but we'll share standards, movement tips, etc as we start class tomorrow morning. It's not too late to grab 2 friends (at least 1 female) and head on down. We can take CASH OR CHECKS ONLY as your donations tomorrow morning. If you need to pay by credit card, visit this page and enter your donation before you show up. We'll have tax receipts available at the event. For time, each team will: Run 400m 150 Box Jumps (24/20") 75 Push Press (45/25# dumbbells, or 95/55# barbells) 75 Air Squats 150 Steps Walking Lunges (same PP weights) Run 400m NOTE: While 1 team member is working, the other 2 must hold a 25# plate overhead. Competitive division workout; scaled division workout will be on the white board! CrossFit Hermitage has been asked to participate in a city-wide fundraiser on May 19 to help launch a Nashville branch of Steve's Club, and we couldn't be more proud to say yes! Steve's Club is a national program that works to bring CrossFit to at-risk youth. We will share details of the fundraiser WOD soon; in the meantime, please mark your calendars for Saturday, May 19...think about who you want to partner with (teams of 3)...and ask your friends and family to come be part of this great event! There will be options for all levels, beginners, and even non-crossfitters. ANYONE CAN PARTICIPATE! LIFT: Press (5-5-5+) MetCon: 21-15-9 Back Squat (155/125#) KB Swings (55/35#) |
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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