| 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 |
We've posted this before, but it's worth sharing again. Start your weekend off right 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! Speaking of challenges...let's start with this. 5 Strict Pull-Ups 10 Pistols (each leg) 20 T2B 30 one-arm KB Snatches (55/35#) 40 Push-Ups 50 Walking Lunges 100 Squats Here's a quick and yummy new Paleo recipe for you guys to try. No-Crust Quiche (aka Egg Brownies) Beat a dozen eggs in a large bowl & set aside. Using a shredder or food processor, grate 3-4 large carrots and add to egg mixture. Grate 2-3 zucchini AND squeeze the water out; add to egg mixture. Add a dash of salt & pepper (we also included a pinch of rosemary and sage). Grease a 9x13" baking dish, pour the egg mixture into the pan and bake at 375 for approximately 45 minutes. NOTE: this dish will puff a little while baking and deflate as it cools - don't panic. It's fine. To serve, we cut this golden goodness into about 12 squares (hence the name "egg brownies"), which makes about 5-6 servings. You can store the leftovers for a few days - it's just as good reheated! Strength: Turkish Get-Ups (3x5 each arm; increase weight each time) Conditioning: 5 Rounds for Time 10 Box Jumps (24/20") 10 KB Swings (55/35#) 10 Pull-Ups 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 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 We've said it a million times before - skip the processed foods and eat clean. Be sure you get protein (actual animal meat/eggs), carbs (veggies), and fat (nuts/seeds/oils) at every meal. Eat enough food to give you energy, but not too much to store body fat. Eat for performance...eat for performance...eat for performance. Strength: 1RM Overhead Squat Conditioning: 5 Rounds (55/35#) 10 KB Swings 10 KB Push Press 10 Pull-Ups 10 Box Jumps (24/20") HAPPY BIRTHDAY (yesterday) TO LISA STROUD! Let's celebrate with a few pull-ups, shall we? But first, we must work up to a 1RM back squat...and we just know a number of you will hit new PRs. Good luck! Strength: 1RM Back Squat Conditioning: Running Clock Pull-Ups "Joe" 10 Rounds 10 Thrusters (95/65#) 10 Bar-facing Burpees 10 Pull-Ups 57 Double-Unders Joe Lengel was the owner and lead trainer at CrossFit Toledo in Ohio. He was a 57-year-old Master's-level CrossFit athlete who finished 6th at the Games in 2011 and 8th at the Games in 2012. On Monday, November 19, tragedy struck as he was gunned down while opening his gym for morning classes; he did not survive. Police suspect it was an attempted robbery, but don't have anyone in custody yet. As a small gesture of our respect, we will unite in solidarity with other CrossFit boxes across the nation today to honor Joe and his family with this workout created by his sons, Aaron and Matt. "My dad loved thrusters,” Aaron said. “We were thinking about putting overhead squats in the workout because he hated those; we went with Burpees instead. He did not like those either. He loved pull-ups.” Fifty-seven was the number chosen for the double-unders, because that was how old Joe was when he died. “Double-unders were the movement that kept (Joe) out of the 2010 Crossfit games,” Aaron said. “This is just a testament to who he was, and the legacy that he leaves." It's time to get back to work! We only have a 9 a.m. class today, so set those alarm clocks, snap out of that turkey coma, and come in ready to work. "Black Friday" Run 2 large laps (both buildings) 50 Wall Ball (20/14#) 40 Box Jumps (24/20") 30 Push-Ups 20 Pull-Ups 10 V-Ups Run 2 large laps 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 6 a.m. classes on M-W-F are now in full force! Don't forget, our next 101 program begins this Wednesday at 7 p.m. We only have a few spots left, so if you know someone who would make a great addition to the CFH family, have them call us. Heads up...you should spend the next two weeks dialing in that nutrition and getting plenty of rest. From 11/19 through 12/29, we're going to test your 1RM at a different lift every Monday. We will skip 12/24 and test three different lifts on Saturday, 12/29. It's go time! Strength: Deadlift (5-5-5+) Conditioning: Complete each round for time Rest 1 minute after each round Pull-Ups / Push-Ups / Squats 25-15-5 20-15-10 15-15-15 10-15-20 5-15-25 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 Grab your pink workout gear (guys too), make a donation, bring a friend, and get ready to workout for a great cause this Saturday. Be there at 9 a.m. for "Barbells for Boobs"! Event details HERE. Also, our next t-shirt run is almost ready. We have sample shirts (style and size...ignore the color options) at the box for you to try. Be sure to check them out and mark your preference on the board. Strength: Clean 5-3-1+ Conditioning: 21-15-9 Pull-Ups MB Cleans (20/14#) Don't forget: we need to finish all Paleo Challenge weigh-outs after class tonight or tomorrow morning. Bring your food log, and come ready to do the Paleo Challenge WOD. Also, tomorrow is a partner Met-Con. Grab a buddy or two and get ready to tackle it together. Start making plans now for 10/27: Barbells for Boobs! Donate online; create your page as part of the CFH fundraising team; and invite your family & friends to donate and even join in the workout with us (non-crossfitters are welcome). All good fun for a great cause! Strength: Overhead Squats (5-5-5+) Conditioning: Buy-in: 3-minute cumulative squat hold THEN 21-15-9 Push Press (115/75#) Pull-Ups To support breast cancer awareness and raise funds for those in need, CrossFit Hermitage will hold its inaugural Barbells for Boobs fundraiser event on Saturday, October 27 with "Helen Meets Grace" - two CrossFit benchmark workouts back to back. Barbells for Boobs is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. This is not only a necessity, but really does save lives. SAVE A PAIR. SAVE A LIFE. Click HERE to show your support with an online donation. Click HERE to create your own page as part of the CrossFit Hermitage fundraising team, share that link with friends and family, and earn a "Support Team Shirt" provided by Reebok when you reach $80. Strength: Back Squat (5-5-5+) Conditioning: 4 Rounds Run 400m 20 Pull-Ups Rest 1:1 HAPPY BIRTHDAY JASON JENKS! Come on in for his birthday WOD...and don't forget to check the whiteboard by the water fountain for tonight's get-together details. For time, complete the following movements in the order shown below. As always, we expect full range of motion (knee must touch on the lunges, chin over the bar, chest to deck, hips below parallel, etc). Hold yourself to the highest of standards and make every single rep count. Run 200m 50 Lunges 40 Pull-Ups 30 Push-Ups 20 Front Squats (95/65#) 10 Hang Power Cleans (95/65#) Run 200m *compare to 8/6/12 and 2/18/12 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 Our next 101 class will begin Tuesday, October 9 at 7 p.m. If you know someone awesome who would be a good fit for our CrossFit Hermitage community, have them to contact us today to register. We only have a few spots left! Be sure to put October 20-21 on your calendars as well, and come out for the "Scary Strong Games" benefiting Steve's Club Nashville. If you don't plan to compete, at least make plans to cheer on your CFH family as they give it their all. Let's get this party started! 4 Rounds (1 round includes both 2 minute sections below) 2 min AMRAP 20 Jumping Lunges 10 HR Push-Ups 10 Pull-Ups 2 min: ME UB Front Squats (70%)
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 |
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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