 Please help us send HAPPY BIRTHDAY wishes to Zack Stroud today!
Strength: Deadlifts Conditioning: 5 Rounds 12 Pull-ups 12 KB Swings (55/35#) *compare to: 1-21-14  All active members should have received "the survey email" yesterday. Please let us know if you didn't...and please take a moment to complete the survey by this weekend. Thanks!
Strength/Conditioning: 10:00 AMRAP 10 Over-Bar Burpees 8 Push Press (115/75#) 6 V-Ups 4 Jumping Lunges THEN 3 sets, each for time 10 Squat Cleans (135/95#) 10 Pull-ups Rest 2:00 between sets  Happy St. Paddy's Day...we think someone started celebrating a little early! You guys KNOW who this is, right?
Strength / Skill: 3 sets, NFT 5 Wall Walks 10 Hollow Body Rocks 20 DUs Conditioning: 5 sets, each for time 150 Singles 12 Alternating Pistols 12 Pull-ups Rest :90
 Everybody chime in here and help us send huge kudos and congrats to our next Mommy-to-be, Maricel Martinez!
Strength: Back Squats Conditioning: 3 Rounds for time 20 Shoulder-to OH (115/75#) 25 Pull-Ups 30 KB Swings (55/35#)  THIS IS IT...TODAY IS THE DAY...the very first 2014 CrossFit Open workout will be announced at 7 p.m. Central! If you're still thinking about competing, but haven't signed up yet - DO IT NOW!
Seriously, there's no reason to wait any longer (and honestly, we don't want to deal with last-minute registrations as we schedule heats, judges, etc)...so sign up today or forever hold your peace...well, except when you're cheering for your fellow CFH athletes. Strength:Snatch Conditioning: 80 Double-Unders 20 Front-rack lunges (115/75#) 40 Pull-ups 20 Front-rack lunges 80 Double-Unders  We've received some pretty positive feedback about the programming changes, so we'll stick with it through the Open before we make any other changes and add even more fun stuff tot he mix. We're really happy you guys are having fun and enjoying the switch-up!
On that note, we apologize that a few classes have run 3-4 minutes over lately as we work through these changes and figure out the right timing of things. We always want to be respectful of your time. Conditioning: 5 Rounds, each for time 200 Singles 12 Alternating Pistols 12 Pull-ups :90 Rest We'll wrap up with Offset Waiter Walks and T2B  Paleo, paleo, paleo...it's the name of the game if you want to see what your body is truly capable of. We're not talking about losing 5 pounds here or gaining a little muscle there. We're talking about sleeping better, having more energy and clear thinking, performing better in the gym, building those muscles, dropping that body fat...and resetting what your 'normal' feels like (because that bloated all the time, super tired after lunch, groggy at night, maybe I want to work out/maybe I don't feeling ain't it)!
There's a great service in town named "My Paleo Works" that plans, portions, and delivers paleo meals (yes, delivers TO CROSSFIT HERMITAGE). If you're pressed for time, have trouble coming up with next week's meal plan, or dread thinking of something new to try, this is truly a no-brainer. How great would it be to come in each week for your Monday workout and pick up a few days worth of yummy, healthy paleo meals when you leave?!? Note the picture above - it's pretty great! Check out www.MyPaleoWorks.com for menu, details, and contact info to get started. Strength: Deadlifts Conditioning: 5 Rounds 12 Pull-Ups 12 KB Swings (55/35#)  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  Photo: JumpNRope.com We mentioned this on Facebook earlier this week, but want to be sure everyone knows about it and has a chance to sign up...
Molly Metz with JumpNRope is absolutely amazing, and we've been chatting with her company for quite a while to get them to Nashville, so we were THRILLED to receive Molly's email over the weekend that THEY ARE COMING TO TOWN! Who's interested in attending the Double-Under seminar at CrossFit Hermitage on Sunday, February 9 (approximately 1:00 - 3:00 p.m.)? The cost will be $50 and we need at least 20 people to say yes before we can commit to holding the seminar. If you haven't already let us know, shoot us an email ASAP so we can lock this in and get the registration link out to you guys. SUPER EXCITED! Strength: Front Squats Conditioning: 3 Rounds 10 Thrusters (115/75#) 10 Pull-Ups  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Maricel Martinez celebrated her birthday yesterday, so be sure to send her big HAPPY BIRTHDAY wishes when you see her again! Strength: Snatch Conditioning: 5 Rounds 5 Push Press (115/75#) 7 Front Squats 9 Pull-Ups  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Today's WOD - complete the following list for time: 5 Strict Pull-Ups 10 Pistols per leg 20 T2B 30 KB Snatch (55/35#) 40 Push-Ups 50 Lunges 100 Squats *compare to 1-5-13 As always, scaling options and details are on the whiteboard.  Everyone has now completed the weigh-outs and these guys and gals ROCKED this challenge! As a group, they lost more than *SIXTY-EIGHT POUNDS* and more than *FIFTY INCHES* in only eight weeks (and that's in the chest, waist, and hips only...if you throw in the navel and thigh measurements, the numbers just get crazy big). That's awesome - please dish out huge kudos this week!
Let's keep the kudos rolling for a number of CFH athletes...Jennifer Perrier placed 1st in her age group in the Trevecca 5K challenge this past weekend; Lisa Stroud got a podium finish at the "Aged to Perfection" competition Saturday by placing 3rd in her age group; and Manda Patrick & Chelsea Rank did great on their runs during the Vegas Ragnar Relay! We can't wait to hear some of those stories... Strength: Front Squats Conditioning: 21-15-9 OH Squats (115/75#) Pull-Ups  Vanquish WOD (courtesy of our friend, Justin Rojas, with Vanquish Performance)
Work through the following cycle until you reach 100 Front Squats or the clock hits 20:00 :30 Front Squats (135/75#) :30 Pull-Ups :30 Double-Unders  photo: Philip Sanfilippo Now that the dust has settled from the concrete work at the box, we're stirring up a little dust with our back-end systems. Each of you will receive an email in the coming days about a change to the way we process membership payments (plus two more fun facts). If you are a current member and do not receive an individual email by Monday night, please let us know.
Strength: Bear Complex Conditioning: 3 Rounds 15 Pull-Ups 15 Box Jumps  It's official! Ryan Flood has his Level 1 CrossFit certification in hand and will now start his internship program with us. You'll see him shadowing classes and he'll start helping out around the box soon. Be sure to congratulate him when you see him.
Strength: OH Squats Conditioning: 12-9-6 One-arm HEAVY DB Snatch Pull-Ups  Don't forget - the "Scary Strong Games" CrossFit competition is being held at CrossFit 615 this weekend to benefit Steve's Club Nashville. Swing by Saturday and/or Sunday to check it out and support CFH athlete Ryan Flood.
Next Saturday is our Halloween WOD and cookout at the box! Sign up to bring a dish, get your costumes ready, and invite your family to join in the fun. Class starts at 4 p.m. with the cookout immediately following. Today's WOD: 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%) *compare to 9-29-12  It's here! Our most recent PROGENEX order arrived, so if you told us you wanted something specific, come and get it! We now have plenty of Recovery, Muscle, and pre-workout Force in stock as well, so let us know what you need.
If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. Strength: Back Squats Conditioning: 8 Rounds 4 one-arm DB snatch 8 Pull-ups 100 Singles  Don't forget: if you want to include anything specific in the PROGENEX order, let us know this week. Also, Warrior Dash is Saturday, October 5; there's a CFH group going and it looks like registration is still open!
Strength: OH Squats Conditioning: For time, complete the following... Row 50 calories 30 Burpees 30 Pull-Ups 50 KB Swings (55/35#)  We've been working with some new ideas for the programming, and we've seen good results so far...so now it's your turn. There's nothing crazy going on - just a small change to the strength cycle that we think will clear up some questions, help new people acclimate a little faster, and help you self-adjust for those days when you're feeling fantastic and those days when you just don't have that much to give. The entire point is to have fun and consistently make progress...so grab your journal (seriously, you NEED TO KEEP A JOURNAL) and come in ready to work.
NOTE: if you're doing the Paleo Challenge,
Strength: Press Conditioning: 4 Rounds Run 400m 20 Pull-Ups Rest 1:1 |
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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