CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, May 12

5/13/2012

Happy Saturday, everyone! We hope you were able to catch some of the Central East Regionals live stream yesterday. If not, you still have time! Watch the excitement on the live Jumbotron Stream until 6 p.m. tonight and most of the day tomorrow.

Don't forget - we have our own competition next Saturday with the "Beat the Streets" fundraiser. Get your team of 3 together, make a donation, raise some money, and come in ready to compete!

For Time:
Run 800m
50 DB Thrusters (30/20#)
20 Pull-Ups

Saturday, May 5

5/5/2012

"Chelsea"
Each minute on the minute for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Think about your strategy for this WOD as a long Tabata-style workout. Finish each round inside the minute and use the remaining time to rest until the clock beeps again. IF you get to a point where you can no longer finish within the 60-second window, keep going and track your rounds for the remaining time. Good luck everyone - you can do this!

Tuesday, May 1

5/2/2012

It's official! We had our first workout in Suite 205 last night and boy oh boy was it a good one. Right gang?!? We'll go for 'short and sweet' tonight.

LIFT: Push Press (3-3-3+)

MetCon:
3 Rounds
15 Pull Ups
15 Jumping Lunges

Saturday, April 14

4/14/2012

DON'T FORGET! CrossFit Hermitage is participating in "Health, Hope, and Heroes Day" at the Hermitage Community Center TODAY from
9 a.m. - 1 p.m. It will be a great event with free health screenings, ballroom dancing, recycling opportunities, face painting, and much more. We hope each of you can make plans to swing by before or after class and say hello (...and bring the little ones for a meet & greet with Shrek, too)!

Regular class will be held at 10 a.m. at the box.

You have 12 minutes to get through as much of this list as possible.
3...2...1...GO!

Row 15 calories
30 Pull-Ups
20 Deadlift (135/95#)
30 Jumping Lunges
20 Power Cleans (135/95#)
30 KB Swings (44/35#)
20 Front Squats (135/95#)
30 Sit-Ups
20 Shoulder to Overhead (135/95#)
30 Push-Ups

Wednesday, April 4

4/4/2012

It's another deadlift day - let's see what crazy socks you guys bust out with tonight!

LIFT: Deadlift (3-3-3+)

MetCon:
3 Rounds
10 Push Press (115/75#)
10 Pull-Ups

Saturday, March 31

3/31/2012

Marsha, Marsha, Marsha! Wait...what about "Cindy?"

Weeeeellllll, how about Cindy's little sister, anyway...
15 min. AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

HAVE FUN, EVERYONE!

Thursday, March 29

3/29/2012

Bring your tall socks - today is a deadlift day!

LIFT: Deadlift (5-5-5+)

MetCon:
3 Rounds
10 Thrusters (95/65#)
10 Pull-Ups

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

Friday, March 16

3/16/2012

DON'T FORGET TO WEAR YOUR GREEN GARB TOMORROW, and be sure to rock it out with socks, headbands, beads, a shamrock hat, whatever...it'll be a FUN WOD!
*BURPEE PENALTY APPLIES*

TODAY'S LIFT: Clean (5-3-1+)

MetCon:
21-15-9
Weighted Sit-ups (25#)
Back Extensions
Pull Ups

Monday, March 12

3/12/2012

An oldie, but a goodie...at one point, we all knew how to squat properly. Listen to your coaches, make the right adjustments, and you'll be back to 'proper' in no time!

LIFT: Front Squat (5-3-1+)

MetCon: 5 Rounds
10 KB or DB Sumo Deadlift
30 Double-Unders
10 Pull-Ups

Wednesday, February 22

2/22/2012

Happy Birthday, Ms. Amanda-tude! Don't worry everyone, we're not going to host a birthday WOD tonight...we'll wait until tomorrow night when she's back in the gym.

LIFT: Clean & Jerk

MetCon: Running Clock Pull-Ups

Wednesday, February 15

2/15/2012

Go ahead and say it: "I'm Awesome!"
Remember that whole "smile more, stress less" from Monday's post? Here's a little research to add to it...

Researchers from the University of Pittsburgh found that people who gave themselves positive feedback (notes in your journal, pop-up messages on your calendar, emails to yourself) had significantly more success reaching their physical training goals than those who didn't get/give feedback.

Yep, it's true. Positive, real-time feedback helps you stick to your training program and make better progress. What are you waiting for? Send yourself a text message, give yourself a high five, and write down some encouraging words after tonight's workout!

LIFT: Snatch (5-3-1+)

MetCon: 5 Rounds
5 Front Squat (135/105#)
5 Strict Pull-Ups
20 Double Unders

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

Wednesday, January 18

1/18/2012

CONGRATULATIONS to Sandy Bell for graduating from CrossFit 101! She's ready to tackle more and move into the group class now.

LIFT: Hang Power Snatch (5-3-1+)

MetCon: 4 Rounds
Sprint 100m
10 Burpees
Sprint 100m
10 Pull-Ups