-Martin Luther King, Jr.
Strength: Back Squats
(These are high-bar back squats, so be sure to keep your chest up and as always, get those hips down below parallel).
Conditioning:
Every :30 for 10:00
Power Clean
Hang Power Clean
Push Jerk
(135/95#)
“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” -Martin Luther King, Jr. Strength: Back Squats (These are high-bar back squats, so be sure to keep your chest up and as always, get those hips down below parallel). Conditioning: Every :30 for 10:00 Power Clean Hang Power Clean Push Jerk (135/95#)
Ok, gang. It's time to put down the forks, throw away the sweets, and get back to work! We only have a few days to get back on track before we tackle the Bergener Total on Saturday. As you re-enter the world of clean eating, take a peek at these food marketing tactics. Remember, if it has an ingredient label, it's usually not "clean eating." Strength: Snatch-grip Push Press (5-5-5) Conditioning: Up the Ladder for 8 minutes Power Clean (115/75#) Front Squat Push Jerk "Up the Ladder" means you will perform each movement once, then start over and perform each movement twice, then start over and perform each movement three times, etc until the time cap (i.e., 1 power clean, 1 front squat, 1 push jerk, 2 power cleans, 2 front squats, 2 push jerks, 3 power cleans, 3 front squats, 3 push jerks, etc). HAPPY BIRTHDAY to Bob Noone (Fun Bobby)! He spent a few days celebrating over the weekend, so let's hope he makes it back to the box tonight raring to go. Strength: Deadlift (3-3-3+) Conditioning: 10 Rounds 2 Power Cleans + 1 Push Jerk (115/75#) 5 T2B
This Saturday, October 27 is our inaugural Barbells for Boobs fundraiser event. Make a donation online before the event or in person (cash only) at the event; bring a friend (non-crossfitters are welcome); add a bunch of pink to your wardrobe for the day; and join us in support of this non-profit breast cancer organization. SAVE A PAIR. SAVE A LIFE. Kick it up a notch and 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: Push Jerk (5-3-1+) *You may split jerk ONLY if you've been given the go-ahead by one of the coaches. Do not make this your first attempt at that move. Conditioning: Beep Test *compare to 8/20/12 & 7/23/12 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 We're heading into a de-load week...so it's time to play a little switch-a-roo. This week, we'll attack the Met-Con first, then move to the Lift. Keep in mind you'll be hitting these lifts tired, so it's KEY (as always) to keep your form and technique throughout the movement. Strength: Front Squat + Push Jerk (5-5-5) Conditioning: 3 Rounds 20 Power Cleans (95/65#) 20 HR Push-Ups 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
From the CrossFit Games site: "The 2012 Reebok CrossFit Games will be airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST. Catch all the action of this year’s competition from the surprise Camp Pendleton endurance events to the intense final day of competition where the competitors tackle Elizabeth, Isabel and Fran." http://games.crossfit.com/article/espn2-tv-schedule Strength: 1 Clean + 2 Push Jerks 2 sets @ 65% 2 sets @ 75% 3 sets @ 85% *Rest 1-2 minutes between sets Conditioning: 10 min AMRAP 7 Push Press (60% of 1RM) 20 Jumping Lunges 10 V-Ups Be sure to give Darlene a big congrats when you see her next - she just completed her first 10K ever! Her longest distance prior to this race was a 5K, and she did no official "running training" leading up to this one...only CrossFit. She says "something must be working"...um, yeah it is. Kudos to you, Darlene! LIFT: Split Jerk / Push Jerk (5-5-5) MetCon: 10 min AMRAP 15 Sandbag Half-Moons 10 Pull-ups 5 V-Ups KUDOS to Jennifer Perrier for hitting a PR (personal record) on her deadlift last night! We weren't able to snag a photo of her going Beast Mode on 240#...so this regular deadlift picture will just have to do. ;-) The rest of you guys and gals will get your chance to dig deep Monday night as we go for new 1RMs on the deadlift. Also, Wednesday and Friday next week are 1RM nights as well. Prepare accordingly! Don't forget - tomorrow is a partner WOD. LIFT: Push Press OR Push Jerk (3-3-3+) No MetCon tonight...we're going to focus on skill work and a few specific mobility movements to open up those junky joints and get full range of motion. Take a breath - a deep one. It sounds trivial, but deep breathing actually changes the chemical balance in your brain to help you calm down. Today's MetCon is NOT fast-paced, so you have plenty of time to really breath between rounds. Let's focus on the 'how'... 1 - slowly count to four while you breathe in through your nose 2 - hold for 1 second 3 - count to four again while you breathe out through your mouth 4 - repeat and get ready for your next round LIFT: Push Jerk (5-3-1+) MetCon: OMEM for 10 min 1 PC @ 70% 3 CTB Pull-Ups We hope you all enjoyed a nice, long weekend and you're ready to jump back in with both feet. As Jennifer says, "Yay burpees!"...here we go... LIFT: Push Jerk (3-3-3+) MetCon: Complete the following list, each item OMEM Run 10 yards & back + 1 burpee Run 20 yards & back + 2 burpees Run 40 yards & back + 4 burpees Run 80 yards & back + 8 burpees Run 40 yards & back + 4 burpees Run 20 yards & back + 2 burpees Run 10 yards & back + 1 burpee The city-wide "Beat the Streets" fundraiser to benefit Steve's Club (a non-profit organization dedicated to bringing CrossFit to at-risk youth) is just around the corner - ARE YOU READY? Create a team of 3 (at least 1 female) and put your name on the sign-up sheet under the Social (scaled workout) or Competitive (RX and judged workout) division. We will run heats with the times determined by how many people sign up. The workout will consist of a team run; some box jumps; push press; air squats; and walking lunges...so you can partner with ANYONE...they do not have to be current CrossFit Hermitage athletes (or even CrossFitters at all)! We will post a link for donations soon - remember, this IS a fundraiser. The suggested donation is $25, but Steve's Club appreciates any amount. Be sure to get your friends and family involved. This is a great way for them to join in your CrossFit fun, make a donation to help at-risk youth, or just cheer and support you as you do the WOD on Saturday, May 19. Today's Lift: Push Jerk (5-3-1+) MetCon: 21-15-9 MB Cleans (20/14#) Push-Ups Sit-Ups Ok, gang - let's revisit the work we started on those junky joints and tight muscles. We'll have a sign-up sheet in the gym to get some time with Holly over the coming weeks in order to increase your range of motion, which will lead to improved performance. LIFT: Overhead Squat (5-5-5+) MetCon: 12 min AMRAP 7 Power Cleans (115/75#) 10 Push Jerks 15 Sit-Ups When attacking your lift tonight, keep in mind that the Push Jerk is an explosive movement. Use the 'dip' to generate power from your hips, let that power move up to your shoulders, and 'punch' the ceiling. As the bar is traveling up, YOUR JOB IS TO GET UNDER THE BAR, landing in a power position. LIFT: Push Jerk (3-3-3+) MetCon: 3 Rounds (:60 on / :60 off) Max Calorie Row Max Sit-Ups Max Pistols HAPPY VALENTINE'S DAY, EVERYONE! We love all our members, but today's highlight is on our resident "cutest couple" - Brandon and Amanda. Kudos to you both for the beautiful handstand push ups - guess you're both 'head over heels' for each other, huh?!? LIFT: Push Jerk (5-3-1+) MetCon: 8 min AMRAP 10 Burpees 10 Hang Power Cleans (115/80#) Here's a little Monday motivation for you. While striving to be better, faster, stronger, ____er......remember to be sure you're simply improving the YOU that already exists. LIFT: Push Jerk (3-3-3+) MetCon: 3 rounds 15 Push Press (95/65#) 10 Pull Ups 5 Ring Dips As always, scaled options are on the whiteboard. |
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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