| We have ANOTHER goal to check off the February list. Please help us congratulate Kelly for getting her butterfly pull-ups last night (after one heck of a workout, too)! Strength: Push Press Conditioning: 15 min AMRAP 9 Deadlifts (155/100#) 12 HR Push-Ups 15 Box Jumps (24/20") *CF Open WOD 11.2 |
Please help us send HAPPY BIRTHDAY wishes to Will Griffith! Even though he's out celebrating (better still be Paleo) and is probably not coming in tonight, let's celebrate on our own - Tabata style. Strength: Push Press Conditioning: Tabata Squats Tabata Push-Ups Tabata Sit-Ups Tabata Lunges
HAPPY BIRTHDAY to Josh Siemer! We don't know how, but he has managed to avoid the camera so we have zero photos of him. Hmmm...that's a pretty neat trick, Josh. It's the start of a new year, and people are making and breaking resolutions all over the place. We don't believe in making resolutions because it's nearly impossible to change years and years of bad habits one day just because the date on the calendar is different. Instead, you need to be honest with yourself and your timelines, you need to make a solid commitment, and you need to stick to that commitment even when you don't want to. Whether we're talking about nutrition, sleeping habits, exercise plans, learning new skills and movements, or other habits...you simply have to set reasonable goals and work hard to make gains. You have to make a commitment and accept no excuses! Please take a moment to revisit the "Goals" board, set short term AND long term goals, and talk to us about specific plans to reach those goals. Let's start by setting one small goal for the month of January. What's yours? Strength: EMOM for 10 minutes 2 Deadlifts (60%) Conditioning: 15 min AMRAP 3 Push Press (115/75#) 6 T2B 9 Ring Push-Ups 200 Singles (or run 200m)
GET READY - the CrossFit Open starts in a few short months! Registration begins January 30, 2013 and the first Open workout will be announced March 6, 2013. Check out this CrossFit article to be sure you know what to expect this year. Each week during the Open, CrossFit HQ will announce that week's workout on Wednesday; we will hold the workout that Saturday. If you are competing in the Open, you must complete the workout as prescribed and each rep must be verified by a judge (more on that later). For those of you not competing, we will have scaled versions just like normal Saturdays. Until then, let's kick-start our 2013 CrossFit training with a little "Welcome to 2013"... 20 Hang Power Cleans (115/75#) 13 V-Ups 20 Front Squats (115/75#) 13 Plate Burpees 20 Push Press (115/75#) 13 Push-Ups 20 Squat Cleans (115/75#) 13 Russian Twists 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 Yesterday we posted a few before & after pictures of the box...so today let's take a look back at the people who made it possible...YOU! Even though we're missing a few people in the photos below, we want to (again) thank each of you for being part of our CrossFit Hermitage family. Look at how much some of you have changed in such a short amount of time - beautiful people! Strength:
3x3 Dip Squats (120% of Jerk) Push Press behind neck (5-5-5+) Conditioning: 3 Rounds :40 on / :20 off Parallette Pass-throughs Burpees Jumping Lunges T2B Happy Saturday! 10-8-6-4-2-4-6-8-10 Push Press (115/75#) SDHP (115/75#) Sit-Ups Run 100m after each round
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 Three cheers for all the athletes competing in this weekend's Scary Strong Games! After you finish today's Met-Con, come on out to CrossFit Music City to cheer on your CFH family. Don't forget - Barbells for Boobs event next Saturday. All are welcome! Details HERE. 20 min AMRAP 8 Plyo Push-Ups 8 C2B Pull-Ups 8 Push Press (115/75#) 8 KB Swings (55/35#) 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 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 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 GOOD LUCK to those of you running the Warrior Dash today - we expect to see lots of fun photos and hear all the stories on Monday! The rest of us will have our own little party at the box...complete with barbells, weights, orange cones, and even some medicine balls! 5 Rounds Run 200m 10 Power Cleans (115/75#) 10 Push Press (115/75#) 10 Wall Ball Sit-Ups ...and here we go! :60 on / :60 off KB Swings (55/35#) Push-Ups Thrusters (75/45#) Sit-Ups 10m Shuttle Runs Mountain Climbers Goblet Squats (55/35#) Pull-Ups SDHP (75/45#) Plank hold Push Press (75/45#) 10m Shuttle Runs 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 |
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.
Archives
January 2018
Categories
All
|