Strength: Snatch
Conditioning: 5 min AMRAP
10 Push-Ups
10 KB Swings (55/35#)
10 KB SDHP
Wait for it...wait for it...wait for it...ok, here it is: this is a de-load week! We will stay fairly light this week and really, really, really focus on form for each lift. Also, take time to finish up your August goals, work on mobility, and be sure you are well fed, well rested, and properly recovered. You're going for new 1RMs next week. Strength: Snatch Conditioning: 5 min AMRAP 10 Push-Ups 10 KB Swings (55/35#) 10 KB SDHP
Strength: Turkish Get-Ups Conditioning: 6:00 ladder of Squats, Sit-Ups, and Push-ups (1 of each, then 2 of each, then 3 of each, etc for 6:00) Words can't describe how PROUD we are of you guys! We saw tons and tons of old records broken and new PRs set every single day this week - you guys ROCK! Let's take a break from the barbell and tackle the CrossFit benchmark WOD "Angie" today... For time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats Huge kudos are in order for two of our CFH athletes: Manda Patrick just ran the Ragnar Northwest Passage Race in Seattle (and happened to PR her 5K time on her first leg of the run). Rainy Atherton tackled the Chicago 1/2 Marathon this past weekend and PR'd her time by more than 8 minutes! Congrats to you both, ladies - well done! Strength: OH Squats Conditioning: 3:00 cumulative HS Hold THEN 100 squats for time THEN :60 ME push-ups
A photo from the vault...just because. Strength: Front Squats Conditioning: 5 min AMRAP 10 MB Cleans (20/14#) 10 Push-Ups REMINDER: Closed July 1 - 6; back to normal class hours July 8. We have another birthday to celebrate this week - help us send HAPPY BIRTHDAY wishes to one of our recent 101 graduates, Mary Parker! Don't forget - if you want us to order a specific PROGENEX flavor for you, or you want to try any of their new products, let us know TODAY before we place our next order. ...AND...we just confirmed that you can still sign up for the CSA and have a box of vegetables delivered to CFH each Tuesday night. The great folks at Southland Farms will pro-rate the cost and would love to help more CrossFit Hermitage family members eat local and clean! Strength: Jerk Conditioning: 4 Rounds 15 Push-Ups 15 KB Swings (55/35#) Rest 1:1 SCHEDULE NOTE: TODAY IS THE LAST DAY OF CLASSES FOR THE WEEK! We are closed Friday and Saturday as we head to Ohio for the CrossFit Games Regional competition. Next weekend, we're bringing in an awesome Oly coach from San Diego to host a two-day Olympic Lifting Clinic that includes an individual analysis for each athlete. Whether you've been with us for a while or you're just getting started, there is GREAT VALUE in spending the weekend really focusing on your technique. It will - without question - improve your snatch, clean, and jerk! (Note: if you can only make one day of the clinic, don't let that stop you from signing up. Just let us know and we can adjust the registration fee for you). Details and registration can be found here: http://www.crossfithermitage.com/olyclinic.html. Strength: Find 1RM Clean Conditioning: 20-15-10-5 Thrusters (95/65#) Chin-Ups Push-Ups Happy Monday, everyone! Not only did we have a ton of fun on Saturday, but this is going to be a great week full of PRs...we just know it! Get your mind right, sleep well, HYDRATE, and eat to fuel your performance as we test 1RMs every day this week! SCHEDULE REMINDERS: We now have a 5 p.m. class on Mondays and Tuesdays. We are CLOSED Friday, June 7 and Saturday, June 8. Strength: Find 1RM Press Conditioning: 21-15-9 MB Cleans (20/14#) Push-Ups Sit-Ups *compare to 5-8-12 It's the end of the month - did you reach your goal? Tell us about it & take a moment to brag on yourself today. Speaking of celebrating, please help us send HAPPY BIRTHDAY wishes to Rachel Mitchell today! Reminder: Partner WOD tomorrow! You're both going to use one vehicle, so you might want to bring a towel to keep sweat off the seat. Strength: Back Squats Conditioning: For time, complete the following list 50 Jumping Jacks 40 Lunges 30 Squats 20 T2B 10 Push-Ups 20 T2B 30 Squats 40 Lunges 50 Jumping Jacks Please help us send big HAPPY BIRTHDAY wishes to Emilie today! Don't forget to sign up for your meat or veggie CSA TODAY if you want to participate in one of the programs. Deliveries will begin later this month. Strength: Push Press Conditioning: For time, complete the following 100 Jumping Jacks 75 Squats 50 Push-ups 25 Burpees DING, DING, DING, DING, DING, DING, DING, DING! So many of you hit new PRs on your lifts this weekend as we worked through the CrossFit Total - CONGRATULATIONS! Strength: Press Conditioning: 3 Rounds (1 round includes both two-minute AMRAPs below) 2 min AMRAP 20 Jumping Lunges 10 HR Push-Ups 10 Pull-Ups 2 min AMRAP ME UB Power Cleans (75%) Your Bison orders are almost ready! We picked everything up today and the freezer is full...we just need to inventory what we have so we can separate accordingly. Bring your coolers on Saturday (or anytime next week) to pick up the goods after class. Don't forget about PaleoWorks, the veggie CSA, and the Grass Fed beef CSA. If you want the easiest, most convenient way to eat clean, you need to call these vendors and get your accounts set up. Strength: Push/Split Jerk Conditioning: 3 Rounds (:40 on / :20 off) ME Pistols ME Sit-Ups ME Push-Ups Help us send all the best wishes you can muster to Holland Marie as she walks down the aisle to marry her honey today! Strength: Clean & Jerk Conditioning: for time, complete the following list 200 Singles THEN 3 Rounds of: 5 MB Cleans (20/14#) 10 WB Sit-Ups 15 HR Push-Ups THEN 200 Singles Strength: Deadlifts Conditioning: 3 Rounds 10 T2B 10 Power Cleans (70%) 10 HR Push-Ups Then immediately work to complete 30 HSPU NOW...STOP THE WHINING! Ok gang, it’s time to take a step back and think about why you’re here. We know your time is valuable - surely you’re not choosing to spend it doing something you don’t want to do, right? You started this CrossFit journey to get better – period. We understand that means something different for everyone: lose weight, gain muscle, move better, learn new skills, live a more independent life, relieve stress, etc….but whatever your goal, the only way to get there is to work for it, not complain about it. Now, I’m not saying we have a box full of Negative Nellys…nor are we all Positive Pollys all the time (boy would that be aggravating). I think we collectively land somewhere in between, but lately there’s been a TON of whining and moaning, and it needs to stop. I’m talking about those seemingly harmless comments like “I could never do that muscle-up thing” or “I suck at running” to the flat-out negative “Burpees? Again? I hate Burpees” or “Paleo sucks” or “This is too hard.” This is a supportive community, and if you’re having a bad day, we get it…but please understand that your comments impact everyone around you whether you realize it or not. Every day, there’s going to be something on that whiteboard that someone doesn’t like. How horrible would it be to walk in and hear every single person complain about every single move? You are here to get better, and we are here to get you there, but that’s not going to happen without hard work. Scale back when you need to; take a short break when you need to; but when you arrive at the box, come in ready to work and stay positive. You CAN do this...you ARE better than yesterday! Lisbeth Darsh is a member of the social media team for CrossFit HQ and shares some spot-on thoughts through her blog, "CrossFit Lisbeth." Read on (and pardon the language)... “…WTF has happened to people in this world? When did bitching become the hobby du jour? “I don’t like that.” “But I can’t do that.” “This workout favors the stronger/lighter/faster/slower/heavier/younger/older/blue-eyed/olive-skinned/gamer/book worm mathlete.” “But that weight’s too heavy.” “That weight’s too light.” This isn’t Goldilocks and the Three Bears. You don’t get to try everything until you find the bar that is “just right.” There’s no blanky or sleepy time during the workout. You get what you’re given. And you do the workout. See, you found CrossFit and part of its appeal was that in a super-careful, politically correct world, someone was going to say to you: “Here. Do this. Shut up and do it. Stop complaining. You might suck at it. So what. Work your weaknesses. Nobody is f***ing perfect all the time.” And you liked that idea. It was rough and sexy. The gym was hot in a badboy way again. And it made you a better athlete, and a better person. You joined because you were sick of not being as strong as you believed you could be. Physically, mentally, emotionally. So, be strong now. In fact, be strong when faced with anything and everything in your life. And tackle that sh**. Stop bitching and do work.” – CrossFit Lisbeth
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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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