Strength: Back Squats
Conditioning:
5 Rounds
3 DL (70%)
6 HR Push-Ups
9 Russian Sit-Ups (25/15#)
You've seen them around the box this week, but here's the official introduction of Kelly and Alex - our CrossFitting friends from CA! Kelly will be with us all month, so be sure to make her feel welcome. How did YOU celebrate Valentine's Day? Strength: Back Squats Conditioning: 5 Rounds 3 DL (70%) 6 HR Push-Ups 9 Russian Sit-Ups (25/15#) The CrossFit Games season is upon us, and CFHQ has put together a great video training tool to explain judging and movement standards. If you ARE COMPETING in the Open, we highly recommend taking the time to go through this online video/quiz course. No, it's not mandatory. Yes, we will go over the details and explain the movements before each Open WOD...but watching this ahead of time might prevent some of the usual grumpiness around 'no rep' calls. NOTE: there is no discussion around safety, technique, or efficiency in these videos; this is simply to show expected range of motion (also read...don't start using crappy form and use "the video said I could" as an excuse). If you ARE NOT COMPETING, but want a better understanding of CrossFit movements...or would like to help us judge the competing athletes on Saturdays in March, it would be worth the time and $10 investment. Having more judges on hand will prevent us from running a boatload of heats to get everyone through with only two judges...and we would certainly appreciate the help. If you're interested, click HERE to get started. Strength: Push Jerk Conditioning: 8 min AMRAP 12 Pull-Ups 12 Pistols 12 HR Push-Ups If you're interested in tackling the 90-day Paleo Challenge, be sure to sign up on the whiteboard this week. There will be a buy-in; an official weigh-in; a required food log; spot checks; and an official weigh-out. It's a commitment on your part...but the rewards far exceed the "pain" of giving up grains. Still undecided? Check out these testimonials on Robb Wolf's website and read the stories of people who have lost weight, gained mass the healthy way, increased performance, and recovered from some pretty gnarly health issues. Strength: Deadlift Conditioning: 10-9-8-7-6-5-4-3-2-1 HR Push-Ups Jumping Lunges Please help us welcome Ling Liu to the CFH family! Ling is a previous CrossFitter and spends much of her time focused on Oly lifting, so she's been able to jump right in to the group classes. Be sure to say hello and give her a solid CFH welcome when you see her. INCLEMENT WEATHER: As most of you know, the chance of rain, sleet, or snow in Nashville simply freaks people out. Never mind Snowbird or school closings; we will stick to our normal schedule of classes unless the specific roads to the gym are icy and unsafe. If we need to cancel a morning class, we will post here and on Facebook no later than 10 p.m. the night before. If we need to cancel an evening class, we will post here and on Facebook no later than 4:30 p.m. the day of. We don't anticipate this happening, but in the case of a true weather emergency where drastic changes occur overnight and we truly can't get out of our neighborhood in the morning to get to the gym, we will post as SOON as we know plans need to change. Strength: Back Squats Conditioning: 8 Rounds for Time 15 Deadlifts (135/95#) 15 Push-Ups We've posted this before, but it's worth sharing again. Start your weekend off right 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! Speaking of challenges...let's start with this. 5 Strict Pull-Ups 10 Pistols (each leg) 20 T2B 30 one-arm KB Snatches (55/35#) 40 Push-Ups 50 Walking Lunges 100 Squats 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 Please help us dole out a few "Happy Birthday" wishes to some lovely CFH ladies. Leigh Ann Pepin & Shannon Hargis share today as their special day, and Charlotte Sneed's big day is this coming Saturday, 12/22. Let's swing some KBs for one gal, do a few push-ups and T2B for another, and a few squat jumps and pull-ups for the other. Yep - it's a triple play at the box tonight! Strength: Snatch pull + Power snatch (5-3-1+) Conditioning: 2 min max-effort KB swings Rest :60 4 min AMRAP of 15 HR Push-Ups & 10 T2B Rest :60 4 min AMRAP of 15 Squat Jumps & 10 Pull-Ups Rest :60 2 min max-effort KB swings It's time to get back to work! We only have a 9 a.m. class today, so set those alarm clocks, snap out of that turkey coma, and come in ready to work. "Black Friday" Run 2 large laps (both buildings) 50 Wall Ball (20/14#) 40 Box Jumps (24/20") 30 Push-Ups 20 Pull-Ups 10 V-Ups Run 2 large laps
Calendar items to note: Saturday, 11/17 - meet us at the Opry Mills Dave & Busters around 8 p.m. for Amanda's farewell shindig. Monday, 11/19 starts the once-a-week true 1RM lifts. Get ready! Thursday, 11/22 - Closed for Thanksgiving. Friday, 11/23 - 9 a.m. class only. Strength: Snatch (3-3-3+) Conditioning: 8 min AMRAP 15 T2B 15 Push-Ups 15 Box Jumps (24/20") 6 a.m. classes on M-W-F are now in full force! Don't forget, our next 101 program begins this Wednesday at 7 p.m. We only have a few spots left, so if you know someone who would make a great addition to the CFH family, have them call us. Heads up...you should spend the next two weeks dialing in that nutrition and getting plenty of rest. From 11/19 through 12/29, we're going to test your 1RM at a different lift every Monday. We will skip 12/24 and test three different lifts on Saturday, 12/29. It's go time! Strength: Deadlift (5-5-5+) Conditioning: Complete each round for time Rest 1 minute after each round Pull-Ups / Push-Ups / Squats 25-15-5 20-15-10 15-15-15 10-15-20 5-15-25 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 If you are competing this weekend, DO NOT come in tonight. We love ya, but you must get your rest! We'll have a short Met-Con tomorrow night, followed by lots of mobility work for everyone (competitors will only do the mobility work). We WILL have regular class Saturday morning, so come on in then head over to CF Music City to cheer for your CFH family. Strength: Deadlift (3-3-3+) Conditioning: 10 min AMRAP 30 Jumping Lunges 20 Push-Ups 10 V-Ups 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
Strength:
Snatch-Grip Push Press (5-5-5+) Conditioning: Tabata Squats Rest 1 min Tabata Push-Ups Rest 1 min Tabata Sit-Ups *Compare to 7-30-12 HAPPY BIRTHDAY JASON JENKS! Come on in for his birthday WOD...and don't forget to check the whiteboard by the water fountain for tonight's get-together details. For time, complete the following movements in the order shown below. As always, we expect full range of motion (knee must touch on the lunges, chin over the bar, chest to deck, hips below parallel, etc). Hold yourself to the highest of standards and make every single rep count. Run 200m 50 Lunges 40 Pull-Ups 30 Push-Ups 20 Front Squats (95/65#) 10 Hang Power Cleans (95/65#) Run 200m *compare to 8/6/12 and 2/18/12 Please help us welcome Mark Griggs to the box. He's already a CrossFitter, so he completed his "test out" earlier this week and is now our newest member. Be sure to say hello and give him a big CrossFit Hermitage welcome! Those of you competing in the Scary Strong Games later this month, try to make it to class tonight. We're going to pull you guys aside and run you through something different. Those of you on the Paleo Challenge - hang in there! You're almost at the end of your strict 30-day window, so catch that second wind and stick with it. Let us know what questions you have, and how we can help get you to the end successfully. Strength: Hang Power Clean + Hang Squat Clean (5-5-5) Conditioning: 10 min AMRAP 12 Push-Ups 12 Squats 12 T2B 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 Our next 101 class will begin Tuesday, October 9 at 7 p.m. If you know someone awesome who would be a good fit for our CrossFit Hermitage community, have them to contact us today to register. We only have a few spots left! Be sure to put October 20-21 on your calendars as well, and come out for the "Scary Strong Games" benefiting Steve's Club Nashville. If you don't plan to compete, at least make plans to cheer on your CFH family as they give it their all. Let's get this party started! 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%) |
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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