CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, May 15

5/15/2012

Ever wonder how fresh your 'fresh vegetables' are? According to the Institute of Food Research, Carrots lose 10% of their nutrients 9-10 days 'farm to table'; broccoli and cauliflower lose 15% of their nutrients 6-16 days 'farm to table'. Your best bet? Buy local, hit the Farmer's Market each weekend for in-season veggies, and cook those frozen veggies by steam or microwave (boiling can cause loss of water-soluble vitamins such as Vitamin B and C).

LIFT: Sumo Deadlift High Pull (5-5-5+)

MetCon:
3 Rounds
12 Wall Ball (20/14#)
12 MB Push-Ups (inverted for blue)

Tuesday, May 8

5/9/2012

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

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!

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

Monday, April 2

4/2/2012

It's warm outside and we have a little running to do tonight. Bring a towel and some water...let's see if we can make our bodies 'cry' just a bit.

LIFT: Snatch (3-3-3+)

MetCon:
10 Sit-Ups, 10 Push-Ups
100m Run
15 Sit-Ups, 15 Push-Ups
100m Run
20 Sit-Ups, 20 Push-Ups
100m Run
15 Sit-Ups, 15 Push-Ups
100m Run
10 Sit-Ups, 10 Push-Ups
100m Run

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!

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