 Don't forget: if you want to include anything specific in the PROGENEX order, let us know this week. Also, Warrior Dash is Saturday, October 5; there's a CFH group going and it looks like registration is still open!
Strength: OH Squats Conditioning: For time, complete the following... Row 50 calories 30 Burpees 30 Pull-Ups 50 KB Swings (55/35#)  Happy Friday, everyone!
Strength: OH Squats Conditioning: Not for time, 5x5 Box Jumps (focus on height) For time, Row 500m  With gratitude and pride, we remember those who served and died for our country and our freedoms. We honor the sacrifices of our fallen soldiers, wounded warriors, POWs, and those MIA; may you and your families find peace.
Strength: Cleans Conditioning: complete the following list for time. Row 500m 30 Burpees 20 Push Press or Jerk (165/95#) 10 Sit-Ups MEMORIAL DAY SCHEDULE: CLASSES AT 6 A.M. AND 9 A.M. ONLY TODAY.  Help us send CONGRATULATIONS and best wishes to Heidi and Jason Jenks as they begin their next journey in life - they're pregnant with their first child!
Strength: Deadlift Conditioning: Row 1K for time *compare to 1-18-13
 HAPPY BIRTHDAY AMANDA! We hope you have a wonderful day and a fabulous celebration...then come in and share some sweat with us.
Strength: 20-Rep Back Squats Conditioning: For time, complete the following Row 500m 10 Burpee Box Jump-Overs 20 T2B 30 Push Press (115/75#) 40 KB Swings (55/35#) 50 Double-Unders Many of you have experienced some really, really positive changes over the course of your CrossFit journey (guys AND gals)...and we have a strong group of people currently focused on a 90-day Paleo challenge looking for even more of those positive changes...but please, please, please be sure those changes are focused on strength, skill, and performance. Don't get caught up in the way you look, especially compared to someone else. Go back to the early days in your journal and see how far you've already come: remember when you couldn't run a warm-up lap without gasping for air? Remember when you could only swing a 10# kettlebell? Remember when 5 ring rows ate your lunch? Now think about how much room you still have to grow - the possibilities of your accomplishments are limitless! By working hard and eating clean, you will feel better, you will get better...and yes, you will look better. Just remember to always stay true to YOU and work to improve your health.
"...if you have conviction about what you are doing, you must hold onto that as your shield against the naysayers. You are responsible for your body. You are responsible for your own health and happiness. How your body transforms is secondary to the discipline you’re displaying and the sense of accomplishment you earn in your daily workouts and progress towards your goals." -Elizabeth Akinwale Strength: Power Snatch Conditioning: Row 2K for time Then we'll play around on the GHD machines and do some mobility work  Strength:
Sumo Deadlift High Pull (5x5) Conditioning: 5 minute cumulative L-sit 3 minute cumulative Handstand Hold Row 1,000m for time Your choice of mobility and skill work with remaining time
 THANK YOU to each of you who contributed to our "Barbells for Boobs" fundraiser, brought friends and family to the event, and suffered through TWO back-to-back CrossFit benchmark workouts to show your support (don't forget to compare your Helen time to 8/28/12). Take a peek at the photos HERE. Together, we raised almost $1,700 for this very worthy cause...and we couldn't be more proud of our CFH family. We are truly blessed to have such generous people in our lives.
Don't forget: costume WOD on Wednesday night. Burpee penalty applies, so get creative and be sure you can workout in your chosen attire. Today starts a de-load week so we're going to take a step back and really focus on form and skill over the next five days. Strength: Turkish Get-Ups Conditioning (in any order): Row 1k for time 5x5 TALL Box Jumps NFT  Come in for the 9 a.m. class to kick start to the weekend! Please remember we are closed Monday, but will be back Tuesday night ready to go. Speaking of the holiday weekend, if you happen to have a pair of Labor-Day-themed socks, now's the time to bust 'em out!
MetCon: Row 1000m THEN complete the following, breaking the reps any way you wish. 60 Pull-Ups 40 Deadlifts (225/115#) 20 Push-Ups  They're here! They're here! The goodies are here! As part of our new partnership with PROGENEX, we will now carry PROGENEX More Muscle and PROGENEX Recovery products for our athletes. Click HERE to learn more about the what, how, and why (be sure to click the product names to dig in a little more). If you're an out-of-town friend of CrossFit Hermitage, you can click HERE to get 10% off your online order for these products. ENJOY!
LIFT: Max Strict Pull-Ups OR Max Supine Ring Rows MetCon: 3 Rounds :30 on / :30 off stations Sandbag 1/2 Moon (30/20#) Row for max calories Wall Ball (20/14#) Sit-Ups
LIFT: Clean & Jerk (5-5-5+)
MetCon: Buy-in = Fish Game (don't worry...we'll show you) THEN 6 Rounds for time of 5 T2B & 5 Push-Ups THEN Rest 5 min Cash-out = Row 1000m for time  Ok, gang - here's our latest and greatest exciting announcement...PROGENEX adds CrossFit Hermitage as the newest Nashville Rep!
Visit http://www.crossfithermitage.com/progenex.html to get the discount code, learn more about PROGENEX overall, and understand the difference in their two products. Really great stuff! LIFT: Front Squat (5-5-5) Skill Work: Spend time working on a skill of your choice (handstands, HSPU, Muscle Ups, Kipping, etc) THEN Row 1000m for time.  LIFT: Deadlift (5-3-1+)
MetCon: For time, complete the following list in order 500m Row 20 DL (225/135#) 20 HR Push-Ups 20 Russian Sit-Ups (25/15#) 20 Pull-Ups 20 Air Squats We've had lots of good questions about the strength program lately, and we want to be sure you guys understand the process. If you've only been with us a few months and/or you're new to lifting, stick with the orange numbers on the board for your lifts - do not use the percentages. If you're using the percentages, take a moment to be sure you're using them correctly. Read the page posted next to the board and ask us ANY questions you may have. Essentially, during each max-effort week use your numbers on the "1+" lift to calculate a new one-rep max. Write that down in your journal, and use THAT number the next time we hit that exact lift. You must do this each time so your future percentages are based on the new, higher numbers...don't continue to use an old 1RM from months ago. Constant, steady progress, folks....constant, steady progress.  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  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  We have a little rowing in the WOD tonight, so read this article and start thinking about your technique and how you're going to approach the workout.
LIFT: Overhead Squats (5-5-5+) MetCon: 3 rounds (1 min. on / 1 min. off) Max Calorie Row KB Windmill (44/35#) Suppine Ring Row   If you missed last night's workout, here's a peek at some of the fun we had....(yep, wall climbs)...which is why it looks like someone killed a smurf on the wall behind Shannon.
LIFT: Deadlift (3-3-3+) Skill Work: 5-minute cumulative L-sit Then: Row 500m for time  LIFT: Push Jerk (5-5-5+)
MetCon / Skill Work: Timed max rep sit-ups Cumulative handstand hold Cash out with a 300m row at 60% effort As always, scaling 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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