* CFH *

Thursday, September 26

9/26/2013

 
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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#)

Friday, July 19

7/19/2013

 
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Happy Friday, everyone!

Strength: OH Squats

Conditioning:
Not for time, 5x5 Box Jumps (focus on height)
For time, Row 500m

Monday, May 27

5/27/2013

 
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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.

Wednesday, May 8

5/8/2013

 
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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

Friday, March 8

3/8/2013

 
Kudos to Joe Saggio for achieving a ring muscle-up earlier this week! How are your goals coming along? Be sure to set your March goal TODAY and work, work, work to hit that target this month.

Strength:
Back Squats

Conditioning:
Options are clearly given on the whiteboard.
You'll either make up yesterday's WOD, do a little rowing, or knock out those Burpees and snatches.

Wednesday, February 27

2/27/2013

 
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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

Wednesday, February 13

2/13/2013

 
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

Friday, January 4

1/4/2013

 
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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


Thursday, November 15

11/15/2012

 
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We send a HUGE THANKS to each of you!  You are such a generous, caring group and once again have gone above and beyond. All the goodies you guys brought in are now packaged up and ready to ship tomorrow.  My brother and his platoon will LOVE getting these packages...THANK YOU, THANK YOU, THANK YOU!

Strength:
Cleans (3-3-3+)

Conditioning:
Buy-in with a 1K row
THEN
4 Rounds
10 Russian Sit-Ups (25/15#)
10 DB Cleans

Monday, October 29

10/29/2012

 
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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

Saturday, September 1

9/2/2012

 
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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

Thursday, June 21

6/21/2012

 
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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

Tuesday, June 19

6/19/2012

 
Please take 2 minutes to watch this video before class tonight. 
At :28, notice how he completely opens his hips to get full power and make the bar 'float' so he can get under it? 
At :31, notice how he 'sticks the landing' to have a solid base for the weight?
At :46, notice how he adjusts his grip and foot position to get ready for the Jerk?  (you can skip the slow-mo breathing part...it takes a while) 
At 1:38, notice the dip is vertical? 
At 1:45, notice how he locks out his arms to 'punch the ceiling'? 

Any of these cues ring a bell?  See you tonight - get ready!
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

Friday, June 15

6/16/2012

 
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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.

Wednesday, June 6

6/6/2012

 
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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.

Saturday, April 14

4/14/2012

 
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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

Thursday, April 5

4/5/2012

 
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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

Tuesday, February 28

2/28/2012

 
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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

Thursday, February 9

2/9/2012

 
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

Wednesday, February 1

2/2/2012

 
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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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