Don't forget - this Saturday is an outdoor Partner WOD (rain or shine). Pair up and get ready to have fun and move heavy stuff!
Strength:
Deadlift
Conditioning:
3 Rounds
Run 400m
20 Power Snatch (75/55#)
WE'RE ADDING MORE CLASSES TO THE SCHEDULE! To help keep our classes at the optimal size, we are adding a 5 p.m. class on Monday and Tuesday each week starting June 3. Don't forget - this Saturday is an outdoor Partner WOD (rain or shine). Pair up and get ready to have fun and move heavy stuff! Strength: Deadlift Conditioning: 3 Rounds Run 400m 20 Power Snatch (75/55#) Today is the last day to hit those April goals - be sure to check in and let us know how you did...and start thinking about your goals for next month. Strength: Deadlift Conditioning: 4 Rounds Run 200m 10 Box Jumps (24/20") 15 Russian Sit-Ups (25/15#) Please mark your calendars - we have two fun things to note for this Saturday, April 20. First, we'll have a partner workout to help Kelly and Alex "pack and move" back to California. Pair up with anyone you'd like to work with; it's not imperative that you both be on the exact same level...male/female teams are completely fine, too. Next, we're planning to get together early that evening for a little good-bye shindig at "Club O'Charley's" in Hermitage (time TBD...maybe 5 p.m. or so). Strength: Cleans Conditioning: 4 Rounds Run 1 lap with plate (45/25#) 10 Ground-to-Overhead with plate 5 T2B Help us send HAPPY BIRTHDAY wishes to Jennifer Perrier today! Now that the CrossFit Open has wrapped up, we're going to take a step back and de-load your weight percentages this week. We want each of you to really, really, really listen to the cues and focus on form and technique as you work through this week's lifts. It will pay dividends as we start our next strength cycle. Strength: Snatch Conditioning: complete the following list for time Run 200m Then 3 rounds of: 30 Squats 20 Sit-ups 10 Burpees Finish with another 200m run Happy Saturday! 10-8-6-4-2-4-6-8-10 Push Press (115/75#) SDHP (115/75#) Sit-Ups Run 100m after each round
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 The votes are in and the early birds win...our Saturday morning classes will remain in the 9 a.m. time slot. Don't forget: we start our 6 a.m. classes on Mondays, Wednesdays, and Fridays next week, too! Be sure to sign up on the lobby whiteboard for the time slot you plan to attend. Our next 101 program begins Wednesday, 11/7. If you know someone who would be a great addition to the CFH family, be sure to have them contact us to register before 5 p.m. Monday. Strength: Sots Press (5-5-5) Conditioning: EMOM for 11 minutes Run 150m Don't forget - the Scary Strong Games competition is this weekend. After Saturday's class, head over to CrossFit Music City to cheer for your fellow CrossFit Hermitage athletes (Sunday too)! Whether you're competing or not, be sure to show up for class Friday night. After a short-and-sweet Met-Con, we're going to spend some time working on mobility. Strength: Hang Power Clean + Hang Squat Clean (3-3-3+) Conditioning: 5 Rounds Run 200m 7 Hang Squat Snatch (95/65#) Rest :60 To support breast cancer awareness and raise funds for those in need, CrossFit Hermitage will hold its inaugural Barbells for Boobs fundraiser event on Saturday, October 27 with "Helen Meets Grace" - two CrossFit benchmark workouts back to back. Barbells for Boobs is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. This is not only a necessity, but really does save lives. SAVE A PAIR. SAVE A LIFE. Click HERE to show your support with an online donation. Click HERE to create your own page as part of the CrossFit Hermitage fundraising team, share that link with friends and family, and earn a "Support Team Shirt" provided by Reebok when you reach $80. Strength: Back Squat (5-5-5+) Conditioning: 4 Rounds Run 400m 20 Pull-Ups Rest 1:1 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 GOOD LUCK to those of you running the Warrior Dash today - we expect to see lots of fun photos and hear all the stories on Monday! The rest of us will have our own little party at the box...complete with barbells, weights, orange cones, and even some medicine balls! 5 Rounds Run 200m 10 Power Cleans (115/75#) 10 Push Press (115/75#) 10 Wall Ball Sit-Ups MEAT CANDY! 'nuff said. Recipe from Everyday Paleo... Dates (it's best with large dates, not the small ones from a bag) Italian sausage Uncured, uncooked bacon strips Cut a slit in the date lengthwise and remove the seed. Form a small sausage ball and wrap the date around it. Tightly wrap the bacon around the date. Place your new meat candy creation in a glass baking dish. Bake 40 min at 375. Strength: Overhead Squat (3-3-3+) Conditioning: 5 Wall Ball (20/14#) 400m Run 10 Wall Ball 200m Run 15 Wall Ball 100m Run 30 Wall Ball 50m Run Strength: Deadlift (3-3-3+) & Seated DB Presses (5-5-5) Conditioning: 8 Rounds 6 one-arm DB Snatches (4) 6' Broad Jumps Sprint 10m If you're ready to try your hand at a local CrossFit competition, the "Scary Strong Games" event is shaping up to be a good one. It will be a two-day individual competition with Rx'd and Scaled divisions for both men and women. Prizes will be awarded for Top 3 in all divisions as well as costume contests for spectators and athletes. If you don't plan to compete, you should at least go check it out and cheer on your fellow CrossFitters. There's NOTHING like the thrill of a live CrossFit competition! The world changed forever on September 11, 2001. We send love and light to those we lost in the tragedy, those who continue to risk their lives everyday to save others, and all the brave men and women (past and present) in our military who keep us safe. Strength: Back Squats 8 @ 75% 5 @ 85% 3 @ 90% 3 @ 95% 3 @ 95% *Rest :60 between each set Conditioning: 4 Rounds Run 200m 20 Pull-Ups 20 Front Squats (95/65#) Rest :60 We are OPEN TOMORROW, so come in for the 9 a.m. class before starting your Labor Day weekend celebration. We are CLOSED MONDAY, but will re-open Tuesday with 6 p.m. and 7 p.m. classes. Also, be sure to check your email for details about our next Paleo Challenge! LIFT: Thrusters (5-3-1+) MetCon: 10-9-8-7-6-5-4-3-2-1 Russian Sit-Ups (25# plate) Weighted Lunges (25# plate) Run 100m after each set *If weather dictates, we'll substitute singles for running Here's a great piece from Fletcher Fitness on Six Easy Ways To NOT Get Results. 1. Compare yourself to everyone else. The more you judge your success or worth against everyone else, the less results you will recognize. 2. Follow your own program. Go ahead and train yourself, workout on your own, and think that you don’t need any coaching. Thinking you know it all is an incredible way to be stuck. 3. Complain about the weather, the workout, your soreness or tiredness and every other little thing you can think of. Especially all the things you can’t control, these should really be verbalized a lot. 4. Run away from challenges. Someone new wants to workout with you? Say no. A coach wants you to try something you have never done…definitely don’t do that. Avoiding all things that make you uncomfortable puts you on the fast track to Nowheresville. 5. Focus on all the things that you can’t do (or the things you think you should be able to do). Always talk about what you think you should be capable of, but you aren’t. Always worry about all those things that you can’t quite do yet, instead of any small victories you have had recently. 6. Drudge through the process. Go to practice or training and just drag yourself through it. Don’t enjoy the ride and only think about the destination that you think is so important but you forget why you even want it. Great way to never be happy or see positive change. Let me be the first to remind you, you NEVER want to be "that guy" who does the things listed above. Doing those six things above are EASY. Anyone can do them, and most people do. Run as far as you can from thinking and acting like ‘most people’ if you want to see the results that set you apart. Speaking of results...let's get to work! LIFT: Find your Back Squat 3RM MetCon: "Helen" 3 Rounds Run 400m 21 KB Swings (55/35#) 12 Pull-Ups Are you sleeping well? I'm not asking if you're going to bed on time; I'm asking about the quality and duration of your sleep. This is the time your body needs to 'rehab and recover' from the day...where your body reduces its cortisol levels, repairs muscle, and decreases systemic inflammation. Very important stuff! Follow these simple rules to get the most from your nighttime ZZZs. 1 - Stop eating at least two hours before bed. 2 - Be "boring" (don't do things that stress you). 3 - Sleep in a completely dark room. 4 - Keep the room temperature slightly cool. 5 - Take a warm (not hot) bath/shower about 30 minutes before bed. Our friends at YourLocalSecurity.com emailed us this infographic about sleep deprivation. Take a peek and start to understand what not getting enough quality sleep can do to your body. Don't let all your hard work in the gym go to waste - smart recovery is equally as important as your workouts. LIFT: Overhead Squats (3-3-3+) MetCon: 8 Rounds 5 Back Squats (weight options on board) Sprint 30 yards HAPPY BIRTHDAY JASON PEPIN! We've got a great WOD planned for such a milestone of a day...see if you can put 2 and 2 together on this one. What age will Mr. Pepin be tomorrow? Run 200m 40 KB Swings (44/35#) Run 200m 40 Burpees Run 200m 40 Pull-Ups Run 200m 40 Box Jumps Run 200m One easy way to get healthy fats into your diet is to cook with olive oil...but be sure you know the difference between regular olive oil and extra virgin olive oil (EVOO). EVOO is created in the first press of the olives to retrieve the oil; it is therefore unrefined and virtually unprocessed. To create regular olive oil, that oil is then processed, which removes most of the nutrients. Along with antioxidants, one of the most valuable nutrients is oleocanthal (yep, good scrabble word), an anti-inflammatory similar to ibuprofen. Sooo...reach for the EVOO for all those yummy Paleo meals you guys are dishing up! LIFT: Press (5-5-5) MetCon: 12 min AMRAP Sprint 50m (not run...not jog...sprint) 10 T2B 15 PP (95/65#) |
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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