No lift tonight - this will be structured like a typical Saturday class.
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 12/17/11 and 2/18/12*
What a great turnout Saturday night! We are so proud to be part of such a fantastic community of people at CrossFit Hermitage, and we enjoyed spending time with you guys outside the box giving Brandon one heck of a send-off; congratulating Amanda for her recent certification; and saying an early HAPPY BIRTHDAY to Heidi. Yep, that's right - it's time for another birthday WOD in honor of our very own Heidi Jenks! No lift tonight - this will be structured like a typical Saturday class. 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 12/17/11 and 2/18/12* Don't forget to join us TONIGHT around 9 p.m. at Cantina Laredo in the Gulch to hang with the Williams! We'll chat it up and share the love with Brandon before he leaves for California and celebrate Amanda for her recent CrossFit L1 certification. Good times ahead! But first... 3 Rounds 15 Wall Ball (20/14#) 15 Box Jumps (24/20") 15 Push Press (95/65#) 15 Sumo Deadlift High Pull (95/65#) Rest 2:00 Run 3 laps for time Join us this Saturday night for a little goodbye shindig for Brandon Williams. He has accepted a job offer in California and will head out to the Golden State mid August. Swing by Cantina Laredo around 9 p.m., grab a few cocktails (Paleo margarita, anyone?), and mingle for a bit. Hope to see you all there! LIFT: Front Squats (5-3-1+) MetCon: a little running It's time for another Partner WOD! Buddy up, cowboy up, man up, whatever...let's do some work! Run 200m with sandbag 40 Sit-Ups & 40 Burpess to the sandbag Run 200m with sandbag 40 V-Ups & 40 Front Squat with sandbag Run 200m with sandbag 40 Hollow Rock & 40 Push Press with sandbag Run 200m with sandbag 40 T2B & 40 Squat Clean with sandbag (weight options on the whiteboard) *One partner must hold the sandbag at all times (e.g., if you are doing sit-ups your partner holds the sandbag; if you are doing front squats you're using the sandbag). *Both partners must run all distances; you can decide who carries the sandbag, or you can both carry it together. *Allocate the number of necessary reps between you in any way you'd like. It's time to order more t-shirts, and we'd love your help with design ideas. What do you want to see next? Colors? Style? Image? Material? Phrases? We have lots of creative peeps in the box, so please take a minute to shoot us an email or hop over to our Facebook page and send us your ideas...we want you to be proud to represent! LIFT: Overhead Squat (5-5-5+) MetCon: (weights are on the whiteboard) Run 200m, then 21 Overhead Squats Run 200m, then 15 Overhead Squats Run 200m, then 9 Overhead Squats Run 200m Proper Deadlift Form - PRACTICE THIS! REMINDER: we will ONLY have a 10 a.m. class tomorrow. The rest of the day is yours to celebrate as you please. Speaking of celebrating...HAPPY BIRTHDAY CATHY DEL RIO! Paleo Challenge winner AND Birthday Girl in just a few days? Now that's good mojo! LIFT: Deadlift (5-3-1+) MetCon: 7 Rounds 50m Walking Lunges 7 Jumping Squats 50m Sprint Don't forget...Partner WOD tomorrow and Paleo Challenge weigh-out after class. You guys have done a great job with your food logs, sharing recipes with each other, and staying on track (um...mostly). We can't wait to document the changes for you tomorrow! LIFT: Snatch (3-3-3+) MetCon: 20 KB Swings Run 100yd with KB 15 KB Swings Run 100yd with KB 10 KB Swings Run 100yd with KB 5 KB Swings Run 100yd with KB What's that you say? You say it's your birthday? Well, alright! HAPPY BIRTHDAY to Mr. Shannon Glover! Yes, yes, of course you can have a Birthday WOD. LIFT: Bulgarian Split Squat (5-5-5) MetCon: 3 Rounds 20 yard OH Run (35/25#) 10 OH Lunges (35/25#) 5 Vertical Jumps (1 block above reach) 10 OH Lunges (35/25#) 20 yard OH Run (35/25#) 10 Sit-Ups LIFT: Push Press (5-3-1+) MetCon: 5 Rounds 100m Run 7 Push Press (115/75#) 7 Front Squat (115/75#) KUDOS to everyone for a great job last night! You guys showed tons of effort and we saw some of you break through a few mental barriers to keep going.....well done! Here are a few resources for your Paleo Pleasure. If you're on the Challenge, you must remember to AVOID SUGAR! You may see/read something on these sites that is "Paleo-friendly" because it uses honey, which is completely natural...but it's still sugar and should be avoided while on the Challenge. Paleo Diet Robb Wolf Paleo Brands Mark's Daily Apple Everyday Paleo Here's a great blog post that talks about the importance of NOT CHEATING at least for your first 30 days. Take a peek and see if it resonates with you... Tonight is the last night to weigh-in after class and commit to the 30-day Paleo Challenge. It starts with your first meal of the day tomorrow, June 1! Take a peek at this great flow chart from PaleoHack.com; it's a light-hearted way to figure out if you're eating Paleo or not. What's that you say? You'd like to make it your phone's background image so it's always handy? Yes, we think that's a great idea! Good luck, everyone - more to come tomorrow. LIFT: Press (3-3-3+) MetCon: 3 Rounds 15 Squat Cleans (95/65#) 15 Pull-Ups 200m Run We hope you all enjoyed a nice, long weekend and you're ready to jump back in with both feet. As Jennifer says, "Yay burpees!"...here we go... LIFT: Push Jerk (3-3-3+) MetCon: Complete the following list, each item OMEM Run 10 yards & back + 1 burpee Run 20 yards & back + 2 burpees Run 40 yards & back + 4 burpees Run 80 yards & back + 8 burpees Run 40 yards & back + 4 burpees Run 20 yards & back + 2 burpees Run 10 yards & back + 1 burpee Happy Humpday, everyone. Let's put one front in front of the other tonight and get those endorphins flowing! Schedule reminder: we will be closed this Saturday and Monday in observance of Memorial Day. Back to regular class on Tuesday night. Also, Holly will be here this Thursday and next Thursday to help you with those junky joint issues - be sure to put your name on the list. LIFT: Thruster (5-5-5+) MetCon: 3 Rounds 400m Run 20 Push-Ups 15 Front Squats (135/95#) Today is the day! We're ready to have some fun with our TEAM WORKOUTS for the Steve's Club "Beat the Streets" fundraiser. Swing by to cheer on your favorite team, or you can bring 2 friends (at least 1 female) and join in the festivities. You do NOT have to be a CrossFitter to join the workout, but you DO have to show up before 10 a.m. We can take CASH OR CHECKS ONLY as your donations/workout entry fee ($25 suggested donation, but any amount is appreciated). If you need to pay by credit card, visit this page and enter your donation before you show up. We'll have tax receipts available at the event. For time, each team will: Run 400m 150 Box Jumps (24/20") 75 Push Press (45/25# dumbbells, or 95/55# barbells) 75 Air Squats 150 Steps Walking Lunges (same PP weights) Run 400m NOTE: While 1 team member is working, the other 2 must take turns holding a 25# plate overhead. Don't worry - there are scaled options available, too. Happy Saturday, everyone! We hope you were able to catch some of the Central East Regionals live stream yesterday. If not, you still have time! Watch the excitement on the live Jumbotron Stream until 6 p.m. tonight and most of the day tomorrow. Don't forget - we have our own competition next Saturday with the "Beat the Streets" fundraiser. Get your team of 3 together, make a donation, raise some money, and come in ready to compete! For Time: Run 800m 50 DB Thrusters (30/20#) 20 Pull-Ups Holly will be back again tomorrow night, so be sure to put your name on the list if you want her to spend some time loosening up those joints. May 19 - No regular class. Instead, we're hosting a "Beat the Streets" fundraiser WOD. You must be on a team of 3 (at least 1 female) and make a donation to come in and workout that day. Start gathering your peeps and making plans now! LIFT: Deadlift (5-3-1+) MetCon: 12 min AMRAP 10 Box Jumps (24/20") 1 Front Squat (60% of 1RM) 50 yd Sprint Today is moving day! This is your last workout in Suite 204, so if you're a Sentimental Sally be sure to cherish these moments as we shed our last drops of sweat on the green floor...or just kick back, relax, and soak it all in like Brandon's doing here. We'll be in the new space and ready to rock 'n roll Monday night! For Time: 15 Handstand Push Ups 20 V-Ups 400m Run 50 Push Press (75/45#) 100 Double-Unders Mental toughness is a huge factor in your success. Preparing mentally is just as important as preparing physically; your attitude determines everything. Take a peek at this photo - what's Jason doing? That's right! He's visualizing the move before he gets back on the bar. As we prepare to hit our 1RMs this Saturday, know that visualization is key. As you load the bar, don't think about the weight...think about your technique, visualize your success all the way through the movement, and live the victory mentally before you touch the bar. LIFT: Sots Press 5-5-5 MetCon: 3 Rounds 10 Deadlift (225/155#) 200m Run 25 Sit-Ups Please make arrangements to stay after class tomorrow night. We have a surprise for everyone...and no, we're not telling. Tonight starts another strength cycle, so we're heading into a de-load week. Keep the weights light and take time to work on technique. LIFT: Back Squat (5-5-5) MetCon: 10 min AMRAP 10 Push Press (115/65#) 10 KB Swings (55/35#) 100m Run The Olympic sport of weightlifting consists of two events, the Snatch and the Clean & Jerk. In the Snatch, the bar and plates are hoisted overhead to arms length in one continuous motion...where beauty, grace and elegance merge with brute force, speed and skill. Let's work on all those factors tonight! CALENDAR NOTE: we're going for a few max-effort lifts this month, so be sure you make class on April 11, April 13, and April 21 to get your true numbers. LIFT: Snatch (5-3-1+) MetCon: 8 min AMRAP 5 HSPU 100m Run 5 Ring Dips 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 |
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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