 Such a great reminder...whether you're on the Paleo challenge, focusing on your individual goals, or just trying to set your priorities and juggle your day....stay true.
Strength: Power Cleans Conditioning: 5 Rounds 10 Box Jumps (24/20") 10 Russian Sit-Ups (25/15#) 10 Ring Dips  Please help us welcome Karris Villalba as our newest CFH family member! She and her husband just moved here after spending a few years in Japan, so be sure to ask about her adventures as you get to know her.
Strength: Push Press Conditioning: 3 Rounds 12 Jumping Lunges 12 Russian Sit-ups (35/25#) 12 Ground-to-OH with plate  Please help us send HAPPY BIRTHDAY wishes to Kent Perrier! We're using this hilarious photo to remind him to behave even though it's his special day.
Strength: Snatch Conditioning: 10 min AMRAP 10 Box Jumps (24/20") 10 Mountain Climbers 10 Russian Sit-Ups (25/15#) *compare to 2-2-12  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#)  You've seen them around the box this week, but here's the official introduction of Kelly and Alex - our CrossFitting friends from CA! Kelly will be with us all month, so be sure to make her feel welcome. How did YOU celebrate Valentine's Day?
Strength: Back Squats Conditioning: 5 Rounds 3 DL (70%) 6 HR Push-Ups 9 Russian Sit-Ups (25/15#)  Theeeee wheels on the bus go round and round, round and round, round and round...the wheels on the bus go round and round, all through the town...
Strength: Back Squats (5-5-5) Conditioning: 3 Rounds 10 Weighted Squats 10 Russian Sit-Ups 10 Weighted Box Step-Ups Men use 35# plate or DB; women use 20# DB. Everyone should complete all movements in all 3 rounds without setting the weight down.
 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  REMINDER: WE ONLY HAVE 10 a.m. CLASS TODAY. The rest of the day is yours to celebrate as you wish. Be careful and have fun!
NO LIFT - we'll treat this like a Saturday class. MetCon: 5 Rounds 20 KB Swings (55/35#) 10 Russian Sit-Ups 20 KB SDHP 10 KB Press  A few calendar items to note, please:
Saturday, June 30 - Partner WOD and Paleo Challenge weigh-outs. Be sure to buddy up before coming to class on Saturday. It doesn't matter who you partner with from a height, weight, strength perspective; it just matters that there are two people to work together. For those of you on the Paleo Challenge, we'll weigh, measure, and take pics after class. Winners will be announced the following Monday. Wednesday, July 4 - 10 a.m. class instead of 6 p.m. You voted and we listened! We hope this change allows you to get in, work out, and get on with your holiday plans. Tuesday, July 10 - our next CrossFit 101 class starts (and will run Tue & Thur at 7 p.m. for two weeks) - spread the word! LIFT: Kettlebell Windmill Ladder MetCon: 4 Rounds 10 Box Jumps (24/20") 10 Russian Sit-Ups (25/15#) 10 Push Press (95/65#)  Whether you're on the Paleo Challenge or not, each and every single one of you have lost body fat and changed your body composition since starting with us at CrossFit Hermitage. We are SO PROUD of you all, and we hope you feel much better now that you're not carrying all that nasty fat around. For those of you on the Paleo Challenge, KEEP UP THE GOOD WORK! You're losing more and more of this yucky stuff every day...and we're in the home stretch. Stick with it and get ready for the final weigh in coming soon.
LIFT: (Front Squat + Press + Thruster) 5-5-5 MetCon: 21-15-9 Russian Sit-Ups (25/15#) Back Extensions Front Squat (135/95#)  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. |
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.
Archives
January 2018
Categories
All
|
RSS Feed