 You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!
For time: (115/75#) 30 OH Squats 30 SDHP 30 Front Squats 30 Press 30 Lateral Hops 30 Floor Press 30 Front Rack Lunges  For those of you not in class last night, here's the big surprise...we now have LOCKERS for you! Of course, with your new toys come new rules like 'no smelly stuff'...'no food'...'don't leave your shaker bottles in there'...'these are everyone's to share, so no, you may not customize them'...etc. The cubes are still available for your shoes, journals, etc, but if you'd like to bring a lock and secure your valuables while you're in class, go for it (leave it UNLOCKED when you're not here, though).
Don't forget - after class today, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats. WOD details: 10-8-6-4-2-4-6-8-10 Push Press (115/75#) SDHP (115/75#) T2B Run 100m after each set *similar to 12-1-12 and 6-8-12  Have you recovered from Saturday's celebration of Barbara's birthday yet? Well....we have another one to celebrate - HAPPY BIRTHDAY BEV!
How are those January goals coming along? You only have a few days left to knock them out if you haven't already. Along those lines, if you're interested in the 90-day Paleo Challenge be sure to put your name on the white board and sign up for a weigh-in time. The challenge starts next Monday, 2/4. Strength: Press Conditioning: 3 Rounds 5 SDHP (95/65#) 7 KB Snatch (55/35#) 9 V-Ups  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  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  Cool stuff: the very first picture of our very first official member - Amanda Williams - in her very first CrossFit Hermitage workout.
Not cool: she's leaving us and moving all the way to CA this weekend. Please mark your calendars and join us at Opry Mills Dave & Busters around 8 p.m. this Saturday, November 17 to help us say goodbye. We hate to see her go, but expect to have one heck of a fun time sending her off! Strength: Press Cluster (3-3-3+) Conditioning: 10 min AMRAP (115/75#) 5 Thrusters 7 Hang Power Cleans 10 SDHP  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  NEW TIME FOR SATURDAY CLASSES STARTS TODAY! See you all at 9 a.m.
To beat the heat, we're moving Saturday classes to 9 a.m. (no more 10 a.m. classes) through July and August. We will revisit the class schedule as September nears. Spread the word and be sure your CFH workout buddies don't miss out. 21-15-12-9 Push Press (115/85#) SDHP (115/85#) Sit-Ups Pull-Ups  Ok, we've kept you waiting long enough - it's time to share our exciting news! We are happy to announce that we are adding a new class time to the schedule. Some of the 6 p.m. classes are getting pretty full, so we're going to offer 7 p.m. classes on Monday, Tuesday, and Thursday each week starting Monday, June 18.
Don't worry, we're not going to ask you to commit to a specific class or sign-up online. We're simply making this change to spread things out and alleviate some of the pressure in the 6 p.m. class. Enjoy! Oh yeah...we have more exciting news to share...maybe one day next week? 10-8-6-4-2-4-6-8-10 Push Press (95/65#) Sumo Deadlift High Pull (95/65#) Sit-Ups  Ever wonder how fresh your 'fresh vegetables' are? According to the Institute of Food Research, Carrots lose 10% of their nutrients 9-10 days 'farm to table'; broccoli and cauliflower lose 15% of their nutrients 6-16 days 'farm to table'. Your best bet? Buy local, hit the Farmer's Market each weekend for in-season veggies, and cook those frozen veggies by steam or microwave (boiling can cause loss of water-soluble vitamins such as Vitamin B and C).
LIFT: Sumo Deadlift High Pull (5-5-5+) MetCon: 3 Rounds 12 Wall Ball (20/14#) 12 MB Push-Ups (inverted for blue)  It's heeeeeeerrrreeee! We're picking up the Bison meat today and will have it at the gym tonight for those of you who expressed interest. Bring a cooler with you and we'll settle up after class. We also have a few Paleo-friendly bison recipes to share...YUM!
LIFT: Deadlift (5-5-5+) MetCon: 3 Rounds 10 SDHP (95/65#) 5 Six-foot Broad Jumps 20 Walking Lunges  Congratulations to Heidi Jenks for graduating from our CrossFit 101 class! She'll move into the group class later this week, so be sure to introduce yourself and give her a warm welcome. FYI - her hubby is hot on the trail and plans to graduate later this week as well. Stay tuned...
LIFT: Sumo Deadlift High Pull (3-3-3+) MetCon: 21 Push Press 9 SDHP 100 Singles 15 Push Press 15 SDHP 100 Singles 9 Push Press 21 SDHP 100 Singles  What's that? We have another birthday to celebrate? OK - let's do it! Happy Birthday Mr. Jonathan Pledger! Here's your WOD:
20 Thrusters 20 SDHP 20 Push Press 20 Overhead Squats 20 Front Squats ...AND at the top of each minute, give us 3 burpees There's a 15-minute cap on this workout.  You all did a great job pushing each other last week, and it was wonderful to see everyone give MAX EFFORT! This is a de-load week, so take the opportunity to really focus on technique. It will pay off when we hit our next max effort week.
LIFT: Sumo Deadlift High Pull (5-5-5) MetCon: 5 Rounds 10 SDHP (95/65) 10 Box Jumps (20") As always, scaled options are on the board.   Now this man has some spring in his step! Ready...set...GO!
LIFT: Power Clean 5-5-5 MetCon: 3 rounds 1 min AMRAP WB (14/12) Rest 1 min. 1 min AMRAP SDHP (75/45) Rest 1 min. 1 min AMRAP Box Jumps (24/20") Rest 1 min. |
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