CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, October 16

10/16/2012

Re-post: 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. Mark your calendars and invite your family & friends (non-crossfitters are welcome) to join you!

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:
Hang Power Snatch (3-3-3+)

Conditioning:
10-9-8-7-6-5-4-3-2-1 Heavy KB Swings
Sprint 40 yards after each set of KB swings

Tuesday, October 9

10/10/2012

Strength:
Hang Power Clean (5-5-5+)

Conditioning:
10 Rounds
Tire Jumps
Sprint 25 yards
*after you complete the Met-Con, spend some time working on a skill.

Lots of good things happening in October; mark your calendars and plan appropriately!
October 9-13: Paleo Challenge weigh-outs (see details below).
October 13: Team WOD (2 or 3 people - you choose).
October 15: Paleo Challenge winner will be announced!
October 20-21: Scary Strong Games. If you're not competing, head out and cheer on your fellow CrossFit Hermitage athletes.
October 27: Barbells for Boobs fundraiser (more info coming tomorrow on this one).
October 31: Costume WOD. Be creative and dress it up...scary, silly, strange, spooky - we don't care. Just be silly and have fun with it (but you should probably be able to move and breathe well to get through your workout)!

Congrats to our Paleo Challenge peeps who get to wrap up their 30-day challenge this week! The dates/times listed below are the only times we can conduct your weigh-out. You MUST have at LEAST 30 full days of Paleo eating before you can weigh out. Please bring your food log with you.
*Tonight or Thursday after the 7 p.m. class (not the 6 p.m. class)
*Wednesday or Friday after the 6 p.m. class
*Saturday after 9 a.m. class
All weigh-outs must be complete no later than Saturday. We will announce winners on Monday, October 15.

Wednesday, September 19

9/20/2012

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!

Thursday, August 23

8/23/2012

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

Thursday, July 26

7/27/2012

Don't forget - Saturday is a partner WOD. Buddy up and get ready for some fun...um, lots of it! Also, you have three days next week to hit different 1 RMs - start thinking about your hydration, sleep, and nutrition now. Dial it in so you're nice and ready to give 100%.

LIFT: Deadlift (3-3-3+)

MetCon:
8 Rounds
Sprint 20 yards
10 Wall Ball Sit-Ups
10 Deadlifts (weight options on whiteboard)

Wednesday, January 18

1/18/2012

CONGRATULATIONS to Sandy Bell for graduating from CrossFit 101! She's ready to tackle more and move into the group class now.

LIFT: Hang Power Snatch (5-3-1+)

MetCon: 4 Rounds
Sprint 100m
10 Burpees
Sprint 100m
10 Pull-Ups