 Strength: Back Squats
Conditioning: 10-9-8-7-6-5-4-3-2-1 HR Push-Ups & Squats Then immediately start 1-2-3-4-5-6-7-8-9-10 Sit-Ups & Jumping Lunges *compare to 3-12-13  This is the LAST WEEK for our Lurong Paleo Challenge. Be sure to give these hard-working guys and gals a high five and cheer them on as they power through the last few challenge WODs.They've worked so hard during this challenge, and they're already seeing great results.
Strength: Snatch Conditioning (*compare to 4-8-13): Run 1 lap THEN 3 rounds of 30 squats, 20 sit-ups, and 10 Burpees THEN Run 1 lap
 We have even MORE congratulations to dole out...Joe Saggio is adding to the family! Joe, Lacey, and little miss Aurelia are more than excited to welcome baby #2 to the family soon!
Strength: Snatch Conditioning: 3 Rounds 10 Pull-Ups 15 Burpees 20 Sit-ups After you finish 3 rounds, rest :60, then complete 100 squats for time  The full three-day weekend of CrossFit Regional workouts have been announced! You can still go online and purchase tickets to the Central East Regionals in Columbus, Ohio June 7-9 and catch these amazing performances in person. Road trip, anyone?
Strength: Press Conditioning: 5 Rounds 50 Squats Rest 1:1  HAPPY FRIDAY EVERYONE! Some of you were in class when she announced, but we now have the go-ahead to share the news publicly: Cathy Del Rio is pregnant and is now "WOD'N FOR 2"...what a cute and creative way to announce the big news to her CrossFit family. Congratulations again, momma!
Today we're going to work through the lifts and prime your body for tomorrow's CrossFit Total (back squat, press, deadlift). Then, of course, we'll have a quick Met-Con: 7 Rounds 7 Squats 7 Burpees  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
 We've posted this before, but it's worth sharing again. Start your weekend off right by reading through this list and getting in the zone - that necessary frame of mind to tackle your day, your week, your workout, and more. Look for the challenges and find ways to overcome...that's what makes you better!
Speaking of challenges...let's start with this. 5 Strict Pull-Ups 10 Pistols (each leg) 20 T2B 30 one-arm KB Snatches (55/35#) 40 Push-Ups 50 Walking Lunges 100 Squats  Please help us welcome Mark Griggs to the box. He's already a CrossFitter, so he completed his "test out" earlier this week and is now our newest member. Be sure to say hello and give him a big CrossFit Hermitage welcome!
Those of you competing in the Scary Strong Games later this month, try to make it to class tonight. We're going to pull you guys aside and run you through something different. Those of you on the Paleo Challenge - hang in there! You're almost at the end of your strict 30-day window, so catch that second wind and stick with it. Let us know what questions you have, and how we can help get you to the end successfully. Strength: Hang Power Clean + Hang Squat Clean (5-5-5) Conditioning: 10 min AMRAP 12 Push-Ups 12 Squats 12 T2B  Please take five minutes to watch this video interview with the author of Wheat Belly (great book). You all know we advocate the Paleo diet...and many of you are preparing to start the Paleo challenge on Monday...but this video helps explain things a bit more clearly. Happy viewing!
Let's invite "Barbara" to the box today: 5 Rounds (complete each round for time; rest 3:00 between rounds) 20 Pull-ups 30 Push-Ups 40 Sit-Ups 50 Squats *compare to 1/28/12  Uh oh...it's time for another BIRTHDAY WOD as one of your coaches celebrates the big 4-0 today! He plans to join in the 7 p.m. class and do the workout with you guys. Enjoy!
LIFT: Back Squat (5-5-5) MetCon: 3 Rounds 20 Push Press (95/65#) 20 Burpees 20 Squats  LIFT: Power Snatch (3-3-3+)
MetCon: :60 stations, in order - 20 minutes total 1 - Push-ups 2 - Squats 3 - Mountain Climbers 4 - Rest With sadness, we say goodbye to Brandon Williams - one of our very first athletes at CrossFit Hermitage - as he packs up and heads to California today. Brandon - we will miss you and your crazy climbing/jumping antics, but all of us wish you a ton of success with your next journey in life. Safe travels to the Golden State, and come back to visit soon. BIG HUGS!
LIFT: Find your 1RM Deadlift MetCon: Tabata Squats Rest 1 minute Tabata Push-Ups Rest 1 minute Tabata Sit-Ups  Uh oh...it's another Birthday WOD! Yep, one of your coaches celebrates the 8th anniversary of her 29th birthday tomorrow (because Brandi never actually turned 30) so it's time to crank it up! Don't worry...today's WOD really isn't that bad.
4 Rounds 3 Power Cleans (95/65#) 6 Toes-to-Bar 9 Jumping Lunges 12 MB Squats  SO PROUD of Jennifer for popping up to a beautiful handstand and keeping a solid hold on her very first attempt. Gymnastics training as a kid really paid off, huh?
LIFT: Sumo Deadlift High Pull MetCon: 6 rounds 30-sec HS Hold Rest 30 seconds 30-sec Squat Hold Rest 30 seconds |
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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