CrossFit Training for Hermitage, Donelson, and Nashville, TN

Wednesday, April 9

4/9/2014

It's time to place our next order of Progenex products. We have Recovery in stock now, but let us know if you want to order a specific flavor, Muscle, Cocoon, Omega+, or the pre-workout Force. If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community.

Today's workout:
5 Rounds (rest 2:00 between rounds)
3:00 AMRAP
3 Power Cleans (135/95#)
6 HR Push-Ups
9 Squats

Thursday, March 13

3/13/2014

Kudos to Shawn Lott for conquering the monkey bars and checking that goal off the list! What skill are YOU working on this month?!?

Strength:
Back Squats

Conditioning:
8:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Saturday, November 23

11/23/2013

HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.

Today's WOD - complete the following list for time:
5 Strict Pull-Ups
10 Pistols per leg
20 T2B
30 KB Snatch (55/35#)
40 Push-Ups
50 Lunges
100 Squats

*compare to 1-5-13

As always, scaling options and details are on the whiteboard.

Wednesday, October 23

10/23/2013

One-rep max weeks are always tough. Be sure to rest, properly recover, and eat to FUEL your performance. Here's a little inspiration to get you through mid-week and finish strong!

Video quote: "My heart and my mind will carry my body when my limbs are weak."

Strength: 1RM Press
Conditioning: 100 Squats for time

Thursday, August 29

8/29/2013

Follow us on Twitter: @CFHermitage
We're adding mid-morning classes to the schedule soon, and we'll have two options for the September 101 class. Check out the Start Here page and help us spread the word.
"Hotshots 19" workout this Saturday at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com/
We have only ONE CLASS on Monday, September 2 at 10 a.m. with the Labor Day cookout immediately following.

Strength:
Turkish Get-Ups

Conditioning:
6:00 ladder of Squats, Sit-Ups, and Push-ups
(1 of each, then 2 of each, then 3 of each, etc for 6:00)

Wednesday, August 21

8/21/2013

It's time for another PARTNER WOD THIS SATURDAY!
(pairing up by squat numbers would be a good idea)

Strength: Push Press

Conditioning:
8 min AMRAP
5 HSPU
10 Pull-ups
15 Squats

Saturday, August 3

8/3/2013

Words can't describe how PROUD we are of you guys! We saw tons and tons of old records broken and new PRs set every single day this week - you guys ROCK!

Let's take a break from the barbell and tackle the CrossFit benchmark WOD "Angie" today...

For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Tuesday, July 23

7/23/2013

Huge kudos are in order for two of our CFH athletes: Manda Patrick just ran the Ragnar Northwest Passage Race in Seattle (and happened to PR her 5K time on her first leg of the run).
Rainy Atherton tackled the Chicago 1/2 Marathon this past weekend and PR'd her time by more than 8 minutes! Congrats to you both, ladies - well done!

Strength: OH Squats

Conditioning:
3:00 cumulative HS Hold
THEN
100 squats for time
THEN
:60 ME push-ups

Monday, June 24

6/24/2013

Please help us send HAPPY BIRTHDAY wishes to Coach Brandi today! Rumor has it Tom is going to coach the 6 a.m. class so she can sleep in today...but she's coaching the other classes and plans to jump into the Met-Con with you guys and gals in the 7 p.m. class.

Strength:
Jerk

Conditioning:
4 Rounds
3 Power Cleans (95/65#)
6 Toes-to-Bar
9 Jumping Lunges
12 Squats

*compare to 6-23-12

Friday, May 31

5/31/2013

It's the end of the month - did you reach your goal? Tell us about it & take a moment to brag on yourself today.

Speaking of celebrating, please help us send HAPPY BIRTHDAY wishes to Rachel Mitchell today!

Reminder: Partner WOD tomorrow! You're both going to use one vehicle, so you might want to bring a towel to keep sweat off the seat.

Strength:
Back Squats

Conditioning: For time, complete the following list
50 Jumping Jacks
40 Lunges
30 Squats
20 T2B
10 Push-Ups
20 T2B
30 Squats
40 Lunges
50 Jumping Jacks

Friday, May 3

5/3/2013

Please help us send big HAPPY BIRTHDAY wishes to Emilie today!

Don't forget to sign up for your meat or veggie CSA TODAY if you want to participate in one of the programs. Deliveries will begin later this month.

Strength:
Push Press

Conditioning:
For time, complete the following
100 Jumping Jacks
75 Squats
50 Push-ups
25 Burpees

Tuesday, March 12

3/13/2013

Let's do a ton of these plyo push-ups today! Just kidding...we'll stick with plain old push-ups for now. This might be a good April goal for someone, though...yes?....no? Impressive, nonetheless.

Strength:
Front Squats

Conditioning:
10-9-8-7-6-5-4-3-2-1
HR Push-Ups & Squats
Then immediately complete
1-2-3-4-5-6-7-8-9-10
Sit-Ups & Jumping Lunges

Thursday, December 27

12/27/2012

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.

Monday, November 5

11/5/2012

6 a.m. classes on M-W-F are now in full force! Don't forget, our next 101 program begins this Wednesday at 7 p.m. We only have a few spots left, so if you know someone who would make a great addition to the CFH family, have them call us.

Heads up...you should spend the next two weeks dialing in that nutrition and getting plenty of rest. From 11/19 through 12/29, we're going to test your 1RM at a different lift every Monday. We will skip 12/24 and test three different lifts on Saturday, 12/29. It's go time!

Strength:
Deadlift (5-5-5+)

Conditioning:
Complete each round for time
Rest 1 minute after each round
Pull-Ups / Push-Ups / Squats
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25

Thursday, October 11

10/12/2012

We made some super-simple and truly delicious butternut squash soup last night. You guys must try it!

Dice up a little butternut squash, celery, onion, a few carrots, and mince a few garlic cloves.
Drizzle some oil (we used avocado oil) in a pan and sautee everything for about 5 minutes.
Add about 6 cups of chicken broth or vegetable broth, sprinkle in some thyme, sage, salt, and pepper and let it simmer for about 30 minutes.
Once we dished out the soup, we tossed in a little leftover pulled chicken. DELISH!

Strength:
Snatch-Grip Push Press (5-5-5+)

Conditioning:
Tabata Squats
Rest 1 min
Tabata Push-Ups
Rest 1 min
Tabata Sit-Ups

*Compare to 7-30-12

Friday, September 28

9/28/2012

The weekend is usually the hardest time for people to stick with their healthy eating habits. You guys are doing GREAT with the Paleo challenge, so don't get sidetracked. Stick to what you know, keep it simple, and you'll feel much better when it's time to tackle your next workout. You are more than halfway through your challenge and we know you already feel better!

Strength: Front Squat (5-3-1+)

Conditioning:
6 min AMRAP
5 Squat Cleans to Thrusters (60% of Clean 1RM)
50 Singles

Thursday, September 13

9/14/2012

If you've never tried spaghetti squash, be sure to add it to your grocery list. It's a tasty, easy-to-make Paleo option that you can serve a number of different ways. Simply slice the spaghetti squash in half, remove the seeds, and bake face down at 375 degrees for approximately 40 minutes. Let it cool, then use a fork to 'rake' the insides into a dish. Serve plain...or with a little salt & pepper...or add a nice Paleo sauce, etc. Yummy!

Strength: Deadlift (5-5-5+)

Conditioning: 4 Rounds...Rest 1:00 between rounds
3 min AMRAP
3 Power Cleans (95/65#)
6 Push-Ups
9 Squats

Monday, July 16

7/16/2012

Congrats to Darlene Oliver for reaching her goal of getting 20" box jumps! Speaking of goals, be sure to make your way over to the new Goal Boards by the rowers. Think about what you want to accomplish, write it down, and we'll work on it together.

LIFT: Find your 1RM Clean & Jerk

MetCon: 5 Rounds
3 C&J (60%)
5 Pull-Ups
10 Push-Ups
15 Squats

Thursday, July 5

7/5/2012

HAPPY BIRTHDAY to Troy McMaken! No burpees in the rain tonight, but we will - of course - have a special Birthday WOD in his honor. Paleo Challenge winners on Monday, Cathy's birthday Tuesday, great July 4th workout yesterday, and Troy's birthday today? Wow - we've all had a busy week! Maybe we'll take it easy tomorrow?

LIFT: Work up to a one-rep max for your Front Squat

MetCon:
6 min AMRAP
3 PC (155/115#)
6 Push-Ups
9 Squats
Rest 1 min, then REPEAT the 6 min AMRAP

Wednesday, June 6

6/6/2012

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.

<<Previous