Strength: Cleans
Conditioning:
21-15-9
HSPU
Ring Dips
T2B
Jen Newlin is a new friend of the CFH family, a current CrossFitter on the other side of town, and manager of the Opry Mills Reebok store. You'll get a chance to meet her in person soon as we continue our discussions on ways to share the CrossFit love...but in the meantime, she invites you to enjoy this 40% off coupon during the "Friends & Family Event" later this week. This includes ALL the CrossFit merchandise they carry, even the Oly shoes! [PDF version] Strength: Cleans Conditioning: 21-15-9 HSPU Ring Dips T2B Be sure to set your August goal this week and write it on the board...then walk over and put your short-term and long-term goals on the large boards. Why are you here? What specifically do you want to improve? By when? By how much? Strength: Push Press Conditioning: 3 Rounds :40 on / :20 off Parallette Pass-throughs Burpees Jumping Lunges T2B
REMINDER: Closed July 1 - 6; back to normal class hours July 8.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 Please help us welcome Mark Skinner! He joined through personal training sessions and is now jumping into the group classes as well. Be sure to show him the ropes and give him a big CFH welcome when you see him. Strength: Front Squats Conditioning: 10 min AMRAP 15 T2B 20 Double-Unders 25 Lunges You may have seen her around the box a few times, but please help us officially welcome new member (and local hero) Missy Sapp. She's a captain with the Nashville Fire Department. Welcome Missy...and thank you for everything you do at the NFD! SCHEDULE REMINDERS: We now have a 5 p.m. class on Mondays and Tuesdays. We are CLOSED Friday, June 7 and Saturday, June 8. Strength: Find 1RM Deadlift Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B 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
Please mark your calendars - we have two fun things to note for this Saturday, April 20. First, we'll have a partner workout to help Kelly and Alex "pack and move" back to California. Pair up with anyone you'd like to work with; it's not imperative that you both be on the exact same level...male/female teams are completely fine, too. Next, we're planning to get together early that evening for a little good-bye shindig at "Club O'Charley's" in Hermitage (time TBD...maybe 5 p.m. or so). Strength: Cleans Conditioning: 4 Rounds Run 1 lap with plate (45/25#) 10 Ground-to-Overhead with plate 5 T2B Help us send HAPPY BIRTHDAY wishes to Barbara Ford, then come in for the CrossFit Open 13.4 workout (to do the Met-Con or just to cheer on your fellow warriors as they tackle the 4th of 5 competition weekends), and of course - wrap up the weekend with a very HAPPY EASTER tomorrow! 7 min AMRAP 3 Clean & Jerk (115/75#)...[(135/95#) for the Open competitors] 3 T2B 6 Clean & Jerk 6 T2B 9 Clean & Jerk 9 T2B Continue adding 3 reps to each round
Strength: Deadlifts Conditioning: 3 Rounds 10 T2B 10 Power Cleans (70%) 10 HR Push-Ups Then immediately work to complete 30 HSPU NOW...STOP THE WHINING! Ok gang, it’s time to take a step back and think about why you’re here. We know your time is valuable - surely you’re not choosing to spend it doing something you don’t want to do, right? You started this CrossFit journey to get better – period. We understand that means something different for everyone: lose weight, gain muscle, move better, learn new skills, live a more independent life, relieve stress, etc….but whatever your goal, the only way to get there is to work for it, not complain about it. Now, I’m not saying we have a box full of Negative Nellys…nor are we all Positive Pollys all the time (boy would that be aggravating). I think we collectively land somewhere in between, but lately there’s been a TON of whining and moaning, and it needs to stop. I’m talking about those seemingly harmless comments like “I could never do that muscle-up thing” or “I suck at running” to the flat-out negative “Burpees? Again? I hate Burpees” or “Paleo sucks” or “This is too hard.” This is a supportive community, and if you’re having a bad day, we get it…but please understand that your comments impact everyone around you whether you realize it or not. Every day, there’s going to be something on that whiteboard that someone doesn’t like. How horrible would it be to walk in and hear every single person complain about every single move? You are here to get better, and we are here to get you there, but that’s not going to happen without hard work. Scale back when you need to; take a short break when you need to; but when you arrive at the box, come in ready to work and stay positive. You CAN do this...you ARE better than yesterday! Lisbeth Darsh is a member of the social media team for CrossFit HQ and shares some spot-on thoughts through her blog, "CrossFit Lisbeth." Read on (and pardon the language)... “…WTF has happened to people in this world? When did bitching become the hobby du jour? “I don’t like that.” “But I can’t do that.” “This workout favors the stronger/lighter/faster/slower/heavier/younger/older/blue-eyed/olive-skinned/gamer/book worm mathlete.” “But that weight’s too heavy.” “That weight’s too light.” This isn’t Goldilocks and the Three Bears. You don’t get to try everything until you find the bar that is “just right.” There’s no blanky or sleepy time during the workout. You get what you’re given. And you do the workout. See, you found CrossFit and part of its appeal was that in a super-careful, politically correct world, someone was going to say to you: “Here. Do this. Shut up and do it. Stop complaining. You might suck at it. So what. Work your weaknesses. Nobody is f***ing perfect all the time.” And you liked that idea. It was rough and sexy. The gym was hot in a badboy way again. And it made you a better athlete, and a better person. You joined because you were sick of not being as strong as you believed you could be. Physically, mentally, emotionally. So, be strong now. In fact, be strong when faced with anything and everything in your life. And tackle that sh**. Stop bitching and do work.” – CrossFit Lisbeth WOW - the community spirit at CrossFit Hermitage came out in full force this weekend. It was amazing to watch all of our competitors pour their hearts into the workout, and we send a huge "thank you" to everyone who helped judge and who stuck around to cheer for your CFH family members. You guys all ROCK! Strength: EMOM for 10 minutes 3 Deadlifts at 80% Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B HAPPY BIRTHDAY AMANDA! We hope you have a wonderful day and a fabulous celebration...then come in and share some sweat with us. Strength: 20-Rep Back Squats Conditioning: For time, complete the following Row 500m 10 Burpee Box Jump-Overs 20 T2B 30 Push Press (115/75#) 40 KB Swings (55/35#) 50 Double-Unders In exactly ONE MONTH, CrossFit HQ will announce the first WOD for the CrossFit Open...and we'll all be just like giddy, nervous little school children for three days until we can complete the WOD that Saturday. If you plan to sign up, click HERE and make that commitment today! Strength: Squat Cleans Conditioning: 12 min AMRAP 5 Power Cleans (135/85#) 10 T2B 15 Wall Ball (20/14#) Paleo, paleo, paleo...it's the name of the game if you want to see what your body is truly capable of. We're not talking about losing 5 pounds here or gaining a little muscle there. We're talking about sleeping better, having more energy and clear thinking, performing better in the gym, building those muscles, dropping that body fat...and resetting what your 'normal' feels like ('cause that bloated all the time, super tired after lunch, groggy at night, maybe I want to work out/maybe I don't feeling ain't it)! There's a great service in town named "My Paleo Works" that plans, portions, and delivers paleo meals (yes, delivers TO CROSSFIT HERMITAGE). If you're pressed for time, have trouble coming up with next week's meal plan, dread thinking of something new to try, or if you're planning to do the upcoming 90-day paleo challenge, this is absolutely a no-brainer. How great would it be to come in each week for your Monday workout and pick up a few days worth of yummy, healthy paleo meals when you leave?!? Note the picture above - it's pretty great! You can see this week and next week's menu HERE to get an idea of the food they serve. Let us know if this is something you're interested in; we'll work with the great people of "My Paleo Works" to get everything set up at the box next week so we can start accepting your deliveries as early as Monday, 2/4...hmmm...that's the start of our next 90-day paleo challenge. Coincidence? I think not. Strength: Power Cleans Conditioning: 3 Rounds 10 Box Jumps (24/20") 10 T2B 10 OH Lunges (45/25# plate) Happy Monday - we have yet another birthday to celebrate! Help us give HAPPY BIRTHDAY wishes to Jonathan Denson when you see him this week. We also need your help welcoming the most recent graduates of our CrossFit 101 class, pictured here from left to right: Brad, James, Kelli, Kimberly, Seth & Emily, and Gregg in the back. Be sure to help these guys learn the ropes and welcome them to the CFH family in style as they join the group classes this week. Strength: Deadlift Conditioning: 21-15-9 OH Squats (115/75#) T2B HAPPY BIRTHDAY to Josh Siemer! We don't know how, but he has managed to avoid the camera so we have zero photos of him. Hmmm...that's a pretty neat trick, Josh. It's the start of a new year, and people are making and breaking resolutions all over the place. We don't believe in making resolutions because it's nearly impossible to change years and years of bad habits one day just because the date on the calendar is different. Instead, you need to be honest with yourself and your timelines, you need to make a solid commitment, and you need to stick to that commitment even when you don't want to. Whether we're talking about nutrition, sleeping habits, exercise plans, learning new skills and movements, or other habits...you simply have to set reasonable goals and work hard to make gains. You have to make a commitment and accept no excuses! Please take a moment to revisit the "Goals" board, set short term AND long term goals, and talk to us about specific plans to reach those goals. Let's start by setting one small goal for the month of January. What's yours? Strength: EMOM for 10 minutes 2 Deadlifts (60%) Conditioning: 15 min AMRAP 3 Push Press (115/75#) 6 T2B 9 Ring Push-Ups 200 Singles (or run 200m) 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 SCHEDULE REMINDER:
Strength: Thrusters (5-3-1+) Conditioning: 8 min AMRAP 5 Burpee Wall Balls (20/14#) 7 T2B 9 Jumping Lunges |
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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