Strength:
Snatch pull + Power snatch (5-3-1+)
Conditioning:
2 min max-effort KB swings
Rest :60
4 min AMRAP of 15 HR Push-Ups & 10 T2B
Rest :60
4 min AMRAP of 15 Squat Jumps & 10 Pull-Ups
Rest :60
2 min max-effort KB swings
Please help us dole out a few "Happy Birthday" wishes to some lovely CFH ladies. Leigh Ann Pepin & Shannon Hargis share today as their special day, and Charlotte Sneed's big day is this coming Saturday, 12/22. Let's swing some KBs for one gal, do a few push-ups and T2B for another, and a few squat jumps and pull-ups for the other. Yep - it's a triple play at the box tonight! Strength: Snatch pull + Power snatch (5-3-1+) Conditioning: 2 min max-effort KB swings Rest :60 4 min AMRAP of 15 HR Push-Ups & 10 T2B Rest :60 4 min AMRAP of 15 Squat Jumps & 10 Pull-Ups Rest :60 2 min max-effort KB swings HAPPY BIRTHDAY to Bob Noone (Fun Bobby)! He spent a few days celebrating over the weekend, so let's hope he makes it back to the box tonight raring to go. Strength: Deadlift (3-3-3+) Conditioning: 10 Rounds 2 Power Cleans + 1 Push Jerk (115/75#) 5 T2B Yesterday we posted a few before & after pictures of the box...so today let's take a look back at the people who made it possible...YOU! Even though we're missing a few people in the photos below, we want to (again) thank each of you for being part of our CrossFit Hermitage family. Look at how much some of you have changed in such a short amount of time - beautiful people! Strength:
3x3 Dip Squats (120% of Jerk) Push Press behind neck (5-5-5+) Conditioning: 3 Rounds :40 on / :20 off Parallette Pass-throughs Burpees Jumping Lunges T2B Calendar items to note: Saturday, 11/17 - meet us at the Opry Mills Dave & Busters around 8 p.m. for Amanda's farewell shindig. Monday, 11/19 starts the once-a-week true 1RM lifts. Get ready! Thursday, 11/22 - Closed for Thanksgiving. Friday, 11/23 - 9 a.m. class only. Strength: Snatch (3-3-3+) Conditioning: 8 min AMRAP 15 T2B 15 Push-Ups 15 Box Jumps (24/20") 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 We are approximately two weeks into your Paleo challenge. If this is your first challenge, you need to know that you really ARE past the hard part (we promise). By now, you should be over any type of carb or sugar withdrawal you may have experienced; you should start feeling better overall; and your energy levels should be up again. Keep up the great work - you are doing your body a tremendous favor by eating clean and putting the right type of gas in the tank! Who has new Paleo recipes to share? Strength: Power Clean (5-3-1+) Conditioning: 21-15-9 OH Squat (115/75#) T2B
Ok, gang...the Paleo Challenge is almost here! You need to begin your food log and plan on a 30-day STRICT window starting Friday, June 1...strict means strict - eat lean meats, fresh veggies, nuts and seeds, some fruit, little starch and NO SUGAR. Avoid grains (including bread, pasta, noodles), beans (including string beans, kidney beans, lentils, peanuts, peas), potatoes, and dairy products. Plan to stick around tonight or tomorrow night after class for your "before" measurements, weight, body fat %, and photos (for our eyes only; these will not be posted anywhere). Remember, the buy-in is $20/person. Cash only - pay during weigh in. During the 30-day challenge you are expected to eat 100% Paleo...yes, you can go 30 days without a cheat meal. You are expected to keep a food log of every single thing you eat during the 30-day challenge; we will ask you to post this information from time to time and you should be able to produce this food log upon request. At the end of 30 days, the person with the most positive change in body composition (this doesn't always mean just losing weight...you can focus on gaining muscle, too) will win the pot of money...so the more people who participate, the higher the cash prize at the end...hint, hint (separate male & female categories). NO LATE ENTRIES will be accepted. LIFT: Power Snatch (3-3-3+) MetCon: 15-12-9 Hang Power Clean (135/95#) T2B CONGRATULATIONS to the graduates of our most recent 101 class (sorry for the awful photo with the sun)! From left to right: Cathy, Jennifer, J., Amani, James. Be sure to introduce yourself and give them hearty welcomes as they join the group classes. LIFT: Power Snatch (5-3-1+) MetCon: 5 Rounds 10 Deadlift (225/155#) 10 Bar-Facing Burpees 10 Toes to Bar Congratulations to EVERYONE who came in Saturday for the "CrossFit Total" fun. You guys really pushed hard, gave 100%, and put up some impressive numbers and new PRs..what an inspiring day! Clean & Jerk (5-5-5+) MetCon: 10 Rounds 2 Power Cleans + 1 Jerk 5 Toes to Bar Your new short-sleeve Ts are on the way...and just in time for St. Patty's Day! Thanks to a little mishap at the printer, we'll have men's cut, women's cut, and unisex options for you. Plan on picking yours up on Saturday and be sure to wear it with pride next Saturday as we go GREEN for Saint Pat's. LIFT: Clean & Jerk (3-3-3+) MetCon: 21-15-9 MB Cleans (20/14#) T2B HR Push-Ups As always, scaling options are on the whiteboard.
LIFT: Press (5-5-5+)
MetCon: 3 Rounds 10 Ground-to-Overhead (65/35#) 5 T2B Run 50m |
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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