LIFT: Clean (5-5-5)
MetCon:
21-15-9
KB Swings (55/35#)
Wall Ball (20/14#)
Russian Twists with MB
HAPPY BIRTHDAY to our very own James Mathias! He "brings the dazzle thunder" to the box every time and we love it. We also want to dole out a few kudos to everyone who came in and worked on Split Jerks last night - great attention to detail. We've got Cleans on tap tonight, and we'll work up to your 1RM Clean & Jerk next week. LIFT: Clean (5-5-5) MetCon: 21-15-9 KB Swings (55/35#) Wall Ball (20/14#) Russian Twists with MB Today is a PARTNER WOD so be sure to grab a buddy before heading to the box this morning! (don't worry - if you don't have a partner, we can scale it so you can tackle this one on your own) For those of you who WERE on the Paleo Challenge, this is it! We'll weigh-out and take measurements, photos, etc after the workout. Winners will be announced on Monday. Partner WOD: Run 650m 50 Wall Ball (20/14#) 60 Box Jumps (24/20") 50 Press or Push Press (95/65#) 60 Sit-Ups 50 Bar-Facing Burpees Run 650m Rules: Both partners must complete the full run to start and end the WOD. As a team, you must complete the number of required reps, but it does not matter which of you does more or less. Each team member must complete at least one rep of each movement. You may not start the next movement until all reps in the previous movement are complete. The WOD is over when the last member of the team finishes the last run. They're here! They're here! The goodies are here! As part of our new partnership with PROGENEX, we will now carry PROGENEX More Muscle and PROGENEX Recovery products for our athletes. Click HERE to learn more about the what, how, and why (be sure to click the product names to dig in a little more). If you're an out-of-town friend of CrossFit Hermitage, you can click HERE to get 10% off your online order for these products. ENJOY! LIFT: Max Strict Pull-Ups OR Max Supine Ring Rows MetCon: 3 Rounds :30 on / :30 off stations Sandbag 1/2 Moon (30/20#) Row for max calories Wall Ball (20/14#) Sit-Ups LIFT: Deadlift (5-5-5+) MetCon: 18-15-12-9-6-3 K2E DL (225/135#) WB (20/14#) We will be closed Saturday and Monday for Memorial Day. Normal classes will resume on Tuesday, May 29. Let's see how creative you get with your at-home or travel WODs over the next few days. Post what you did on our Facebook page and let us know you're sticking with it! Don't forget to email us in the next few days if you want to participate in the Paleo Challenge. The fun starts June 1 - details are in yesterday's blog. Ever wonder how fresh your 'fresh vegetables' are? According to the Institute of Food Research, Carrots lose 10% of their nutrients 9-10 days 'farm to table'; broccoli and cauliflower lose 15% of their nutrients 6-16 days 'farm to table'. Your best bet? Buy local, hit the Farmer's Market each weekend for in-season veggies, and cook those frozen veggies by steam or microwave (boiling can cause loss of water-soluble vitamins such as Vitamin B and C). LIFT: Sumo Deadlift High Pull (5-5-5+) MetCon: 3 Rounds 12 Wall Ball (20/14#) 12 MB Push-Ups (inverted for blue) We started another CrossFit 101 class last night - great group of people! Be sure to say hello as you pass in the lobby Thursday night. LIFT: Weighted Pull-Ups (5-5-5) MetCon: 5 Rounds 10 Wall Ball (20/14#) 10 Parallette Pass-Throughs 20 Double-Unders As always, the scaled versions are on the whiteboard. HAPPY ST. PATTY'S DAY! Don't forget to wear green in for today's workout...and make it fun...rock it out with socks, headbands, beads, a shamrock hat, whatever! *BURPEE PENALTY APPLIES* We're tackling the CrossFit Games Open WOD 12.4 today, but as always, there are scaled versions on the whiteboard for those of you not competing in the Open. 12 min AMRAP 150 Wall Ball (20/14#) (10/9' targets) 90 Double-Unders 30 Muscle Ups LIFT: Deadlift (5-3-1+) MetCon: 3 rounds (:60 on / :30 off) Wall Ball (20/14#) Ground to Overhead (with WB) Box Jumps (24/20") “He who has health, has hope. And he who has hope, has everything.” -Arabian Proverb WOD 1 for the 2012 CrossFit Games posted last night. Can everyone say "YAY BURPEES!?!?" We'll dig in more on Saturday. For now, put that in the back of your mind because we're celebrating Amanda Sutter's birthday with the CrossFit benchmark WOD "Karen." Now let's hear a little "YAY WALL BALL" from everyone! LIFT: Renegade Rows MetCon: "Karen" (150 WB for time) As always, scaling options are on the whiteboard...and remember, it's about how fast you can get through the workout with GOOD TECHNIQUE. 'No reps' are a plain-and-simple waste of energy. Don't forget - our next CrossFit 101 class starts Tuesday. Be sure to spread the word! LIFT: Power Clean (5-3-1+) MetCon: 5 Rounds 12 Wall Ball (20/14#) 12 Toes-to-Bar Let's get a different perspective on the day and turn things upside down, shall we? 15 min AMRAP: 5 HSPU 10 MB Cleans (20/14#) 15 Wall Ball (20/14#) Now this man has some spring in his step! Ready...set...GO!
LIFT: Power Clean 5-5-5 MetCon: 3 rounds 1 min AMRAP WB (14/12) Rest 1 min. 1 min AMRAP SDHP (75/45) Rest 1 min. 1 min AMRAP Box Jumps (24/20") Rest 1 min. CONGRATULATIONS to Shannon Glover for completing our CrossFit 101 class last night! His prize? Moving into the group class and starting with Hang Power Cleans - fun stuff! LIFT: Hang Power Cleans (5-3-1+) MetCon: 10 min AMRAP 8 double-unders 10 wall ball 12 sit-ups The needs of Olympic athletes and our grandparents differ by degree, not kind...which is why we scale each day's workout to meet YOUR needs. This video is a great example of multiple athletes doing the exact same workout with scaled options to work at their own intensity levels.
Today's WOD: Lift: Power Cleans (5-5-5) MetCon: 2 Rounds 1 min max rep sit-ups Rest 30 sec 2 min max rep WB Rest 30 sec 2 min max rep singles Rest 1 min |
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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