CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, August 20

8/20/2013

NOTE: PARTNER WOD THIS SATURDAY!
Now...how many of you have already signed up for the nation-wide Paleo challenge that starts next month? Check out the Lurong Living page for details, prizes, educational tips, resources, and community support - lots of great stuff there!

From the site: "The 2013 LuRong Living Paleo Challenge is for anyone with a heartbeat, who dares to think that they can improve and be better tomorrow than they are today."

Strength:
Deadlift

Conditioning:
3 Rounds NFT
3 Wall Walks
6 Ball Slams
9 Barbell Roll-outs

Tuesday, May 24

7/25/2012

A few of you have asked about yesterday's blood work post, so I'm happy to share my numbers and answer a few questions. By no means is this 'what the doctor ordered'...you really do need to chat with your own doc to have blood diagnostics run, and see what he/she says about your health. I'm simply sharing this to help drive home the point of eating well and training hard. Here's the skinny: we 'dabbled' in Paleo in June 2009 when we first started CrossFit (i.e., we cooked a bunch of plain meat and ate a bunch of plain veggies...and it got old, quick). We actually got serious about the nutrition part of our training in 2011 (cookbooks, meal planning, weekend trips to Farmer's Market, etc), and you can absolutely see the difference in my numbers over the years (2010 was 60-75% Paleo; starting in mid 2011 I attempted 100% Paleo for large chunks of time [60-90 day windows]; 2012 has been 90% Paleo with a cheat about every 30 days). Remember, Paleo is not a religion; it's simply a lifestyle...so you need to figure out what works for you. I sincerely hope you take the time to actually figure out a way to make it work in your life. I promise you'll be a better version of yourself in no time! (oh, and I'm sure we'll have another Paleo challenge coming up again soon).

LIFT: Hang Power Snatch (3-3-3+)

MetCon:
10 min AMRAP
1 Heavy Snatch (weight instructions on the whiteboard)
3 Wall Climbs
6 Grasshoppers

Wednesday, February 8

2/8/2012

Hey, hey, hey....no laughing in CrossFit. We're here to work, dangit!

LIFT: OH Squats (3-3-3+)

MetCon: 15-min. AMRAP
3 Wall Climbs
10 Up/Downs
5 Parallette Pass-Throughs (forward/back = 1)
10 Grasshoppers (left/right = 1)

As always, scaling options are on the whiteboard.

Tuesday, August 20

Tuesday, May 24

Wednesday, February 8

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