CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, May 31

5/31/2012

Tonight is the last night to weigh-in after class and commit to the 30-day Paleo Challenge. It starts with your first meal of the day tomorrow, June 1!

Take a peek at this great flow chart from PaleoHack.com; it's a light-hearted way to figure out if you're eating Paleo or not. What's that you say? You'd like to make it your phone's background image so it's always handy? Yes, we think that's a great idea!

Good luck, everyone - more to come tomorrow.

LIFT: Press (3-3-3+)

MetCon:
3 Rounds
15 Squat Cleans (95/65#)
15 Pull-Ups
200m Run

Wednesday, May 30

5/30/2012

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

Tuesday, May 29

5/29/2012

We hope you all enjoyed a nice, long weekend and you're ready to jump back in with both feet. As Jennifer says, "Yay burpees!"...here we go...

LIFT: Push Jerk (3-3-3+)

MetCon:
Complete the following list, each item OMEM
Run 10 yards & back + 1 burpee
Run 20 yards & back + 2 burpees
Run 40 yards & back + 4 burpees
Run 80 yards & back + 8 burpees
Run 40 yards & back + 4 burpees
Run 20 yards & back + 2 burpees
Run 10 yards & back + 1 burpee

Friday, May 25

5/25/2012

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.

Thursday, May 24

5/24/2012

LIFT: Power Clean (5-5-5+)

MetCon: Tabata Box Jumps & Tabata Push-Ups

You asked for it, you got it! Our first-ever Paleo Challenge is coming soon. Here's the skinny:

We will take "before" measurements, weight, body fat %, and photos (for our eyes only; these will not be posted anywhere) during the official "weigh-in" days. You may choose to do this on May 29, 30, or 31.
This 30-day Paleo Challenge will kick off Friday, June 1.
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. This means eating 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, dairy products, and of course SUGAR.
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.
We will post recipe ideas and helpful hints along the way...and we're always here to answer questions and provide whatever support you need.
At the end of 30 days, the person with the most positive change in body composition 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).
You must email us before 10 a.m. on Tuesday, May 29 to let us know you want to particpate.
NO LATE ENTRIES will be accepted.
Motivated? Ready to win big? Clean out that pantry - it's only about a week away!

Wednesday, May 23

5/23/2012

Happy Humpday, everyone. Let's put one front in front of the other tonight and get those endorphins flowing!

Schedule reminder: we will be closed this Saturday and Monday in observance of Memorial Day. Back to regular class on Tuesday night. Also, Holly will be here this Thursday and next Thursday to help you with those junky joint issues - be sure to put your name on the list.

LIFT: Thruster (5-5-5+)

MetCon:
3 Rounds
400m Run
20 Push-Ups
15 Front Squats (135/95#)

Tuesday, May 22

5/22/2012

Plenty of studies have found that the food you eat shortly after waking determines how you'll burn (or store) body fat throughout the day. Along with your protein (you should try to get about 30g of protein within 30 minutes of waking), consuming coconut oil is a great way to start the day. Unlike some of our other healthy fat options that digest slowly, coconut oil enters your bloodstream almost immediately and prompts your body to release fat-burning enzymes. Try adding it to your morning coffee (and kick that splenda to the curb); use a spoonful in a skillet for scrambled eggs; or melt a little and put it in your morning protein drink. Be careful not to overdo it, though!

LIFT: Barbell Lunges (5-5-5 each leg)

MetCon:
12 min AMRAP
3 HSPU
6 Jumping Lunges
9 K2E

Monday, May 21

5/21/2012

What a GREAT SATURDAY! We send a huge thank you to every single one of you who participated in the workout, made a donation, and came in to cheer us on. Together, we raised over $1,000 through this event for Steve's Club of Nashville. Be sure to visit our Facebook page to see the photo album of everyone's hard work.

LIFT: Snatch (5-5-5+)

MetCon:
3 Rounds (for the weight, use 30% of your DL 1RM)
10 Snatch-grip DL
10 Power Snatch
10 OH Squats

Saturday, May 19

5/19/2012

Today is the day! We're ready to have some fun with our TEAM WORKOUTS for the Steve's Club "Beat the Streets" fundraiser. Swing by to cheer on your favorite team, or you can bring 2 friends (at least 1 female) and join in the festivities. You do NOT have to be a CrossFitter to join the workout, but you DO have to show up before 10 a.m.

We can take CASH OR CHECKS ONLY as your donations/workout entry fee ($25 suggested donation, but any amount is appreciated). If you need to pay by credit card, visit this page and enter your donation before you show up. We'll have tax receipts available at the event.

For time, each team will:
Run 400m
150 Box Jumps (24/20")
75 Push Press (45/25# dumbbells, or 95/55# barbells)
75 Air Squats
150 Steps Walking Lunges (same PP weights)
Run 400m
NOTE: While 1 team member is working, the other 2 must take turns holding a 25# plate overhead.
Don't worry - there are scaled options available, too.

Friday, May 18

5/18/2012

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LIFT: Press (5-5-5)

MetCon:
3 Rounds
10 Box Jumps (24/20")
10 V-Ups

Sign-ups are in now and it looks like we're gonna have one heck of a good time tomorrow during the fundraiser! Here's a peek at the workout, but we'll share standards, movement tips, etc as we start class tomorrow morning. It's not too late to grab 2 friends (at least 1 female) and head on down. We can take CASH OR CHECKS ONLY as your donations tomorrow morning. If you need to pay by credit card, visit this page and enter your donation before you show up. We'll have tax receipts available at the event.

For time, each team will:
Run 400m
150 Box Jumps (24/20")
75 Push Press (45/25# dumbbells, or 95/55# barbells)
75 Air Squats
150 Steps Walking Lunges (same PP weights)
Run 400m
NOTE: While 1 team member is working, the other 2 must hold a 25# plate overhead.
Competitive division workout; scaled division workout will be on the white board!

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Thursday, May 17

5/17/2012

This is it! TONIGHT IS YOUR LAST CHANCE TO SIGN UP for Saturday's "Beat the Streets" fundraiser for Steve's Club (to help bring CrossFit to at-risk youth in Nashville). Be sure to put your name on the board or email coach@crossfithermitage.com to register. Share this link to spread the word, make a donation, and let us know you're attending. No regular class on Saturday. Fundraiser WOD starts at 10 a.m.

LIFT: Deadlift (5-5-5)

MetCon:
8 min AMRAP
10 Pistols
10 Renegade Rows
100 Singles

Wednesday, May 16

5/16/2012

Time is running out! TOMORROW IS THE LAST DAY TO SIGN UP for this weekend's "Beat the Streets" fundraiser for Steve's Club (to help bring CrossFit to at-risk youth in Nashville). Be sure to put your name on the board or email coach@crossfithermitage.com to register. Share this link to spread the word, make a donation, and let us know you're attending.
No regular class on Saturday. Fundraiser WOD starts at 10 a.m.

LIFT: Overhead Squat (5-5-5)

MetCon:
Running Clock KettleBell Swings (compare to 1/3/12)
On the minute each minute, do THAT NUMBER of KB swings.
Continue until you can no longer complete the appropriate number of reps within that minute.
(e.g., On 'go' perform 1 KB swing; on 2nd minute perform 2 KB swings; on 3rd minute perform 3 KB swings; etc)

Tuesday, May 15

5/15/2012

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)

Monday, May 14

5/14/2012

Everyone did a great job with the max effort week. Now it's time to let your body recover properly as we head into this next week and prepare for "Beat the Streets" on Saturday. Be sure to register your team on the sign-up sheet (or email to let us know) BY THURSDAY so we can plan the competition heats appropriately.

LIFT: Clean (5-5-5)

MetCon:
Ascending Ladder...6-12-18
Cleans (100/70#)
Push Press (100/70#)
Grasshoppers

Saturday, May 12

5/13/2012

Happy Saturday, everyone! We hope you were able to catch some of the Central East Regionals live stream yesterday. If not, you still have time! Watch the excitement on the live Jumbotron Stream until 6 p.m. tonight and most of the day tomorrow.

Don't forget - we have our own competition next Saturday with the "Beat the Streets" fundraiser. Get your team of 3 together, make a donation, raise some money, and come in ready to compete!

For Time:
Run 800m
50 DB Thrusters (30/20#)
20 Pull-Ups

Friday, May 11

5/11/2012

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

Thursday, May 10

5/10/2012

We've had a few questions lately about nutrition and weight loss, so we thought it would be a good time to remind you of the blog post from February 13, 2012. Bottom line: you have the ability to burn fat all day long if your hormones tell your body to do so. Use this link to read the blog and learn how to do just that.

LIFT: Back Squat (5-3-1+)

MetCon:
10 min AMRAP
50 Double-Unders
10 Ring Dips

Wednesday, May 9

5/9/2012

Holly will be back again tomorrow night, so be sure to put your name on the list if you want her to spend some time loosening up those joints.

May 19 - No regular class. Instead, we're hosting a "Beat the Streets" fundraiser WOD. You must be on a team of 3 (at least 1 female) and make a donation to come in and workout that day. Start gathering your peeps and making plans now!

LIFT: Deadlift (5-3-1+)

MetCon:
12 min AMRAP
10 Box Jumps (24/20")
1 Front Squat (60% of 1RM)
50 yd Sprint

Tuesday, May 8

5/9/2012

The city-wide "Beat the Streets" fundraiser to benefit Steve's Club (a non-profit organization dedicated to bringing CrossFit to at-risk youth) is just around the corner - ARE YOU READY?

Create a team of 3 (at least 1 female) and put your name on the sign-up sheet under the Social (scaled workout) or Competitive (RX and judged workout) division. We will run heats with the times determined by how many people sign up. The workout will consist of a team run; some box jumps; push press; air squats; and walking lunges...so you can partner with ANYONE...they do not have to be current CrossFit Hermitage athletes (or even CrossFitters at all)!

We will post a link for donations soon - remember, this IS a fundraiser. The suggested donation is $25, but Steve's Club appreciates any amount. Be sure to get your friends and family involved. This is a great way for them to join in your CrossFit fun, make a donation to help at-risk youth, or just cheer and support you as you do the WOD on Saturday, May 19.

Today's Lift: Push Jerk (5-3-1+)

MetCon:
21-15-9
MB Cleans (20/14#)
Push-Ups
Sit-Ups

Monday, May 7

5/7/2012

CONGRATULATIONS to John Hairr who just got married this weekend...we wish you all the best as you build a new life with your beautiful bride!

We're entering a max effort week, so keep an eye on technique - it'll improve your efficiency...which means more weight!

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

MetCon:
3 Rounds (:30 on / :30 off)
KB Swings
Goblet Squats
KB SDHP
Elbow Plank

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Thursday, May 31

Wednesday, May 30

Tuesday, May 29

Friday, May 25

Thursday, May 24

Wednesday, May 23

Tuesday, May 22

Monday, May 21

Saturday, May 19

Friday, May 18

Thursday, May 17

Wednesday, May 16

Tuesday, May 15

Monday, May 14

Saturday, May 12

Friday, May 11

Thursday, May 10

Wednesday, May 9

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