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Thursday, October 31

10/31/2013

 
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HAPPY HALLOWEEN, everyone! The pictures from our Halloween WOD and cookout are now posted, so you can check them out HERE.

Please note, there is NO 7 P.M. CLASS TONIGHT.

Strength: Turkish Get-Ups

Conditioning:
3 Rounds
5 K2E
12 Ring Push-Ups

*compare to 1-12-12

Wednesday, October 30

10/30/2013

 
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Please help us send HAPPY BIRTHDAY wishes to Vanessa Haufler today!

A few calendar notes/reminders:
  • We will have only the 9 a.m. and 6 p.m. classes tomorrow. THERE WILL BE NO 7 P.M. CLASS ON HALLOWEEN NIGHT!
  • We're in the last two weeks of the Lurong Paleo Challenge and these dedicated athletes have three challenge WODs left. Give them huge kudos when you see them - they totally deserve it!
  • We have a few athletes competing in the "Aged to Perfection" CrossFit competition on Saturday, November 9 at CrossFit Talon. Swing by to cheer them on after class!
  • Our 2nd annual "Barbells for Boobs" event is Saturday, November 16 at 9 a.m. Check out the details, spread the word, ask for donations, and use the Facebook Event page to invite your friends (and let us know you're attending).

Strength: Snatch

Conditioning:
5 Rounds
:60 HS Hold
:30 Rest
:60 Squat Hold

Tuesday, October 29

10/29/2013

 
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Mark your calendars, grab all the pink clothing you can find, and join us Saturday, November 16 for our 2nd annual BARBELLS FOR BOOBS event!

This is a fundraising event, and everyone is invited...so grab a few friends and let them get a taste of CrossFit while supporting a great cause. Event details can be found HERE.

This event is less than three weeks away, so please click HERE to make an online donation...and of course, share that page with friends and family so we can help "Save a Pair. Save a Life."


Strength: Front Squats

Conditioning:
12:00 AMRAP
7 Power Cleans (115/75#)
10 Jerks (115/75#)
15 Sit-Ups

*compare to 12-19-12



Monday, October 28

10/28/2013

 
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It's time to make a few changes...so here's our "please pardon our dust while we make improvements" post. This wall is going to look a bit different in the coming days, and we're excited about what lies ahead. It's all good stuff, so please bear with the noise, dust, etc and you'll have something "new and improved" in no time.

Strength: Push Press

Conditioning: Beep Test

Saturday, October 26

10/26/2013

 
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ONE CLASS ONLY TODAY - 4 P.M.
Cookout immediately following.
Halloween costume required.
Bring a [Paleo] dish - bring a chair - enjoy!

"Katrina"
50 Box Jumps (24/20")
50 Burpees
50 Deadlift (~40%)
50 Wall Ball (20/14")
50 MB Cleans

*compare to 1-19-13

Friday, October 25

10/25/2013

 
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It's official! Ryan Flood has his Level 1 CrossFit certification in hand and will now start his internship program with us. You'll see him shadowing classes and he'll start helping out around the box soon. Be sure to congratulate him when you see him.

Strength: OH Squats

Conditioning:
12-9-6
One-arm HEAVY DB Snatch
Pull-Ups

Thursday, October 24

10/24/2013

 
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REMINDERS:
  • This Saturday, 10/26 - Halloween WOD and cookout. Class starts at 4 p.m. with the cookout to follow; costumes required. Bring a dish, meet new people, and enjoy!
  • Tuesday 10/29 - Manda and Chelsea are doing hill sprints again at the Percy Priest Dam. Reach out to them if you want to join in the fun.
  • Saturday 11/9 - Master's Competition at CrossFit Talon. Sign up to compete or head over after class to cheer on your CFH teammates.
  • Saturday 11/16 - Barbells for Boobs fundraiser event. Details coming soon.
Strength: Power Cleans

Conditioning:
5:00 AMRAP
5 HSPU
10 KB Swings (55/35#)
15 Sit-Ups


Wednesday, October 23

10/23/2013

 
One-rep max weeks are always tough. Be sure to rest, properly recover, and eat to FUEL your performance. Here's a little inspiration to get you through mid-week and finish strong!

Video quote: "My heart and my mind will carry my body when my limbs are weak."

Strength: 1RM Press
Conditioning: 100 Squats for time

Tuesday, October 22

10/22/2013

 
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Help us send HAPPY BIRTHDAY wishes to Trina DuBose today!

Don't forget - our Halloween WOD and cook out is this Saturday at the box. We'll run one class only, and it starts at 4 p.m. Sign up to bring a dish, grab your costume, and let's get ready to have some fun!

Strength:
Work up to a 1RM Back Squat

Conditioning:
100 Push-Ups for time

Monday, October 21

10/21/2013

 
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We have two birthdays to celebrate today...please help us send HAPPY BIRTHDAY wishes to Jennifer Roy and Tressa Buschert!

Strength:
Work up to a 1RM Deadlift

Conditioning:
None - work through the mobility list on the board.

Saturday, October 19

10/19/2013

 
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Don't forget - the "Scary Strong Games" CrossFit competition is being held at CrossFit 615 this weekend to benefit Steve's Club Nashville. Swing by Saturday and/or Sunday to check it out and support CFH athlete Ryan Flood.

Next Saturday is our Halloween WOD and cookout at the box! Sign up to bring a dish, get your costumes ready, and invite your family to join in the fun. Class starts at 4 p.m. with the cookout immediately following.

Today's WOD:
4 Rounds (1 round includes both 2-minute sections below)
2 min AMRAP
20 Jumping Lunges
10 HR Push-Ups
10 Pull-Ups
2 min: ME UB Front Squats (70%)

*compare to 9-29-12

Friday, October 18

10/18/2013

 
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Please help us welcome our newest member of the CFH family, John Riddle. He came to us as a CrossFitter, so you may have already seen him around the box knocking out a few workouts. Be sure to introduce yourself and make him feel welcome!

Strength: Press

Conditioning:
8 min AMRAP
10 Push Press (115/75#)
10 Box Jumps (24/20")
10 K2E
*compare to 11-6-12

Thursday, October 17

10/17/2013

 
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Please help us welcome the most recent graduates of our 101 program to the CFH family. This group is super talented and we can't wait to see what they bring to the group classes...watch out, gang!

Strength: OH Squats

Conditioning: Tabata stuff

Wednesday, October 16

10/16/2013

 
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How are those October goals coming along? Be sure to stick to those good habits, practice those skills, and ask us if you need help.

Strength: Deadlift

Conditioning:
10 Rounds
10 Walking Lunges
10 Push-Ups


Tuesday, October 15

10/15/2013

 
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Mark your calendars!
  • Swing by CrossFit 615 (new location) this weekend to check out a great competition and support one of your own CFH athletes, Ryan Flood, at the "Scary Strong Games."
  • Halloween WOD and cook-out at the box next Saturday, 10/26 (time TBD based on whiteboard voting). Invite your family to the post-WOD cookout and get those costumes ready!

Strength:
Power Cleans

Conditioning:
7:00 AMRAP
7 MB Cleans
7 Wall Ball Sit-Ups


Monday, October 14

10/14/2013

 
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Strength:
Back Squats

Conditioning:
In 2:00, complete 10 DLs (255/185#) then AMRAP KB Swings (55/35#)
Rest 1:00
In 2:00, complete 10 DLs (255/185#) then AMRAP Burpees
Rest 1:00
In 2:00, complete 10 Deadlifts (255/185#) then AMRAP HSPU

Saturday, October 12

10/12/2013

 
THIS is how CrossFit Hermitage athletes do the Warrior Dash! Huge thanks to Manda Patrick for creating and sharing this fun video. Manda is actually running "The Middle Half" 1/2 marathon in Murfreesboro, TN today, so be sure to send her some good mojo!

Today's WOD:
For time, complete the following
100 Lunge Steps
Run 400m
100 Push-Ups
Sprint 100m
100 Sit-Ups
Sprint 100m
100 Squats
Run 400m

Friday, October 11

10/11/2013

 
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True physical health comes from a combination of exercise AND nutrition. KUDOS to each of you who have ever done, or are currently doing, a Paleo challenge to reset your bodies and learn how to properly fuel your systems! You don't have to eat 100% strict Paleo 100% of the time...just avoid processed foods, eat *enough* clean food, and pay attention to your body. It will tell you exactly what you need if you'll just listen...and that's something no one else will ever be able to do for you. We can provide guidance, but you have to experiment and track inputs/outputs to find YOUR correct balance.

Strength: Press

Conditioning:
10:00 AMRAP
10 Burpees
5 Power Cleans (115/75#)
10 One-arm KB Swings (heavy)

Thursday, October 10

10/10/2013

 
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It's here! Our most recent PROGENEX order arrived, so if you told us you wanted something specific, come and get it! We now have plenty of Recovery, Muscle, and pre-workout Force in stock as well, so let us know what you need.
If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass.  We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. 

Strength: Back Squats

Conditioning:
8 Rounds
4 one-arm DB snatch
8 Pull-ups
100 Singles

Wednesday, October 9

10/9/2013

 
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Such a great reminder...whether you're on the Paleo challenge, focusing on your individual goals, or just trying to set your priorities and juggle your day....stay true.

Strength: Power Cleans

Conditioning:
5 Rounds
10 Box Jumps (24/20")
10 Russian Sit-Ups (25/15#)
10 Ring Dips

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    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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