Fitness & Nutrition Coaching
  • Home
  • Schedule
  • Coaches
  • Location / Contact
  • Healthy Recipes

Monday, October 31

10/31/2016

 
Picture
HAPPY HALLOWEEN, everyone! We can't wait to see what costumes you guys show up with today. Be safe out there, make good decisions, and have a happy Monday!


Today's Workout:
3:00 AMRAP: 10 Wall Ball (20/14#) + 5 Pull-ups
3:00 AMRAP: 5 Cal Row + 5 Thrusters (95/65#)
3:00 AMRAP: 5 Power Cleans (135/85#) + 5 Burpees
REPEAT!

Saturday, October 29

10/29/2016

 
Picture
As odd as it seems, the weather is still GORGEOUS outside...so let's take advantage of it today and get some fresh air in those lungs!

For time:

100 Lunges + Run 400m
100 Push-ups + Run 400m
100 Sit-ups + Run 400m
100 Squats + Run 400m
​*compare to 4-30-16; 11-14-15

Friday, October 28

10/28/2016

 
Picture
Say hello to Ken Wallace - he just wrapped up some personal training with us and he's ready to roll into regular CrossFit classes now. Welcome to the CFH family, Ken!

Strength:
OH Squats

Conditioning:
10:00 AMRAP
30 DUs
20 KB Swings (55/35#)
10 T2B

Thursday, October 27

10/27/2016

 
Week 3 is in the books and we're one step away from crowning the winner of this year's Friday Night Lights competition! Swing by tomorrow night to watch the final event, cheer for your favorite CrossFitter, or meet new friends.

Strength: Push Press

Conditioning: EMOM circuit with KB step-ups and some core work

Wednesday, October 26

10/26/2016

 
We're 3 weeks into our six-week BootCamp 615 program and this group is having a blast! Feeling better, stronger, making healthier choices and improving their lives in so many areas. WE LOVE THIS!

Today's CrossFit workout:
"Linda" a.k.a 3 Bars of Death...(kind of)
10-9-8-7-6-5-4-3-2-1
Deadlifts, Floor Press, and Cleans

Tuesday, October 25

10/25/2016

 
Picture
Big, big, huge, huge THANKS to everyone who jumped in & donated to this year's "Barbells for Boobs" fundraiser. As a team, we raised MORE THAN $2,000 that will provide a direct benefit for those in need. Love this!

Strength: Snatch

Conditioning:
5 Rounds
5 Push Press (115/75#)
7 OH BB Lunges
9 Pull-ups
​*compare to 6-10-13

Monday, October 24

10/24/2016

 
Picture
Please help us congratulate Jim & Heidi Dikeman - they're having a baby! Check out the shirts - what a creative way to announce their new addition! 

Strength: Front Squats

Conditioning:
10-8-6-4-2-4-6-8-10
Hang Power Clean (95/65#)
Lateral Bar Hops
*10-16-15

Saturday, October 22

10/22/2016

 
Picture
The weekend is HERE & apparently Kalen's pretty excited about that! ;-) Let's get a little conditioning (+ recovery for those of you doing FNL) today in the beautiful fall weather.

For time...
Run 800m
25 KB Swings (55/35#)
10 Burpees
5 OH Walking Lunges/leg (45/25# plate)
Run 400m
20 KB Swings
15 Burpees
9 OH Walking Lunges/leg
Run 200m
15 KB Swings
10 Burpees
5 OH Walking Lunges/leg

Friday, October 21

10/21/2016

 
Picture
Tonight is WEEK 3 of our annual Friday Night Lights competition, which means there are only two more events & 1 more week before we crown this year's winners! Swing by around 7pm to cheer for your favorite CrossFitter, meet new friends, ask questions, and enjoy the excitement.

Strength: Back Squat

Conditioning:
6:00 AMRAP
10 Tuck Jumps
10 Ring Push-ups
​10 Sit-ups

Thursday, October 20

10/20/2016

 
Picture
You may have seen this one before...but we're sharing it again because it's one of our favorite recipes. When you're in a hurry, you don't have to turn to unhealthy options - literally toss some meat & veggies in a skillet with some spices and SERVE!

Strength: Press (Push Press if you're doing FNL)

Conditioning:
3 Rounds
20 Burpees
20 Power Snatch (115/65#)

Wednesday, October 19

10/19/2016

 
...and here's another great recap video highlighting our awesome athletes and their hard work last week! Check out how we roll on Fridays in October and come cheer on your favorite CrossFitter anytime!

​Strength: Bear Complex

Conditioning:
Plank & Squat tests

Tuesday, October 18

10/18/2016

 
Picture
Big kudos to this group of hardworking athletes! They just tackled a 12-person, 200-mile relay race through the hills of KY for this year's Bourbon Chase event. WHEW!

Strength: Jerk

Conditioning:
10:00 AMRAP
15 T2B
20 KB Lunge Steps
30 DUs

Monday, October 17

10/17/2016

 
Picture
THANK YOU to everyone who donated to this year's "Barbells for Boobs" fundraiser, and to those who showed up to join the fun this weekend, too! With our current donations + the 2 commitments we have in place, we're *this close* ($500) to reaching our annual goal. There's still time to donate if you're feeling froggy!
www.CrossFitHermitage.com/BB4B

Strength: Floor Press

Conditioning: 
21-15-9
MB Cleans
Push-ups
​Sit-ups

Saturday, October 15

10/15/2016

 
Picture
It's HERE! It's HERE! Our annual "Barbells for Boobs" fundraiser is HERE!

Yes, we wear pink and have fun together during this event....but there are two things even more important.

1 - we do this each year to raise money for a fantastic organization that helps with the early detection of breast cancer; their emphasis is on women and men under the age of 40. Early screening can be life saving. Please consider making your donation today so we can reach our fundraising goal together!
https://fundraise.barbellsforboobs.org/fundraise/team?ftid=91825

2 - we also do this to honor cancer survivors (who are some of the strongest people walking this earth, by the way) + to remember those we've lost to the battle.

Sooo...even though we'll have fun and meet some awesome new friends today...please take a moment to reflect on memories of those lost, to try to understand the struggle of those currently fighting, and to tell your loved ones what they mean to you.
Life is short - live fully.

Friday, October 14

10/14/2016

 
Picture
You guys have GOT to come out tonight for week 2 of this year's Friday Night Lights competition! The fun starts around 7pm when our AWESOME CFH athletes go head-to-head & fight for the winning spot over this four-week competition.

REMINDER: Our 5th annual "Barbells for Boobs" event is THIS SATURDAY and we need your help to reach our fundraising goal for this amazing organization (to help the early detection of breast cancer, with an emphasis on women and men under the age of 40)! Of course, we'd love for you to join us for a fun workout that morning, too.
​
Facebook Event  |  DONATE HERE


Today's Class Workout:
Strength: Jerk

Conditioning:
30 Burpees
30 Wall Ball (20/14#)
30 KB Swings (55/35#)
30 Box Jumps (24/20")
30 KB Tuck-ups

Thursday, October 13

10/13/2016

 
Picture
Remember, you are ALL invited to join us THIS SATURDAY at 9am for a Breast Cancer Fundraiser ($20 donation) and a totally scalable workout (we can make it harder OR easier)! Put on some pink gear, make a donation, and join us to support this fantastic cause - see you soon!
Facebook Event:
https://www.facebook.com/events/1605421753083857/

DONATE HERE:
https://fundraise.barbellsforboobs.org/fundraise/team?ftid=91825

Strength: Back Squat
Conditioning: Running & Power Cleans

Wednesday, October 12

10/12/2016

 
THIS is how we roll on Fridays in October! Our annual Friday Night Lights competition is underway...and these athletes are working hard for the winning spot! Swing by around 7pm each Friday in October to check it out, say hello, and cheer us on!

Remember, you are ALL invited to join us THIS SATURDAY at 9am for a Breast Cancer Fundraiser ($20 donation) and a totally scalable workout (we can make it harder OR easier)!
Facebook Event | DONATE HERE
Today's CrossFit Workout...

​Strength: Floor Press


Conditioning:
Run 200m
50 Lunges
40 Pull-ups
30 Push-ups
20 Front Squat (95/65#)
10 Hang Power Cleans
Run 200m
*compare to 11-2-15

Tuesday, October 11

10/11/2016

 
Picture
Search your closet and grab all your pink gear...make a donation online...and come see us THIS SATURDAY as we work together for an extremely worthy cause.

CANCER SUCKS and there's no way we can fully understand the true strength of its survivors...but we can do our small part to honor them, to raise money and help those in need, and to fight for fewer victims by providing early detection services.

If you can't join us for the workout, please consider making a donation HERE to help those in need.


​
Strength & Conditioning:
10:00 AMRAP
5 Deadlift (225/185#)
10 T2B
15 WB (20/14#)
THEN
3 sets (:60 on / 2:00 off) ME Shoulder-to-OH (115/75#)

Monday, October 10

10/10/2016

 
Picture
This AWESOME group of athletes kicked off our annual Friday Night Lights competition with a BANG! We can't wait to experience the excitement of the next few Friday nights. Come cheer on your favorite CFH athlete - guaranteed good time!
Strength: Snatch work
Conditioning: EMOM Circuit of KB step ups, then a push-up test

REMINDER: Our 5th annual "Barbells for Boobs" event is THIS SATURDAY 
and we need your help to reach our fundraising goal for this amazing organization (to help the early detection of breast cancer, with an emphasis on women and men under the age of 40)! Of course, we'd love for you to join us for a fun workout that morning, too.
​
Facebook Event  |  DONATE HERE


​

Saturday, October 8

10/8/2016

 
Picture
Our 5th annual "Barbells for Boobs" event is ONE WEEK AWAY! We need your help raising money for this fantastic cause (and of course, we'd love to have you join us for the workout, too).
Facebook Event  |  DONATE HERE

We doing the Hero WOD "JACK" as a Partner workout today!
20:00 AMRAP
10 Push Press (115/75#)
10 KB Swings (55/35#)
10 Box Jumps (24/20")
*Compare to 2-14-15
Rules, details, etc are on the whiteboard


<<Previous
    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.

    Archives

    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    12 Days Of Christmas
    1RM
    20 Rep Back Squat
    20rep Back Squat006747d1ac
    3 Amigos
    3RM
    "Annie"
    Ascending Ladder
    Back Extensions
    Back Extensions
    Back Squats.
    Back Squats.
    Ball Slams
    Barbaraa6e9256c04
    Barbell Lunges
    Barbell Roll Outs
    Barbell Roll-Outs
    Barbell Rollouts24cdf8dd1f
    Barbell Roll Outs5b2f4a0a96
    Barbells For Boobs
    Barbell Step Ups
    Barbell Step-Ups
    Bar Facing Burpees
    Bar-Facing Burpees
    Bar Hold
    Bear Complex
    Bear Complex
    Beep Test
    Benchmark
    Benchmark Wod
    Birthday Wods
    Black Friday
    Box Jumps
    Box Jumps
    Box Step Ups
    Box Step-Ups
    Bridge Up
    Broad Jumps
    Bulgarian Split Squat
    Bulgarian Split Squats
    Burgener Total
    Burpee Box Jumps
    Burpees
    Burpee Wall Ball
    C2B Pull Ups
    C2B Pull-Ups
    Candlestick
    Cf Games Wod
    Cf Open
    "Chelsea"
    Chest To Bar Pull Ups
    Chest-to-Bar Pull Ups
    Chest-to-Bar Pull-ups
    Chinese Plank
    Chin-Over-Bar Hold
    Chin Ups
    Chin-Ups
    "Cindy"
    Clean
    Clean & Jerk
    Clean & Jerk
    Cleans
    Coconut Oil
    Db Cleans
    Db High Pulls
    Db Press
    Db Snatch
    Db Snatch
    Db Thrusters
    Db Thrusters
    Deadlift
    Dips
    Dip Squat
    "Dirty 30"
    Double Unders
    Double-Unders
    Emom
    Fat Loss 101
    Fight Gone Bad
    Floor Press
    Floor Press
    Flutter Kicks
    "Fran"
    Front Rack Lunges
    Front Squat
    Front Squats
    Fundraiser
    Ghd
    Gladiators
    Goblet Squats
    Good Mornings
    Grasshoppers
    Ground To OH
    Ground To OH
    Ground To Overhead
    Ground-to-Overhead
    Haka
    Handstand
    Hand Stand
    Handstand Hold
    Handstand Push Ups
    Handstand Push-Ups
    Handstand Push-ups
    Hang Power Cleans
    Hang Power Snatch
    Hang Squat Clean
    Hang Squat Snatch
    "Helen"
    Hero Wods
    Hollow Body
    HSPU
    Inclement Weather
    Jerk
    Joe
    Jumping Jacks
    Jumping Lunges
    Jumping Lunges
    Jumping Squats
    Jump Lunges
    Jump Rope
    "Katrina"
    KB
    Kb Press
    Kb Sdhp
    Kb Snatch
    KB Swings
    KB Swings
    Kb Weighted Lunges
    Kb Windmill
    Kb Windmills
    Kettlebell
    Knees To Chest
    Knees To Elbows
    Lateral Burpees
    Lateral Hops
    L Sit
    L-sit
    L Sits
    L-sits
    Lucky Number 7
    Lunges
    Man Makers
    Mb Cleans
    Mb Push Ups
    MB Push-Ups
    Mobility
    Monkey Bars
    Mountain Climbers
    Muscle Ups
    OH Lunges
    Oh Lunges
    Oh Run
    OH Squats
    Oh-squats
    Over Bar Burpees
    Overbar Burpees5cd38e37b3
    Overhead Squat
    Paleo Challenge
    Parallette Pass Throughs
    Parallette Passthroughs11eba561d7
    Parallette Passthroughs23a08bde34
    Parallette Passthroughsb4a1932e0b
    Parallette Push Ups
    Partner Wod
    Pause Back Squats
    Pause Front Squats
    Pistols
    Plank
    Plyo Push Ups
    Plyo Pushups0bc28ab579
    Power Clean
    Power Cleans
    Power-cleans
    Power-cleans
    Power Snatch
    Press
    Press Cluster
    Prisoner Squats
    Progenex
    Pull Ups
    Pull-ups
    Pullups0b8dcc7230
    Pullupsb2ab71d366
    Push Jerk
    Push Press
    Push Ups
    Push-ups
    Push-ups1fa698d4a2
    Pushupsbccf90ff47
    Pushupsc051065ac7
    RDL
    Recipes
    Renegade Row
    Renegade Rows
    Ring Dips
    Ring Push Ups
    Ring Pushupsa724dea93a
    Ring Rows
    Rings
    Row
    Run
    Running Clock
    Russian Sit Ups
    Russian Situps69ab4ab6ea
    Russian Twists
    Sally
    Sandbag
    Scaling
    Sdhp
    Shoulder Press
    Shoulder To Overhead
    Shuttle Runs
    Sit Ups
    Situps2e7ad91242
    Situps4d133c93cd
    Situpse5ad0a4840
    Snatch
    Snatchgrip Deadliftb5d121f101
    Snatch Grip Push Press
    Snatchgrip Push Press76ffbae8f4
    Sots Press
    Special Wod
    Split Jerk
    Sprint
    Sprints
    Squat
    Squat Bar Hops
    Squat Cleans
    Squat Hold
    Squat Jumps
    Squats
    Squat Snatch Press
    Sumo Deadlift
    Sumo Deadlift High Pull
    Superman
    T2B
    Tabata
    Thruster
    Thrusters
    Tire Work
    Toes To Bar
    Travel Wods
    T Shirts
    Tshirtsa4dc03d023
    Tuck Jumps
    Tuck-jumps
    Turkish Get Up
    Turkish Getup31479ea4d3
    Turkish Get Ups
    Turkish Getupsd1dae8e664
    Updowns2f62254872
    Up The Ladder
    Video
    V Ups
    Vupsa90a9cc3e9
    Vupscddef2b855
    Waiter Walks
    Walking Lunges
    Wall Ball
    Wall-ball
    Wall Ball Sit Ups
    Wall Ball Situps256576e63e
    Wall Climbs
    Weighted Lunges
    Weighted Overhead Lunges
    Weighted Pullupsedffda19a6
    Weighted Pullupsf46fbcf00a
    Weighted Pushupsaf97ba56be
    Weighted Run

    RSS Feed