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Saturday, December 31

12/31/2011

Tire tree: redneck or CrossFit? Either way, we have a belated Christmas gift for everyone to help wrap up the year....and since there's no peeking for Christmas gifts, you'll just have to show up to see what's in store!
Hint - there are deadlifts involved, so you might want to bring/wear your tall socks.

We're running heats for the workout, so please be prepared to stay a few minutes longer than usual. Don't forget, it's your job to cheer for your fellow CFH athletes when you're not busting your own tail out there!

REMINDER: we will be closed Monday, January 2 and will re-open with our usual class hours on Tuesday, January 3.

Friday, December 30

12/30/2011

It's great to come home to yummy slow-cooked chicken! It takes less than 10 minutes to put together and literally falls off the bone when you pull it out of the slow cooker.

Cover the bottom of a slow cooker with a sliced white onion
Mix together: 1 tsp sea salt; 2 tsp paprika; 1 tsp cayenne pepper; 1 tsp white pepper; 1 tsp poultry seasoning; 1 tsp garlic powder and use your hands to rub this mixture over the entire chicken
Place the spiced chicken on top of the onions in the slow cooker, cover, and cook on low for 5-6 hours

How's that for quick and delicious?!?

LIFT: Hang Power Cleans (5-5-5)

MetCon:
3 rounds
5 HSPU
10 HPC (135/95)
150 Singles

SCHEDULING NOTES: We have a great workout planned for Saturday and we're going to run everyone in heats...so please be prepared to stay a few minutes longer than usual. Don't forget, it's your job to cheer for your fellow CFH athletes when you're not busting your own tail out there!

REMINDER: we will be closed Monday, January 2 and will re-open with our usual class hours on Tuesday, January 3.

Thursday, December 29

12/29/2011

CONGRATULATIONS to Jennifer Smith! She has now officially graduated from our CrossFit 101 class and is ready to play with the big dogs in our regular group class. You should've seen the effort she put into last night's WOD - beautiful!

LIFT: Deadlift (5-5-5)

Skill Work: Turkish Get-Up Practice

MetCon: Tabata Squats & Tabata Sit-Ups

SCHEDULING NOTES: We have a great workout planned for Saturday and we're going to run everyone in heats...so please be prepared to stay a few minutes longer than usual. Don't forget, it's your job to cheer for your fellow CFH athletes when you're not busting your own tail out there!

REMINDER: we will be closed Monday, January 2 and will re-open with our usual class hours on Tuesday, January 3.

Wednesday, December 28

12/28/2011

We are proud to be the official off-season training program for the Nashville Men's Rugby Football Club! Visit www.NashvilleRugby.com to meet the team and check out the game schedule so you can see the guys in action.

LIFT: Hang Power Snatch (5-5-5)

Skill Work:
5 Rounds (not for time)
3 Kipping Pull-Ups
1x Agility Ladder
5-second Handstand hold x 3
1x Hurdles
Rest 1 minute

Tuesday, December 27

12/27/2011

Grab your sweatbands and striped socks - it's time to get back to work!

LIFT: Push Press (5-5-5)

MetCon:
21-15-9
Russian Sit-Ups (25/15)
KB Swings (55/35)
OH Lunges (45/25)

Monday, December 26

12/26/2011

REMEMBER - the box is closed tonight in observance of the Christmas holiday. If you need to work off some of those desserts (or even some family frustrations), feel free to tackle this at-home WOD. We'll see you guys again tomorrow night!

Air Squats (80-60-40-20)
Situps (40-30-20-10)
Explanation: do 80 air squats, then 40 situps, then 60 air squats, then 30 situps, then 40 air squats, then 20 situps, then 20 air squats, then 10 situps. Do this for time, but KEEP GOOD FORM on your squats!

Saturday, December 24

12/24/2011

For those of you traveling and bogged down with the holiday hustle and bustle, here are a few ideas for the next few days. Be sure to send us pictures showing you and the families tackling these Reindeer Games together!

1 Round for Time:
100 Push-ups
100 Sit-ups
100 Squats
(remember to scale appropriately)

OR

1 Round for Time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

OR
3 Rounds for Time:
Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting! Repeat twice.

Friday, December 23

12/23/2011

Look at the difference in these overhead positions. Which one is correct? What's wrong with the others? Keep these pictures in mind when you have weight overhead and we yell corrections like "armpits", "ribs down", and "strong column".

LIFT: Push Press (5-3-1+)

MetCon:
10 minute AMRAP
10 Dumbbell Renegade Row
10 Dips
10 Knees to Chest

Thursday, December 22

12/22/2011

Make plans to attend Saturday's 10 a.m. class for our version of "12 Days of Christmas" - it's going to be a GREAT workout to kick start your weekend!

For tonight, we're not doing one-arm push-ups like this little guy, but we do have ring push-ups to look forward to.

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

MetCon:
15-10-5
Push Press (95/65)
Ring Push-ups
Pull ups

Wednesday, December 21

12/21/2011

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

Tuesday, December 20

12/20/2011

CONGRATULATIONS to Troy McMaken for graduating from our CrossFit 101 class. He's now moving into the group class - watch out!

LIFT: Shoulder Press (5-3-1+)

MetCon:
3 rounds
15 KB Swings (55/35)
15 Box Jumps (20")

Monday, December 19

12/20/2011

A little Monday Motivation for everyone…let's hit this week hard and finish strong as we head into Christmas weekend!

LIFT: Deadlift (5-3-1+)

MetCon:
3 rounds
5 DL (225/135)
7 parallette push-ups

Saturday, December 17

12/17/2011

There's no snow on the ground, but today's WOD should give us the opportunity to create sweat angels! Are you ready?

You'll want to dress in layers today - we WILL be outside a little.

Run 200 m
50 lunges
40 pull-ups
30 HR push-ups
20 FS (95/65)
10 HPC (95/65)
Run 200m

Friday, December 16

12/16/2011

Good base with the feet; hips below parallel; chest up; barbell over midfoot; head in a neutral position....keep all this in mind when you come in tonight. We're doing back squats!

LIFT: Back Squats 3-3-3

MetCon:
3 Rounds
150 Singles
10 Push-ups
15 Squats

Scaling options on the whiteboard.

Thursday, December 15

12/15/2011

Herschel from South Brooklyn says "I got this." How do you feel about your deadlifts today?

LIFT: Deadlift 3-3-3

MetCon: 12 min AMRAP
3 Pull-ups
6 Deadlifts (185/135)
9 KB Swings (55/35)

As always, scaling options are posted on the whiteboard.

Wednesday, December 14, 2011

12/14/2011

You guys have had some great nutrition questions the past few days...so here's a peek at tonight's dinner to spark some ideas in your kitchen.
Yummy (and easy) Chicken Stir-Fry
Heat a 'swish' of olive oil in a wok
Cut some chicken into bite-sized pieces and saute it for 4-5 minutes
Add spices if you wish (cayenne pepper, garlic powder, etc)
Add some sliced red peppers, green peppers, onions, mushrooms (and whatever other vegetables you would like)
Saute for another 3-4 minutes then scoop onto a plate and enjoy

LIFT: Push Press (3-3-3)

MetCon:
8 min AMRAP
10 one-arm DB Cleans (20/12)
10 parallette pass-throughs

Tuesday, December 13

12/13/2011

LIFT: Front Squat (3-3-3)

MetCon:
Descending Ladder: 12-9-6-3
Hang Power Cleans (135/95)
Toes to Bar

Scaling options on whiteboard.

Monday, December 12

12/12/2011

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

METCON:
5 rounds
10 Push Press (95/65)
10 Ring Push Ups

Scaling options on whiteboard

Saturday, December 10

12/10/2011

Our silly Saturday group being themselves last weekend…there's no telling what's in store for us today!

WOD:
4 Rounds
200 Singles
15 Burpees
30 KB Swings
4x Monkey Bars
15 V-ups

As always, scaling options discussed in class.

Friday, December 9

12/9/2011

Check out this recent Washington Post article about Compartment Syndrome (think of it as a lesser case of Rhabdo) from exercise. The culprit wasn't CrossFit, nor weightlifting, nor running. What caused it? ZUMBA!

Injuries can happen when doing any sort of exercise program, but here at CrossFit Hermitage, we minimize the risk of injury by: having a robust CrossFit 101 program that focuses on proper form and mechanics; always warming up appropriately before WODs; and always having a certified trainer present to ensure proper form and scaling of WODs.

Today's WOD:
LIFT: OH Squat (5-5-5)

Skill Work (not for time):
200 Singles
5 Ring Dips
Hand Stand Hold (3 min total; come out when you need, rest, and get back up)
200 Singles
5 Ring Dips
Squat Hold (3 min total; come up when you need, rest, and get back down)

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