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

Tuesday, December 31

12/31/2013

 
Picture
Please help us send HAPPY BIRTHDAY wishes to Stacy Crandall today!

TWO REMINDERS
:
  • Holiday Hours...9 a.m. and Noon classes only today; CLOSED Wednesday; CLOSED Thursday.
  • If you are participating in the American Red Cross "Blood, Sweat, and Cheers" event with us on Saturday, January 11, YOU MUST DONATE BLOOD BEFORE JANUARY 5!




Strength: OH Squats

Conditioning:
3 Rounds
30 Wall Ball (20/14#)
20 Sit-Ups
10 Box Jumps (24/20")

Cash-out: Row 1k for time

Friday, December 20

12/20/2013

 
Picture
Our next 101 class begins Monday, January 6. Know someone who would make a great addition to our CFH community? Spread the word! Want to help someone get healthy or kick their fitness up a notch? Wait until the last minute to do your Christmas shopping? What a great gift idea!

Strength: OH Squats
Conditioning: 10:00 AMRAP
10 Power Snatch (50%)
10 Squat Bar Hops
10 Sit-Ups

Thursday, December 12

12/12/2013

 
Picture
Heads up...we're doing the super-fantastic "12 Days of Christmas" workout this Saturday! You'll pair up to help each other keep track, and we'll run two heats so please plan to stay just a little longer than usual.

Strength:
Overhead Squats

Conditioning:
6:00 cap
S
tart with 60 sit-ups, then get as many Wall Ball reps as possible in the remaining time.

Saturday, November 30

11/30/2013

 
Picture
You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!

For time:
(115/75#)
30 OH Squats
30 SDHP
30 Front Squats
30 Press
30 Lateral Hops
30 Floor Press
30 Front Rack Lunges

Tuesday, November 12

11/12/2013

 
Picture
Everyone has now completed the weigh-outs and these guys and gals ROCKED this challenge! As a group, they lost more than *SIXTY-EIGHT POUNDS* and more than *FIFTY INCHES* in only eight weeks (and that's in the chest, waist, and hips only...if you throw in the navel and thigh measurements, the numbers just get crazy big). That's awesome - please dish out huge kudos this week!

Let's keep the kudos rolling for a number of CFH athletes...Jennifer Perrier placed 1st in her age group in the Trevecca 5K challenge this past weekend; Lisa Stroud got a podium finish at the "Aged to Perfection" competition Saturday by placing 3rd in her age group; and Manda Patrick & Chelsea Rank did great on their runs during the Vegas Ragnar Relay! We can't wait to hear some of those stories...

Strength: Front Squats

Conditioning:
21-15-9
OH Squats (115/75#)
Pull-Ups

Friday, October 25

10/25/2013

 
Picture
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 17

10/17/2013

 
Picture
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

Monday, October 7

10/7/2013

 
Picture
Help us send TWO CFH family members a few HAPPY BIRTHDAY wishes today, please. Shawn Lott's birthday was Saturday, and yesterday was Jason Jenks' special day. Happy Birthday, guys!

Strength: OH Squats

Conditioning: 8 min AMRAP
5 Snatch
25 Double Unders
5 HSPU
20 Russian Twist

Wednesday, October 2

10/2/2013

 
Picture
Please help us welcome Shelby as the newest member of the CFH family! She's been CrossFitting for a while now, so she was able to jump right in with us. If you haven't seen her in class yet, please introduce yourself and make her feel welcome.

Strength: OH Squats

Conditioning:
8 min AMRAP
10 Pistols
10 T2B
10 Push Press (115/75#)

Saturday, September 28

9/28/2013

 
Picture
Congratulations to all of our athletes on the Lurong Paleo Challenge! Everyone has now completed their first three challenge WODs and we're posting some really great scores. Cheers to each of you!

Today's WOD:
50 Jumping Lunges
20 OH Squats
20 T2B
50 Jumping Lunges
15 OH Squats
15 T2B
50 Jumping Lunges
10 OH Squats
10 T2B

Thursday, September 26

9/26/2013

 
Picture
Don't forget: if you want to include anything specific in the PROGENEX order, let us know this week. Also, Warrior Dash is Saturday, October 5; there's a CFH group going and it looks like registration is still open!

Strength:
OH Squats

Conditioning: For time, complete the following...
Row 50 calories
30 Burpees
30 Pull-Ups
50 KB Swings (55/35#)

Friday, September 20

9/20/2013

 
Picture
Congratulations to everyone on the Lurong Paleo Challenge! These guys and gals are wrapping up their first week and doing great in their challenge WODs. Also, Shannon and Jennifer are competing in "Takes 2 to Tango" on Saturday; a few of you are doing the Warrior Dash October 5; and Ryan is signed up for the "Scary Strong Games" October 19-20. What are YOU doing to improve your health and reach your goals?

Strength: OH Squats

Conditioning:
3 Rounds
20 BB OH Lunge Steps (95/65#)
20 Lateral Burpees

Saturday, August 24

8/24/2013

 
Picture
Partner WOD today!

50 Back Squats (135/95#)
40 Pull-Ups
30 Shoulder-to-Overhead
50 Front Squats (85/65#)
40 Pull-Ups
30 Shoulder-to-Overhead
50 OH Squats (65/45#)
40 Pull-Ups
30 Shoulder-to-Overhead

Wednesday, July 31

7/31/2013

 
Picture
Strength:
Find 1RM OH Squat

Conditioning:
5 sets, not for time
10 Burpees
10 Partner WB Sit-Ups

What about those July goals?
Did you reach yours? If not, how close did you get?
Either way, what are you going to do to build on it for August?

Tuesday, July 23

7/23/2013

 
Picture
Huge kudos are in order for two of our CFH athletes: Manda Patrick just ran the Ragnar Northwest Passage Race in Seattle (and happened to PR her 5K time on her first leg of the run).
Rainy Atherton tackled the Chicago 1/2 Marathon this past weekend and PR'd her time by more than 8 minutes! Congrats to you both, ladies - well done!

Strength: OH Squats

Conditioning:
3:00 cumulative HS Hold
THEN
100 squats for time
THEN
:60 ME push-ups

Saturday, July 20

7/20/2013

 
PicturePhoto credit: Games.CrossFit.com
The CrossFit Games start next week, and the first event was announced as "Naughty Nancy." Of course, we don't know exactly what that means, but it's a great connection to our "Girls of Summer" here at CFH...so we're going to tackle the benchmark WOD "Nancy" today.

Read this quick article to be sure you're set up properly and ready to watch when the excitement starts; it looks like you WILL NOT be able to watch over the web this year.

"Nancy"
5 Rounds
Run 400m
15 OH Squats (95/65#)

Friday, July 19

7/19/2013

 
Picture
Happy Friday, everyone!

Strength: OH Squats

Conditioning:
Not for time, 5x5 Box Jumps (focus on height)
For time, Row 500m

Thursday, July 11

7/11/2013

 
Picture
We have another birthday to celebrate today - HAPPY BIRTHDAY wishes go out to Erica Gamble!

Strength:
OH Squats

Conditioning:
21-15-9
OH Lunges (75/55#)
C2B Pull-ups
Over-bar Burpees

Tuesday, June 25

6/25/2013

 
Picture
Don't forget - we have a number of helpful resources to help you stay on track and make it easy to eat clean. Take advantage - no excuses!
  • If you want Paleo meals prepared and delivered here for you each Monday, contact Lisa at My Paleo Works.
  • [CSA information deleted - new contact coming soon]
  • We also now carry delicious Paleo bars which are homemade by a local young lady & CrossFitter named Khristin. Her family has a farm in Mt. Juliet and they would love to start delivering farm-fresh eggs here for you as well. Eggs are $3/dozen so let us know if you're interested and we'll get this set up soon.



Strength:
OH Squats

Conditioning:
"Fran"
21-15-9
Thrusters (96/65#)
Pull-Ups

*compare to 2-14-13


Monday, June 17

6/17/2013

 
Picture
What a FANTASTIC weekend! The group pictured here tackled a beat-down WOD to wrap up the clinic...and survived it! Kudos to everyone who attended - you guys are taking your training to the next level and we see many, many PRs in your future.

Strength:
OH Squats


Conditioning:
EMOM for 10 minutes
3 Deadlifts (70-80%)
5 Tuck Jumps

<<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