CrossFit Training for Hermitage, Donelson, and Nashville, TN

Friday, April 11

4/11/2014

Setting goals is a HUGE part of achieving success. We've talked a little in our private Facebook group about your 2014 goals, but let's start breaking those big items down to monthly/weekly tasks. What small steps can you take each week to get closer to that goal? We're talking anything from stringing together 10 perfect-form push ups or achieving a handstand...to starting a food log or increasing your water intake...to taking the TV out of your bedroom or getting at least 8 hours of sleep. There are plenty of things each of us could work on, so you just have to pick one of them and stay focused. What's your April/May goal? How are you going to achieve it?

Strength:
Turkish Get-Up (with KB or Odd Object)

Conditioning/Skill:
"Bar Hold" (75/55#)
Change positions every :15 for 6:00
-Top of Deadlift
-Clean to Front Rack
-Push Press & Lock Out
-Back Rack
-Push Press & Lock Out
-Front Rack
*compare to 12-4-13

Wednesday, December 4

12/4/2013

Strength: Turkish Get-Up (with a twist)

Conditioning: "Bar Hold" (75/55#)
Change positions every :15 for 6:00
-Top of Deadlift
-Clean to Front Rack
-Push Press & Lock Out
-Back Rack
-Push Press & Lock Out
-Front Rack
*compare to 5-21-13

...and here's the announcement you've all been waiting for...YOUR NEW CROSSFIT HERMITAGE SWAG IS READY TO ORDER! We owe a huge thank you to Chelsea Rank for getting the flag design started for us - we love it!

You can choose from either of these two designs; we have shirt samples and color options ready for you at the box so you can see the tank tops, burnout, short sleeve, long sleeve, zip up, and pullover hoodie options. Pick and choose to get what you want...and wait...wouldn't these make great Christmas gifts, too? You have about a week to pre-order so we can ensure they are printed in time and in our hands by 12/23.

Out-of-towners...just shoot us an email and we'll work through the details to get one of these beauties in your hands, too.

For those of you unfamiliar with the "Burn the Boats" phrase on the back, here's the deal...legend has it that when Cortes landed in Mexico in the 1500s, he ordered his men to burn their own ships to remove the possibility of doing anything other than going forward into the unknown. The phrase is also attributed to the commanders of the ancient Greek warriors who would command “burn the boats” to eliminate any notion of retreat as they landed on enemy shores. Remove the obstacles and excuses in your life. Commitment takes courage, but amazing things happen when you decide there is no turning back!

Monday, November 18

11/18/2013

THANK YOU, THANK YOU, THANK YOU to every single person who got involved in this year's Barbells for Boobs campaign! TOGETHER, WE SURPASSED OUR GOAL AND RAISED OVER $2,500!

Whether you made a donation, pushed yourself through the workouts, came out to cheer and support us, or wore all the pink material in Nashville...you ROCK! A special thank-you goes to Charlotte Sneed for always, always, always showing up and taking amazing photos of our craziness. You guys are what make our CrossFit Hermitage family so wonderful, and events like this allow us to share that greatness with the world. We are so proud!

Strength: Turkish Get-Ups

Conditioning:
8:00 AMRAP
2 Wall Ball (20/14#) + 2 Sit-Ups + 2 Tuck Jumps
4 Wall Ball (20/14#) + 4 Sit-Ups + 4 Tuck Jumps
6 Wall Ball (20/14#) + 6 Sit-Ups + 6 Tuck Jumps
etc...

Friday, November 8

11/8/2013

Did you set your November goal yet? You MUST have goals to truly succeed...bottom line. Whether your goals are habit based (drink 1G of water each day); skill based (practice pull-ups or DUs or HS after every workout); nutrition related (strict Paleo for 30 days); or something else...you have to set long-term goals, then figure out a few short-term steps that will get you there, then think about what you need to do each month to take those steps. Write your short- and long-term goals on the large boards, and jot down that monthly goal on the board by the water fountain TODAY. Stick to it and you'll be amazed at your progress!

Strength: Turkish Get-Ups

Conditioning:
4 Rounds
7 Wall Ball (20/14#)
7 MB Push-Ups
14 Russian Twist with MB

Thursday, October 31

10/31/2013

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

Thursday, April 25

4/25/2013

Strength:
Turkish Get-Ups

Conditioning:
6 min AMRAP
10 Tuck Jumps
10 Push-Ups
10 Sit-Ups

Thursday, January 3

1/4/2013

Here's a quick and yummy new Paleo recipe for you guys to try.
No-Crust Quiche (aka Egg Brownies)
Beat a dozen eggs in a large bowl & set aside.
Using a shredder or food processor, grate 3-4 large carrots and add to egg mixture.
Grate 2-3 zucchini AND squeeze the water out; add to egg mixture.
Add a dash of salt & pepper (we also included a pinch of rosemary and sage).
Grease a 9x13" baking dish, pour the egg mixture into the pan and bake at 375 for approximately 45 minutes. NOTE: this dish will puff a little while baking and deflate as it cools - don't panic. It's fine.

To serve, we cut this golden goodness into about 12 squares (hence the name "egg brownies"), which makes about 5-6 servings. You can store the leftovers for a few days - it's just as good reheated!

Strength:
Turkish Get-Ups (3x5 each arm; increase weight each time)

Conditioning:
5 Rounds for Time
10 Box Jumps (24/20")
10 KB Swings (55/35#)
10 Pull-Ups

Friday, July 20

7/21/2012

CONGRATULATIONS to our newest members! Will Griffith and Greg Lamberth both finished the CrossFit 101 program last night with a bang. Remember the Kettlebell, Wall Ball, Russian Twist WOD? These guys tackled it in 4 minutes. Be sure to give them a hearty CFH welcome as they enter the regular classes.

LIFT: Turkish Get-Up (5-5-5 each arm)

MetCon:
5 Rounds
10 Box Jumps (24/20")
20 Hollow Body Rocks
30 Jumping Jacks

Thursday, June 14

6/14/2012

A huge CONGRATULATIONS goes to Ediri (left) and Lisa (right) for graduating from our latest CrossFit 101 class last night. These sassy ladies are heading into the group classes soon, so be sure to say hello and give them a warm welcome!

LIFT: Turkish Get Up (5-5-5)

MetCon: For time, complete the following...
100 KB Swings (55/35#)
100 Mountain Climbers
(break in any order)

Monday, March 19

3/19/2012

A huge CONGRATS goes to Sandy Bell (on the left) for finishing 3rd in her age group at the St. Patty's Day Kegs & Eggs 5K Run/Walk on Saturday! Be sure to dole out an extra pat on the back during tonight's WOD.

LIFT: Turkish Get Up

MetCon:
12 min AMRAP
12 Box Jumps (24/20")
6 Thrusters (95/65#)
6 Burpees