4 sets of:
3 Turkish Get-Ups (R only/L only)
:60 Plant
3 Snatch (95/65)
10 Ring Dips
6 Snatch
9 Ring Dips
9 Snatch
8 Ring Dips
Etc…Until time runs out
NEW MEMBER, LINDA GILMORE, SHOWIN EVERYONE WHAT IT LOOKS LIKE TO GET CHIN OVER BAR DURING A PULL-UP…CHECK OUT THE NEUTRAL NECK POSITION…GREAT JOB LINDA!
I sure do hope so! Coconut oil has many healing properties. It can aid in weight loss, digestion, heart health, skin health, etc… Here is a piece from Dr. Mercola. Check out the entire article HERE.
How Coconut Oil Works Wonders in Your Body
Nearly 50 percent of the fat in coconut oil is of a type rarely found in nature called lauric acid, a “miracle” compound because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. (6)
Coconut oil is also nature’s richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.
LCTs are large molecules, so they are difficult for your body to break down and are predominantly stored as fat.
But MCTs (7) , being smaller, are easily digested and immediately burned by your liver for energy — like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.
Back in the 1940s, farmers discovered this effect accidentally when they tried using inexpensive coconut oil to fatten their livestock.
It didn’t work!
Instead, coconut oil made the animals lean, active and hungry.
I know for me personally, it helped me lean out (my body composition went down 2% after adding coconut oil into my diet.) I was stronger, yet leaner and had a healthy body fat %. Also, it helped regulate my hormones and was a part of aiding in getting pregnant with Brylee. I would simply eat a spoonful in the morning and in the evening. I would cook my eggs and use it to bake with as well, but it’s not too bad just eating by itself. Especially when you know how good it is for you!
Check out the video below of what coconut oil did for this gentleman…
4 Sets of:
Deltoid Mobility w/ Band 1 min
Scap Push-ups x 10
30 Walking Lunges
5 Wall Climbs
25 Walking Lunges
10 Wall Climbs
20 Walking Lunges
15 Wall Climbs
RANIE JONES CLIMBING ROPE ON A BEAUTIFUL BLUE SKY DAY!
Ok, folks…there are only 10 days left before our FIRST EVER CrossFit competition at our NEW box! We need you to sign up NOW. Find the “Make Payment” tab on the right hand side bar. Once you get to our CFH calender click on “Events” and scroll to February 4th. There you will find registration for our event on Feb 4th. I am taking a trip out to Murfreesboro tomorrow (Thursday) to invite all their athletes to participate so SPOTS will be filling up fast. I want our crew of athletes to have first dibs on registration spots so please sign up NOW to reserve your spot. Only 50 athletes come to play that day! Registration is $20 and goes towards building a WELL in AFRICA! What better way could you spend $20 next weekend?
IF you choose to donate or fundraise $150 you will receive a SPECIAL “Come to the Well” event tshirt. Please bring those donations with you Saturday and the shirt will be ordered and ready for pick up in just 2 short weeks. You will want one of these shirts! In the meantime, check out the video below for a quick look at SOME of the movements we will be doing during the 4 WOD’s on Saturday, Feb 4th.
Press 3-3-2-2-1-1
Straight into :30 Double Unders
Rest :90 btw sets
10 Ring Push-ups
20 GHD Hip Extensions
30 Double Unders
IS SHAWN GETTING HIS HEAD OUT OF THE WAY FOR A PRESS?
Only 7 more days competitors. Now is not the time to start slacking! Now is the time to pick it up a notch because you know all the other competitors are wanting to gain some big ground this week. IF you plan on rowing this Saturday at our ROW-A-THON I need to know asap. We have reserved rowers for those folks who have RSVP’d. If you plan to row a marathon on your own, great! Just let me know so I can get a rower for you. If you are not a part of a team yet and want to participate in the ROW-A-THON this Saturday from 7pm-2am just shoot Lindsey an email and we will get you hooked up with a team. Remember, it is $15 to get in the door. ($15 will be taken at the door.) We will have movies, games, and snacks. Your $15 goes towards building a well in Chad, Africa. Please show your love to your CrossFit Hendersonville coaches, athletes, and community and come on out this Saturday night!
3 x 8 Kipping Toes to Bar
External Rotation with band 3 x 12
15 Deadlifts (185/135)
20 Toes to Bar
25 Box Jumps
JUST THE BARBELL…HOW BEAUTIFUL!
In lots of ways! Check out the video below to see how a coach can assess some mobility issues just by watching you run. When we assess your mobility, we can give you drills to improve your flexibility and get your tissues/joints into a healthier state. Better flexibility and healthy tissues = less injuries! Less injuries = better workouts! Better workouts = a stronger, faster, healthier, and fitter YOU! Sign up at front desk if you are a member of CrossFit Hendersonville. If you aren’t a member and want to join that is ok too! Just email lindsey@crossfithendersonville.com to reserve a spot. Less than 10 spots left!
Power Clean 7 x 1
Rest :60 between lifts
3 Power Clean (135/95)
5 Hang Clean
7 Front Squats
WHY IS EVERYONE RESTING AT THE SAME TIME? WEIRD!
Read THIS article from CrossFit SouthBay and then watch the video below…
Confidence Through Strength - Lean Lifting PROMO from Bougie Photography on Vimeo.
3 x 10 Overhead Barbell Walking Lunge
3 x 10 Scapular Retraction
Rest :90 after set
100 Double Unders
8 Rounds of…
5 Pull-ups
10 Push-ups
15 Squats
Then, 100 Double Unders
How many meters have you accumulated in the last 18 days? Do you have 2 more weeks in you to finish strong? Keep getting in a little each day and it will add up quickly!
Please contact your coach if you want to be a part of our ROW-A-THON on Saturday, January 28th from 7pm-2am. We will have a big movie screen set up, four square, and Paleo goodies!!! Come to row, to hang out, and to encourage athletes on the rower!
You don’t have to ROW to come to the box that evening. You can come just as an encourager. If you decide you want to row 1000m or so, I am sure a team would love to have you jump in and help.
To make sure there are an adequate amount of rowers for this event, please email Lindsey at lindsey@crossfithendersonville.com to save your team or yourself a rower. They are going quickly! Only 5 rowers left for that evening!
Check out our final row video for a complete 10 minute tutorial over the entire rowing stroke. Hope these have helped! Thanks for being eager to learn and ask questions about the rower when you are in the gym. Coaches LOVE to be asked how to help!
10 minutes DL mobility
21-15-9 of…
Deadlift (225/185)
Handstand Push-ups
THE COMMITTED 5 AM’ERS…GETTING IT DONE DAY AFTER DAY!
Pretty cool to see how CrossFit is growing. A couple years ago, we would have laughed at the thought of a CrossFit commercial. In 2005 there were less than 100 affiliates and now, in 2012 there are over 3,000. Where will this movement of functional varied intense fitness take us? I think that is for YOU to decide! You make CrossFit what you want to make it. The opportunity for elite fitness is right in the palm of our hands. What will you do with it in 2012?
I’ve got one idea!!! Plan to sign up for the CrossFit Games Open starting February 22nd! Read more about it HERE.
3 x 3 Hang Power Snatch/ rest :10 at bottom position
10 Tall Box Jumps after HPS
Rest 2 minutes between rounds
Run 800m
30 KB Swings (53/35)
Lac Ball on 1st Rib
Hamstring with band
COACH MONICA IN THE OVERHEAD SQUAT…LOOKIN’ DETERMINED!
There are several events coming up in the next few weekends. We want you to be a part of these! Check out the events section at the top of the website to see more info on our ROW-A-THON and our “Come to the Well” competition. Our goal for each of these events is to raise $1,000 to help get clean water to people who are in desperate need for it! Visit Hope Springs International HERE to read more about what they have done in already in Africa. We are going to help them do more of the same thing! And we would love your help in being a part of either or both of these events.
Watch this video to see how you can help change lives!
4 sets of…
2-3 reps Weighted Pull-up 21X0
1 min Front Rack Mobility w/ band
Front Squat
2-2-2-2-2
Rest 3 minutes then…
Row 1000m
Also, remember to sign up for the “Come to the Well” event on Saturday, Feb 4th at 8:00am. Your registration fee goes to our efforts to help get clean water in Africa. Our goal is $1000 for this event and we are right under $200. Sign up HERE!
Accountability?
Meal ideas?
Community of folks trying to do the same thing you are?
Motivation?
A kick start to your “look better naked” goals for 2012?
Well, CrossFit Hendersonville has got it! And we are starting the process of learning how to eat tonight at our Nutrition Seminar at 6:00pm in the box. All members are welcome to attend. If you have been to a seminar before, come on back! If you have not been to a seminar, definitely come and get a seat in the front row.
We will be covering the basics of the types of food you can eat for best quality. Carbs, proteins, and fats will be covered. Then, we will spend most of our time diving into how much of that high quality food you should eat.
I have sent out the handouts through email for the folks that have signed up. If you decide to come last minute, I can send those handouts to you Monday evening. One of the handouts you can find HERE.
The best thing you can do is study the picture above AND read through the article I linked in the above paragraph.
Our 30 day challenge begins February 1st. For 30 days we will challenge all participants to eat clean, strip all the junk away, and get serious about making change. We have a good group of folks signed up already, so if you want in quit making excuses and procrastinating. Sign up NOW and get ready to make change. Email Lindsey at lindsey@crossfithendersonville.com to get in on this 30 day challenge. Details of the challenge are simple…
You commit to eating your best for 30 days.
You write down what you eat for 30 days (so that I can hold you accountable and give you advice on how to help you make change.)
You give all you got for 30 days.
Optional:
You can have pictures, measurements, weight taken on Thursday, January 19th. This is not necessary to participate, but it is encouraged. As you know, at CFH we like to track progress. We want to make sure things are changing so that you become as fit, healthy, and strong as you can be.
Who wants to look better naked this year? Get on board! It’s going to be a fun ride!
Newly CrossFit Endurance Certified Coach, Doug Warren will be leading the clinic. Here are the details… Date: Saturday, February 11th Time: 9:00am-1:00pm Place: CrossFit Hendersonville Who For: Anyone who has never been taught to run. Anyone interested in fine tuning their …
The “Come to the Well” event has been inspired by those in Chad, Africa (part of the Sub-Saharan desert) who strive to survive everyday without clean water. You can visit HERE to see pictures of what Hope Springs International (the …
“ROW A MARATHON INSTEAD OF RUN ONE!!!” Ever thought about running a marathon? How about ROWING one? Are you up for the challenge?? 26.2 miles = 42,126 meters Rowing Marathon is WHEN? Saturday, Jan 28th 7pm – 2am Yes! 2am!!! …
info@crossfithendersonville.com
615.545.2271
557 East Main St. Suite B, Hendersonville, TN 37075
RSS Feed
Strength/Skill:
10 minutes of Shoulder Mobility!
For Time:
9-6-3 of…
Thrusters (135/95)
Muscle-ups
*Scaling options will be available through your coaches
“SHE GIRDS HERSELF WITH STRENGTH AND MAKES HER ARMS STRONG”
PROVERBS 31:17
SEE YOU SATURDAY NIGHT AT THE ROW-A-THON!
CrossFit Hendersonville athletes, friends, and family! Come to the box at 7:00pm Saturday evening for some ROWING, MOVIES, FOUR SQUARE, and SNACKS!
We are going to have a big party, play games, eat snacks, and Row a Marathon together as a team. If you are on a team, you better come with your game face AND if you are not on a team yet, come anyway! I will gladly add you to my team. Contact Lindsey at lindsey@crossfithendersonville.com if you want to come row 1,000 or so meters for my team.
We will be here until 2am or however long it takes to row a marathon…42,000miles. Can’t wait to hang out with the CFH crew on Saturday night. As always, bring your family and friends. They are more than welcome to come and row with you! (Or just hang out and cheer you on.)
GET EXCITED…THE GAMES ARE COMING UP…