5-5-5 DEADLIFT
21 Kettlebell Swings
15 Burpees
3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Overhead Medicine Ball Sit-up Throws
Now that the 100 day pull up challenge is winding down……
Burpee Club Day 51 from PromAth on Vimeo.
OFF DAY, MAKE UP A MISSED LIFT (5-5-5)
25 Double Unders
15 Sumo Deadlift High Pulls
10 Medicine Ball Cleans
3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Overhead Medicine Ball Sit-up Throws
CrossFit Sumo Deadlift High Pull Explanation and Demo from CrossFit Emerald Coast on Vimeo.
5-5-5 PRESS
75 Sit-ups (25 Sit-ups, 25 Med Ball Sit-up Throws, 25 Overhead Med Ball Sit-up Throws)
150 Squats (50 Air Squats, 50 Jumping Squats, 50 Air Squats)
75 Sit-ups (Repeat as above)
3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Knees to Elbows
Another interesting study posted by Crossfit AnaerobicInc.
If Americans ate only foods advertised on TV, a new report says, they would consume 25 times the recommended amount of sugar and 20 times the amount of fat they need, but less than half the dairy, fiber and fruits and vegetables.
For the study, being published this month in The Journal of the American Dietetic Association, researchers taped 28 days of prime-time television as well as Saturday-morning programming on the four major broadcast networks. They identified 800 foods promoted in 3,000 ads and used a nutritional software program to analyze the content of the items, comparing the foods’ nutritional values with the government’s food guide pyramid and recommended daily intake values for various nutrients. Continue reading..
5-5-5 BACK SQUAT
15 Hang Squat Cleans/Push Jerk
Run 400m
3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Overhead Medicine Ball Sit-up Throws
Check out this cool article from Crossfit Anaerobicinc.
When you look in the mirror, what do you see? Your perception of how your body looks forms your body image. Interestingly, a perfectly-toned 20 year old fitness model could have a very poor body image, while an average-shaped 50 year old man or woman could have a great body image. Regardless of how closely your actual figure resembles your perception, your body image can affect your self-esteem, your eating and exercise behaviors, and your relationships with others.
Click HERE to learn
What factors influence your body image.
Whether or not it’s possible to achieve the “ideal body.”
Is the “ideal body” really your key to health, success, beauty, & happiness?
What can you do to improve your body image.
Start your weekend off right with us at 8am at the gym as we begin our partnership with the local Marine recruiting office. Once a month we will be hosting a Marine Workout of the Month. Several Poolees (those waiting to enter boot camp) and Marines will be present to join us for the normally scheduled Saturday morning FREE workout. Bring a friend and introduce them to CrossFit and introduce yourself to our guests. See you there!
5-3-1+ POWER CLEAN
30 Box Jumps
20 Push-ups
30 Kettlebell Swings
20 Pull-ups
Ring Support :5-:10 alternated with 3-5 sets of 10-15 Hollow Rocks
JAMA COOK COMING OUT OF AN OVERHEAD SQUAT!
A fundraising community event/workout to benefit LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. This will be a big event for Crossfit Hendersonville. Now is the time to begin thinking about your commitment and inviting your friends. More detailed information will follow. In the meantime, check out the official FIGHT GONE BAD 5 website for more comprehensive information about the event.
All of you at Crossfit Hendersonville have dedicated yourselves to living an active, healthy lifestyles. Not only do you pull yourselves out of bed at crazy hours, you pour yourselves into your workouts each week. In addition, many of you have sacrificed your “comfort” foods to healthy, life-giving “paleo” foods and painstakingly weighed and measured your “zone” porportions. Through all of this effort, why not take advantage of this hydrostatic weighing opportunity to see how far you’ve come or set goals for where you want to go? Fitness Wave will be coming to the FMC to perform this test.
If you are not familiar with Hydrostatic Weighing, this is exactly what to expect. Taken from the Fitness Wave website:
Hydrostatic Body Composition Test
Hydrostatic (underwater) Body Composition Testing is universally considered the “Gold Standard” of body fat testing, to which all other methods still compare. When you lose weight, it is essential that you lose body fat, not muscle. Muscle loss can slow down your metabolism, making it even harder to lose weight or become leaner. Periodic testing will help you track and graph your short and long term goals. In only minutes, you will receive a personalized printout that will give you the tools you need to succeed.
The individual is weighed underwater and then calculations compare land weight versus underwater weight. This comparison gives body fat versus lean mass. The test is conducted in a hydro densitometry tank in two feet of water that is heated to 93°.
Don’t miss out on an opportunity to accurately plug into your body’s needs. This could be the motivation you need to jumpstart your nutrition or maybe you have reached a plateau and this is the missing information needed to unlock just “why” you haven’t been able to drop that last 10lbs or maybe still, you’re just curious 
We have several empty spots, so sign up NOW to secure yours by emailing lindsey@crossfithendersonville.com
Check out what motivates Chris Spealler and Heather Bergeron, two Crossfit Games 2010 competitors:
5-3-1+ DEADLIFT
*Compare to 1/18/2010
10 Thrusters, 50 Double Unders
8 Thrusters, 40 Double Unders
6 Thrusters, 30 Double Unders
4 Thrusters, 20 Double Unders
2 Thrusters, 10 Double Unders
Ring Support :5-:10 alternated with 3-5 sets of 10-15 Hollow Rocks
SUSAN HAAG WORKING ON STAYING ON HER HEELS AND FINDING HER DEPTH
A positive self-image is one of the most powerful effects of training, yet it is far too often misunderstood as a cause. Effort, motivation, and dedication are all learned capacities we pick up through the course of our lives in response to positive or negative outcomes. This means that everyone’s past is necessarily different and has shaped their identity to this point in a decidedly unique way. This is unavoidable, but too many use it as a justification to fail, to continue to see themselves as unfit, obese, or physically unable. It’s as if God had given them low self-esteem and massive insecurity and its their duty to accept it. No identity is etched in stone. No one is fundamentally anything except what they do.
Check out the rest of what fitness means to Games competitor Blair Morrison, HERE.
The video below shows a lil’ bit of FITNESS THE CROSSFIT WAY. Remember that not only do you reap the benefits of physical adaptations with CrossFit, but with training you are able to build self esteem, character, a strong work ethic, plus much more. What benefits have you seen emotionally and mentally since training with CrossFit Hendersonville?
OFF DAY, MAKE UP A MISSED LIFT (5-3-1+)
Run 800m
30 Deadlifts
Run 600m
30 Hang Squat Cleans
Run 400m
30 Front Squats
Run 200m
30 Push Press/Push Jerks/or Split Jerks
Ring Support :5-:10 alternated with 3-5 sets of 10-15 Hollow Rocks
When food looks and tastes this good, it’s easy to stay on track!
5-3-1+ PRESS
Run 400m
7 Rounds of the couplet:
7 Deadlifts
15 Ring Dips
Then…400m Run
Ring Support :5-:10 alternated with 3-5 sets of 10-15 Hollow Rocks
What a huge accomplishment, we are all so proud of you! Here is a picture of Laura right before she crosses the finish line!
This article from Mark’s Daily Apple is a great resource on mobility drills for a few of these very spots. It is extremely important to work on our weaknesses and tight areas in order to continue seeing gains as well as protecting us for injury down the road. Click HERE for the full article as well as daily stretches to increase your mobility!
5-3-1+ BACK SQUAT
Squats
Sit-ups
Push-ups
Ring Support :5-:10 alternated with 3-5 sets of 10-15 Hollow Rocks
Did anyone catch the Live Coverage of the Games this weekend? If you did, you were amazed! If you didn’t, now would be a great time to subscribe to the CROSSFIT JOURNAL. Click HERE to subscribe for a whopping $25 /year. In the next few days and weeks, the Journal will have videos of highlights of all the events that took place over the weekend. Tennessee was well represented with Rich Froning Jr., out of Cookeville, who placed 2nd for the men and Michelle Kinney, from Memphis, who scored a Top 10 Finish. The athletes tackled a whole weekend full of workouts that were physically and mentally challenging beyond anything most of us have ever experienced! The set-up on Sunday looked more like an adult playground than a set-up for a workout. With ropes to climb, walls to jump over, and bars to swing on the athletes truly enjoyed the weekend of workouts in a twisted love/hate CrossFit kind of way. If you ever need some inspiration for a daily WOD, watch a few minutes of the videos that will soon be posted, and you will be ready to go! Here are the winners of the Games from the CrossFit HQ post today. From right to left, Individual Men, Affiliate Team, Individual Women, and Master’s Division.
