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!!! …
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STRENGTH:
WEEK 3
5-3-1+ DEADLIFT
AMRAP in 20 minutes:
30 Box Jumps
20 Pull-ups
10 Ring Dips
CASH OUT:
3-5 Sets of Knees to Elbows, perform 5-8 reps each set
HAPPY BIRTHDAY CANDACE WOODARD!
Wish Candace a happy birthday when you see her next time. I missed a couple birthdays as I was wishing Brylee to be here last weekend! So, I’m giving Gretchen Cassetty and Liz Bradley some late birthday love. Hope you guys enjoyed your birthdays and had a wonderful time with friends/family!
OVER 1/2 WAY THROUGH THE PULL-UP CHALLENGE!
Tuesday marked DAY 50 of our summer PULL-UP CHALLENGE! You have made it 1/2 way, now it is smooth sailing until day 100. There will be a special prize for all who complete this grueling challenge. A couple more months and you will be there.
Here is a challenge for the next 50 days… Mix up your style of pull-ups. Meaning, try strict pull-ups, weighted pull-ups, close grip pull-ups, wide grip pull-ups, chin-ups, alternate grip pull-ups, butterfly pull-ups, pull-ups on rings, and of course the standard kipping pull-ups.
If you don’t have your kipping pull-up down pat yet, keep practicing the progressions. Perfecting your swing will help open up your shoulders, increasing flexibility. The kipping swing also teaches you how to control your body through neuromuscular facilitation. The kipping pull-up allows you to produce work in a shorter amount of time, thereby developing your fitness. Check out this picture to see the kipping swing practice broken down into segments…