info@crossfithendersonville.com
615.545.2271
557 East Main St. Suite B, Hendersonville, TN 37075
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10 Rounds for Time:
5 Handstand Push-ups
10 Pull-ups
HAVIN’ A LIL’ FUN ON THE OCOEE THIS WEEKEND…
Spencer Smith ridin’ the bull down the river!!! Looked like he wasn’t going to make it through the rapid, but no worries the last couple pictures show him conquering the raging rapid. Thanks to everyone who went. We had a great time and can’t wait until OCOEE WHITE WATER ADVENTURE YEAR 3!!!
Anyone have any ideas for our next adventure? Backpacking? Rock Climbing? ZipLines in the Smokies? Post to comments what adventure you want to do next.
REMINDERS:
REGISTER FOR THE WHOLE 9 NUTRITION WORKSHOP
Spots are filling up quickly! Visit our EVENTS page to register now.
“EAT YOUR BEST” FALL CHALLENGE 2010 IS COMING UP
September 12th we will kick off our 4th Nutrition Challenge in 1 year! This will be the last one of 2010 so get in and get motivated now. Don’t wait until next year. Enjoy a new you this fall and winter! We will have a COOKOUT at the McDuffie’s house the first week of the challenge to get you excited and ready for the following 8 weeks. I know I’m in! $20 to contribute to the POT is all it takes! Last challenge the POT was $500 for the top male and $500 for the top female, plus a FREE 1 HR MASSAGE! Why not throw in $20 bucks for a chance to win, right? We will also have a “Most Ripped Up” reward going to well, you guessed it…the Most Ripped Up Participant of the Challenge! You’ve got 2 weeks to get focused for the challenge. Remember to save up $20 in the next 2 weeks so there aren’t any excuses when Sept 12th rolls around.
PERSONAL BESTS GALORE!
Your hard work and consistency with the Wendler 5-3-1 strength program you have performed before the WOD has paid off. We saw everyone improve their strength in at least one if not all of their lifts on Monday and Tuesday when we tested the CrossFit Total. We will test the Power Clean on Friday and get the final results and numbers down then. Did you enjoy Wendler’s strength program? Would you like to see us come back to it? Post thoughts to comments. And come on people…really POST what you are thinking. Interact with each other! Some of you have expressed interest in wanting a picture of the Whiteboard put up daily to see your times compared to others and where you stand in our gym. Let’s start posting your time/rounds/reps for the daily WOD on the current post. That way if you see a strong time or workout done by someone you can throw them a congratulations! Sound good? Cool…let’s get the comments a starting!!!
PUT YOUR PERSONAL BESTS UP ON OUR AUGUST PR BOARD
THIS WAS A BIG MONTH FOR CROSSFIT HENDERSONVILLE SO LETS GET IT DOWN IN THE BOOKS! WRITE DOWN YOUR PR’S FOR YOUR CROSSFIT TOTAL LIFTS OR ANY OTHER PR YOU GOT THIS LAST WEEK BEFORE WE ERASE IT AND MOVE ON TO THE SEPTEMBER PR’S.
THINK ABOUT SOME BODYWEIGHT/GYMNASTIC GOALS FOR THIS MONTH…
You might be asking WHY? Because we are going to start focusing on Gymnastics this month. For those of you that get scared when you hear the word gymnastics, just think of it as learning how to control your body because gymnastics is simply that, learning to control your body. You will develop strength, flexibility, coordination, and balance in the process. We will have a group warm-up focused on gymnastics skills and drills. There will be a consistent gymnastics warm-up along with dynamic movement prep to get your ready and geared up for the workout of the day.
I loved the program. I can’t believe how strong I have gotten. I am so proud of everyone. Going to miss the weights for a while, but now off to a huge challenge for me….Gymnastics. Ugh. We will see how I do. Bring it on.
Loved the strength program. It improved my form as much as my strength. May have to continue doing it as part of my endurance workout/rest days.
Great pictures of the rafting trip! looks like it was a fun time. Spencer is rocking the bow!
Enjoyed the weight lifing want to continue it as it helps with the overall crossfit lifestyle. i would like to have a link on the web page showing the top 3 times our gym posts for the name work outs like on the white board. I think that would be nice to motivate people to get on the board and help them gauge where they need to strive to be as well as give those on it something to be proud of?
I’ll put the whiteboard of our top 3 Named WOD’s up soon. We need to change up “Angie” and “Elizabeth” from this month. I will also start putting the monthly PR’s that are on the whiteboard on the website too. So, which Named WOD are you going to go for next? You’ve got your name up there for a few, but I think you could get a few more. You need to try “Linda” if you haven’t yet. That is some good work! Wanna come in Sat and try it out?