Strength/Skill:

5 x 3 Back Squat

10 Shoulder Taps in btw sets

(increase to handstand position if needed)

5 Rounds for Time:

5 Power Cleans (155/105)

10 Toes to Bar

THANKS FOR ALL THE HARD WORK SATURDAY AT “COME TO THE WELL”

THE TOP 3 LADIES OF “COME TO THE WELL”

ERINKYLE WILLIS, 1ST PLACE

LAURA COLE, 2ND PLACE

JULIE ELAM, 3RD PLACE

THE TOP 3 MEN OF  ”COME TO THE WELL”

KOREY AKERS, 1ST PLACE

BILLY SHELTON, 2ND PLACE

TIM DONEGAN, 3RD PLACE

“COME TO THE WELL” RECAP…

The community of CrossFit Hendersonville had a fun time together Saturday morning getting a little sweaty, rainy, and grassy from broad jump burpees!

Over the four hours of competition the athletes competed in 4 WOD’s, and one of those WOD’s had a Part A and Part B.  5 WOD’s in less than 4 hours and we saw some amazing athleticism and effort out of the 29 that competed.

We thought we would beat the heavy rain Sat morning and go ahead and knock the outdoor WOD’s out, however God had a different plan!  Since we were raising money for clean water, God decided to pour upon us his water just as we opened up the first heat of the first WOD’s.  Needless to say, as CrossFitters we embraced it and stayed out in the rain running through 3 heats of men and women doing tire flips, tire jumps, jug carries, sprints, overhead slosh pipe lunges, and the favorite broad jump burpees.

Two hours later we headed into the box for the last 2 WOD’s that put a toll on the athlete’s shoulders.  Good thing the outdoor WOD’s took out their legs because as they headed indoors, there were some handstand push-ups, overhead squats, pull-ups, and some rowing waiting on them!

It was an exciting morning for all of our athletes.  Many of whom had never competed before.  And for those of you who did not get a chance to compete this weekend, make sure to ask those who did how it was.  All of the “first time” competitors I spoke with LOVED it and said they would want to do it again and SOON!

So, with rain and grass tossed all over our clothes we headed home for a warm shower, a good Paleo recovery lunch, and an afternoon nap…all to be ready to go Monday morning again!  Great job this weekend.  See you in the box in the morning for another great WOD.

And if you missed the final standings make sure to scroll down to Sunday’s post.

“COME TO THE WELL”

4 WOD FUNDRAISER TO HELP RAISE MONEY FOR HOPE SPRINGS INTERNATIONAL. WITH YOUR EFFORTS TO DONATE AND RAISE MONEY YOU WILL HELP CLEAN WATER WILL REACH THOUSANDS!

BE THERE AT 7:30 TO WARM-UP.  WE WILL HAVE A GUEST SPEAKER AT 8:00AM TO KICK US OFF. THEN WE WILL BRIEF THE FIRST 2 WODS AND GET GOING WITH THE FIRST HEAT AT 8:20. YOU WILL HAVE ABOUT 40 MINUTES IN BETWEEN WORKOUTS.  YOU WILL JUDGE ANOTHER HEAT.  BE PREPARED TO HAVE YOUR POST WOD DRINKS/SNACKS PREPARED BECAUSE THERE WILL BE A SHORT TRANSFER TIME BETWEEN JUDGING AND NEXT WOD.

HERE IS THE SCHEDULE BELOW.  CHECK OUT YOUR TIMES.  IN WODS A AND B HEAT 1 WILL JUDGE HEAT 2 AND VICE VERSA.  IN WODS C AND D HEAT 3 WILL JUDGE HEAT 1.  HEAT 1 WILL JUDGE HEAT 2.  HEAT 2 WILL JUDGE HEAT 3.  ALL OF THESE DETAILS WILL BE REVIEWED IN THE MORNING, BUT PLEASE COME AS PREPARED AS YOU CAN BE!

Strength/Skill:

10min Hip/Ankle Mobility

“McGhee”

AMRAP in 30minutes:

5 Deadlifts (275/185)

13 Flash Push-ups

9 Box Jumps (24/20)

*alternate rounds with partner

CROSSFIT KIDS HAVIN’ A BLAST WORKING OUT IN THE

SUNSHINE THIS WEEK!

ROW-A-THON WINNER…

BOYD JOHNSON 181,000 meters

2nd-5th place…

Josh Fortenberry 156,800m

Julie Elam 86,154m (in 10 days)

Jason Strickland 71,000m

Donna Daly 28,500m

Congrats to these guys for spending some extra time on the rower.  I have already seen their efforts pay off in the gym.  Increased endurance, stamina, and strength on the rower will improve all areas of their fitness.  Nice job ladies and gentleman!

PRE-WOD/POST-WOD EDUCATION…

The basic zone portions for pre-wod nutrition if it is 90 minutes or more before a WOD should follow a regular 3,4, or 5 block prescription.  If you need to eat something 60 minutes or less before a meal, follow a 1:1 pro/fat ratio or a 2:2 pro/fat ratio.

The basic zone portions for post-wod nutrition within 30 minutes of your WOD should look something like 2:3 or 2:4 pro/carb ratio.  Read more below about some basic guidelines and examples from CrossFit Impulse…

Thanks to CrossFit Impulse for an easy to read pre/post workout nutrition guideline.  Included are some examples of what a post wod meal could look like. Click on their link for answers to other basic nutrition questions.  Day 3 in the nutrition challenge!  Post to comments if you are needing help in any specific area!

10. What should I eat before a workout?

These last two topics are minor details that we recommend you don’t worry about until you have all your other nutrition decisions correct. If you are worried about pre and post-workout nutrition and timing but you’re still having a slice of banana bread and saltine crackers for lunch then you’re completely putting the cart before the horse. Get the basics right first and then let the details follow.  So on to the answer…For optimum performance, in the 24 hours prior to a workout you should eat Zone proportion meals from clean food sources, just as we recommend you eat every day. The only real question is what volume of food should you eat prior to a workout, and the answer is unique to every athlete. Almost nobody prefers eating immediately prior to a workout, in the 30 minutes or less before 3, 2, 1, GO!  Most athletes eat an hour or more prior to the workout. Some athletes find they must fast longer prior to the WOD in order to avoid nausea. However, your performance will suffer if you don’t consume some fuel before the WOD, so make sure you’ve eaten a quality meal sometime in the 1-4 hours prior. Only experimentation and finding what works for you will yield the answer.

11. What should I eat after a workout?

Again, before you worry about post-workout nutrition you should be maintaining a strict Zone-Paleo diet and training regularly. I get the feeling that many people think they can find the magic bullet here, and somehow by drinking the perfect blended concoction of unicorn tongue and Cinnamon Toast Crunch right after a WOD they can ignore nutrition the other 23 hours of the day that comprise most of your results. Just like in most of life, results aren’t achieved through one masterfully planned and incredibly executed event, but rather through an endless string of small but intelligent decisions all day, every day.  However, if you are ready to investigate post-workout nutrition to improve your results, then read on.

The objective of post-workout nutrition is to optimize recovery by replenishing glycogen stores and providing protein to begin tissue repair. In theory, this improves the results of your next WOD, decreases hunger throughout your day, and improves body composition. However, despite all the possible benefits, implementation is quite varied among different athletes. The common trend seems to be

1. High glycemic load carbohydrates (fruits, berries, sweet potatoes, etc.)
2. Easily digestible protein (eggs, milk, etc.)

The science behind post-workout nutrition is that in the time window directly after high intensity exercise your body gets a “get out of jail free” card with respect to high glycemic carbs. This window spans from when you finish your last rep to 2 hours later, but is most potent in the first 30-45 minutes after the WOD.  Not only are you less affected by an insulin spike during this time, but your body can actually productively use that insulin in replacing glycogen. Some athletes also like to include protein to start the tissue repair process. Therefore, most post-workout meals are light 1-2 block snacks that might be more carb heavy than a strictly Zone balanced meal. As an example, here are the post-workout meals of some of CrossFit’s tops trainers and athletes:

• Miranda Oldroyd drinks a 20 oz chocolate milk within 10-15 minutes after her WOD.
• Matt Chan recommends a fast digesting protein such as eggs and carbs such as fruits and berries.
• Chris Spealler eats Progenex, which is a brand of supplements in the form of a protein shake.
• Greg Amundson eats a regular zone proportion meal.
• Mike Giardina eats a 2 block protein shake made with Progenex and coconut milk, with coconut water added after metcons.
• Nadia Shatila eats a slightly carb heavy meal of sweet potatoes, chicken, and fat.
• Josh Everett eats sweet potatoes and chicken breast.

Much like pre-workout nutrition, take these guidelines, experiment, and find what works for you. And remember that post-workout meals are crossing the t’s and dotting the i’s on an already solid nutrition plan. They aren’t the focus of a solid nutrition plan.

Strength/Skill:

5 x 5 Push Press

Wall Facing Squat Therapy x 10 btw PP sets

AMRAP in 9:00

Sprint 100m

9 DB Thrusters (45/25)

Register HERE for “COME TO THE WELL” Saturday!!!  Remember, bring your donations Saturday.  $150 gets you a SPECIAL EVENT TSHIRT!

DR MARK CONCENTRATING DURING HIS OVERHEAD SQUAT DESCEND

RECIPE FOR BREAKFAST OR EVEN BETTER…POST WOD!

Make sure to visit our very own RECIPE BLOG HERE made by our very own CFH athlete, Shannon Jacobs.  All of these recipes have been recommended by our athletes so we know they are a hit!

Sweet Potato Hash

(By Sarah Fragoso, Everyday Paleo)

1 lb ground pork sausage

3 sweet potatoes grated

3 tbsp coconut oil (try using coconut water if you are doing post-WOD)

cinnamon

Brown the sausage in a large soup pan.  Add the coconut oil and shredded sweet potatoes to the cooked sausage (sometimes I’ll also add about 3 tbsp of organic butter as well). Stirring often, let the potatoes cook until they are soft, about 7 minutes.  Add a TON of cinnamon and serve.  This is a bit too much of a carb load for me in the morning but it’s great to get the kids going!  I do love eating a little bit of it with, uh oh, a poached egg.

Some morning we’ll have just bacon, ham, or sausage with coconut milk smoothies for the kids and a handful of nuts and maybe a few blueberries for Mom and Dad. I make the smoothies with either 3-5 cups of unsweetened So Delicious coconut milk or 1 can of coconut milk + 1 cup water, along with with frozen strawberries, mango, blueberries, and a banana – or any other fruit combo that sounds good!  Of course the smoothie I have pictured is accompanied by some EGGS and sausage scrambled together (another favorite breakfast option for Rowan – the 2 year old).

My breakfast advice for those of you who are darn tired of eggs or want a change in your morning routine is to look outside the “breakfast box”.  No matter what time of day it may be, as long as you have a hunk of protein, some sort of veggie, and some good fat – you are dialed!!

Disclaimer: if you are trying to lean out, I do not suggest eating a ton of sweet potato hash or fruit in the morning.  These foods, although great, are best reserved for post workout enjoyment.  Even for folks who might be healthy and lean, this kind of carb intake in the am might send them crashing a few hours later.  I personally do better if I skip the fruit at breakfast and maybe enjoy a little bit at lunch with a lot of protein.  Kids on the other hand are good to go with this stuff!!  Lucky kids…

Enjoy!

ANNOUNCEMENT OF WOD’S FOR SATURDAY…

WOD 1:

Row 500m/ 12 Handstand Push-ups

Row 400m/ 10 Handstand Push-ups

Row 300m/ 8 Handstand Push-ups

* Modification: 20 Flash Push-ups

* 12 minute cap

WOD 2:

Find your 3RM Overhead Squat in 10minutes, then…

21-15-9 of…

Overhead Squats (95/65lbs)

Pull-ups

*Modifications: (65/45), (45/33), (25/15), Bands/Rings for pull-ups

* 8minute cap

WOD 3:

AMRAP in 12 minutes:

Tire flip/jump in-out (x1)

Carry water jugs (x2)

Sprint (x3)

*the (x#) is the designated number of times you will reach each cone.  Tires weigh around 100lbs and water jugs weigh around 50lbs for males and 35 lbs for females.

WOD 4:

AMRAP in 12minutes:

30 step Slosh Pipe Overhead Lunge (35/20lbs)

Burpee Broad Jump to Cone and Back

* Modifications: (25/10lbs)

Strength/Skill:

3 sets of:

:45 Ring Support

15 Kipping Swings/ Butterfly Kipping Swings

For Reps:

:60 Row/ :60 Rest

:60 Deadlift/ :60 Rest

:60 Burpees/ :60 Rest

:60 Kettlebell Swings/ :60 Rest

:60 Pull-ups/ :60 Rest

:60 Thrusters/ :60 Rest

THE 7AM GUYS PLAYING AROUND WITH WEIGHTED PULL-UPS

FIRST DAY OF NUTRITION CHALLENGE…

Alrighty guys, here we go…29 days of improving your health and your “look good nakedness!”  The key to success during this first week is small changes.  Try to take a couple “unclean foods” out of your diet for the next few days.  Start with the ones that are full of sugar, artificial sweeteners, and bad fats.  These will wreak havoc on your health so getting rid of these items is a great place to start.

A couple more goals for the month should be to remove wheat from your diet for 2 weeks.  Then, after a couple weeks add it back into your diet to see how it affects you.  Who knows…you might discover you run better off fruits/veggies than grains. The second goal I suggest trying should be to remove dairy from your diet for 2 weeks.  Then, follow the same prescription and add it back in after a couple weeks. Many of our athletes will feel more energized and stronger in the gym.  Plus, they tend to tell me they are not bloated anymore, their sinuses have improved, and their skin is clearer!  All improvements in our body that would be worth a try for at least 2 weeks, right?

On Saturday of this week, please turn in your first log.  If you need to turn it in Friday afternoon or even in the morning you can do that as well.  Yes, I know it will only have 3 days on it.   It will give me a good idea on where you are at with your diet and I can work on setting some specific goals for each of you.  Your food logs will be graded and returned back to you by Tuesday evening of the following week.

Please organize your food log by macronutrients.  That means protein, carb, fat. Each meal has its own box on your food log, right?  In each box, write…

PRO:

CHO:

FAT:

This helps me see if the meals are balanced.  If you don’t know what type of macronutrient a food is, then either google it or I can help you out with organizing after the first week.  The process of turning in logs is as much educational as it is anything.  I desire to teach you the most effective way I know to live a healthy lifestyle and fuel your body with food that will prevent disease and promote optimal health.  During the next 28 days please feel free to ask questions.  You can write questions on the bottom of your log.

Below is a copy of how your meals should be organized on your log.  GET PREPARED and GET OFF TO A GOOD START TOMORROW!

Strength/Skill:

Overhead Squat 6 x 1

75%, 80%, 85%, 90%, 95%, 100%

AMRAP in 15 minutes:

5 Squat Jumps

10 Ball Slams

10 Turkish Get-ups (5/5)

KRISTY AND MONICA’S TEAM RACKED UP A MARATHON ON THE ROWERS IN AN HOUR AND 1/2!  WAY TO GO GUYS

PALEO 101

By theclothesmakethegirl

Visit this site for great info on some GREAT recipes and helpful tools as you embark on your Paleo journey tomorrow!

You’ve probably heard a paleo diet called a lot of things: Caveman Diet. Primal. Real Food. Paleo Lifestyle. Around our house we call it “dino-chow.” All of these terms refer to roughly the same way of eating; they are based on the idea that we are healthier—both mentally and physically—when we mimic the nutrition of our hunter-gatherer ancestors.

The No List

Let’s get the bad news out of the way immediately: Eating paleo means avoiding many foods that may top your list of favorites. Different paleo practitioners promote varying guidelines. I follow the standards outlined of the Whole30 program developed by Melissa and Dallas Hartwig of Whole9. The guidelines are fairly stringent but extremely practical, and they’re based on the idea that we should eat the foods that make us the healthiest. I can’t argue with that.Each of the “No” foods has its own unique properties that ensure its place on that infamous list. Generally, these foods are excluded because they either negatively affect your metabolism, or cause systemic inflammation, or both. Some are so bad they both wreak havoc on your metabolism and fire up your immune system. We very strongly dislike them. (We’re looking at you, grains.)

My “No List” includes the following, so you won’t find any of these foods in Well Fed recipes:

Processed foods

Grains

Legumes

Soy

Added Sugar

DairyAlcohol

White potatoes

Vegetable oils

The Yes List

We eat real food: animal-based protein, vegetables, fruits, and natural fat sources. Want to see it in a list? Here you go:

All animal proteins

All vegetables, except as listed above

All fruits (in moderation)

Quality fat sources: coconut products, olives and olive oil, avocados

Nuts and seeds (in moderation)

Basic Paleo Kitchen Advice

(must visit her site for the links to these GREAT articles)

These posts should give you plenty to chew on if you’re ready to make the switch to paleo. From how much meat and produce you’ll need to buy… to being prepared to you never go hungry… to how to season your food with panache.

Stocking Up: just how much food does it take to feed a dino-chow convert?!

The Method Behind My Madness: the foolproof way to make sure you always have something great to eat in the fridge

Taste the Rainbow: veggies and fruits in every color to make sure you’re happy and healthy

Steam/Saute Any Veggie: my fail-proof way to cook almost any veggie

How To Blanch Veggies: par-cook veggies to make dinner super fast

What’s In My Spice Cabinet: must-haves so you can cook up a storm

Trusted Resources

For more detailed information eating foods that make you healthier, visit Whole9 and the Whole30 program.Or check out this list of resources. These are the people I turn to for the latest information presented in ways I understand and that make it applicable to my daily life.

Strength/Skill:

4 Sets:

Ring Rows 6-8 reps

Rest :90

Pancake Calves during Rest period

For Time:

Run 800m

75 Push Press (75/55)

25 Burpee Pull-ups

THE LATE NIGHT ROW-A-THON WAS A HIT!  LOTS OF FAMILY, FRIENDS, AND SOME GOOD COOKIES MAKE A FUN NIGHT.  OH YEAH…IT’S NEVER A COMPLETE PARTY WITHOUT A MCDUFFIE BALANCING ACT!

CROSSFIT H’VILLE ATHLETES ROWED METERS THIS WEEKEND!

Congrats to all of our teams and individuals who rowed their hearts away to raise money for our efforts to build a well in Africa.  We had over 50 rowers here Saturday night getting in anywhere from 1,000 meters to 10,000 meters to 1/2 marathon, and to even a full marathon!  Over 250,000 meters were rowed Saturday night.  Now that is some WORK my friends!  The 5 teams battled it our for the top marathon time and sorry to say, but we do not have an official winner!  The video tape was not rolling when teams approached the last few hundred meters.  Yes, folks…it was a tight race.  In this case…everyone was a winner!

More importantly, CFH staff enjoyed your presence Saturday night and hope that you enjoyed yourself too.  We DID reach our goal of raising $1,000 to help support in the building of a well in Africa.  It is always a neat thing for us to gather like we did Saturday night for something bigger than ourselves.

We hope you can join us in our next adventure this coming Saturday at the “Come to the Well” event.  $20 gets you in the competition and an opportunity to challenge and push yourself through 4 CrossFit workouts.  Get ready to start your weekend off with a bang! Register to the right where it says “Make Payment” on the right hand side bar of our website!

If you can’t make it this Saturday, there will be plenty of fundraising get togethers to come this year.  Sneak Peek: March Madness Basketball Tourney Fundraiser!

Thank you to EVERYONE who participated in the ROW-A-THON.  The coaches had a great time with you and your families Saturday night.  Thanks for bringing them along!  Hope to see at the next event coming up this Saturday!  Again, ALL proceeds go to our WELL fundraising.

Let’s have a great week of WOD’s!  (If you are competing Saturday, it would be wise to take an extra rest day or two this week.  Maybe Wednesday and Friday?  Or Thursday/ Rest Sunday?  There will be 4 WOD’s in 4 hours so prepare your workout schedule accordingly this week.)

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…

Strength/Skill:

4 sets of:

3 Turkish Get-Ups  (R only/L only)

:60 Plant

AMRAP in 12 minutes:

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!

HAVE YOU ADDED COCONUT OIL INTO YOUR DIET YET???

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…

Strength/Skill:

4 Sets of:

Deltoid Mobility w/ Band 1 min

Scap Push-ups x 10

For Time:

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!

WHAT ARE YOU WAITING FOR???

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.