3 sets of…
:30 Hollow Rock
:30 Superman
5 Squat Jumps
10 One Arm DB Snatch (45/25)
15 Push-ups
WHO IS GOING TO GET THEIR FIRST PULL-UP FOR SKILLS TESTING IN JUNE?
Thanks to all those who participated in “Beat the Streets” Saturday morning. We had 12 teams run through the workout in super speedy times! The time to beat was 16:07 by Go CrossFit in Nashville. Our first place team, “Rich Froning”-Billy Shelton, “Lindsey Smith”-Kimberly Rutherford, and “Julie Foucher”-Lindsey McDuffie took their time down with the new winning time of 14:02.
Prize winners…
“ATeam”- 110%
“Shawnee Warriors”- Toughest Team
“SuperWomen”- Best Dresssed
Thanks for dressing up and making this event a great one!
Our next event is “HOPE” which will be held on Saturday, June 9th. You don’t want to miss another classic CrossFit workout. Registration info will be sent out today so pay attention to your email and get to signing up!
Skill work for FGB
3 Rounds, 1 min at each station, for Reps of…
Wall Ball (20/14)
Sumo Deadlift High Pull (95/65)
Box Jump (24/20)
Push Press
Row (calories)
1 min rest at end of Round
BRYLEE SHOWING THE 7am CREW HOW THIS ROWING THING IS SUPPOSED TO LOOK LIKE!
This is classic CrossFit. Don’t want to miss this workout. We performed this last September at Indian Lake Streets on a beautiful Saturday morning! Let’s see some PR’s achieved today. Check out this video and where CrossFit started in a small warehouse in Santa Cruz, CA.
:60 Plank
:60 Pancake Calves
Run 400m
30 Kettlebell Swings *unbroken
PULL-UPS IN ACTION
This story goes to show you what can come out of hard work. Over 65lbs down in less than 3 months is impressive! You know how he did it? Not just by doing CrossFit and eating Paleo/Zone, but working HARD! He wanted to change his life and he did. Who is next? Who needs some guidance and encouragement to change their life?
:20 Ext Rotation Hollow Position on Pull-up Bar
:60 Hip Mobility
20 Pull-ups
20 Burpees
ANYONE GETTIN’ READY TO RUN THE MEMORIAL DAY 5K OR 10K?
LAST 5K IN TOWN STEVE COOPER SET OVER A 6MIN PR! WHO ELSE NEEDS TO DO A RETEST ON THEIR 5K TO SEE HOW THERE ENDURANCE IS? SIGN UP HERE!
Anyone motivated to change their life after seeing Gary’s story OR watching the CrossFit Regionals this weekend? Don’t waste another day. Come talk to a coach at CrossFit Hendersonville and get your priorities aligned. Set yourself up for a healthy/fit summer by making some goals and going after them! Write them down, tell a coach, and go to work.
4 sets of…
10 Scapular Wall Slides
:60 Anterior Delt Lax Ball
For Time:
50-40-30-20-10 of…
Double Unders
Sit-ups
Retest dates:
7.13.11/ 4.27.11/ 12.9.10/ 6.16.10
COACH LINDSEY POST REGIONALS ALREADY GETTIN’ READY TO “BEAT UP THE STREETS” THIS SATURDAY WITH OUR CREW!
Check out the SWEET PRIZE categories for this weekend’s event, “Beat the Streets.” There will be prize bags going out to all 9 participants!
110% : going out to the team that gives the most effort
Chuck Norris: going out to the toughest team on Saturday
Best Dressed: we had a hard time coming up with a more creative name, so you get the idea!
Here are the WOD details. SIGN UP by Wednesday! That is just one more day! Hurry up! The blackboard at the gym is the place to sign up. Here is the WOD: The time to beat is 16:00!
For Time:
Run 400m
150 Box Jumps
75 Push Press (95/55lbs)
75 Air Squats
150 Walking Lunge (45/25lbs)
Run 400m
The entire team will run. You must all complete one movement before going to the next. There will be a scaled division. In this division, scaling as you normally would in a wow is acceptable. Rowing, step ups, shorter range of motion squats (for the injured) and lighter weights are acceptable modifications.
This event is for everyone! Team events are lots of fun. Please plan on coming out and supporting Steve’s Club and this “Beat the Streets” event. This event is all about helping kids in East Nashville through CrossFit. The director of this event, Rebecca Brown, works with underprivileged kids a couple times a week, doing CrossFit Wod’s and helping them studying for school. It is a really neat program and we are excited to be a part of it! Donations are welcome, but not required for competition.
Please write check to “Steve’s Club National Program” You can read more about their program HERE.
3 sets of…
:60 Hollow Rock
:60 McKenzie
Run 400m
10 Toes to Bar
SHARI CAMPBELL ATHLETE OF THE MONTH!
What is your fitness background? How long have you been Crossfitting?
I swam competitively when I was young and have enjoyed some type of active lifestyle since then. Crossfit has been a part of my routine for 2 ½ years.
What are some words to live by? 2 Timothy 1:7 is my favorite: Fear is not from God – but a spirit of Power, Love and Self Control is! Grab all of His gifts and use them every single day you are on this planet.
What is your occupation? I am a Litigation Claims Specialist for Penn National insurance.
Where are you from? Knoxville, TN
How did you hear about Crossfit HVille? A friend from the YMCA and church brought me to a foundations class when Lindsey was still downstairs in the closet of First Baptist’s gym.
What’s your favorite part of CrossFit? I love the variety, the intensity and the comradery of the work outs. Lindsey’s the best-ever trainer and her customers are the best-ever people!
How have you seen yourself change – mentally or physically – since being a part of CFH? Crossfit has energized my love for being healthy again. It motivates me every day to make better choices as it affects my body and makes me realize it’s so important to prioritize health so you can be at your best in everything else you do.
What is your favorite movement? Anything without bar bells.
What is your least favorite movement? Snatches…ugh
What has been your favorite WOD so far? I like the longer WOD’s – 20 minutes and on your own. It adds the endurance factor in to the workout that you must adjust to and I love the challenge.
What has been your least favorite WOD? My least favorites are the short, intense ones with only one move in it.
What are some of your goals that you have for yourself in the next year?
I realllly want to get to Level 2 
. That rowing machine is going DOWN.
How do you see CrossFit as different from other programs? Crossfit is based on sound science and it makes so much sense I don’t see how anyone can ignore its principals. It’s flexible, never boring and encouraging (because you track your progress and can watch your journey along the way)!
How can other people relate to your story? As you get older, it takes a lot more effort to be healthy. Its painful, you’re tired and you feel you have earned some rest. Don’t fall in to that mindset, as that will take you in to a ‘slow fade’. Heck…you can rest when you are dead. Colossians 3:23-24 encourages us to work at anything we do with all your heart for the Lord; receiving your inheritance from Him…..when you’re dead! (okay I added that part)
What is something that others may not know about you? Do you think people realize how blunt I am about things? There aren’t many rocks I leave unturned about my life. I will just apologize for that – again. I am a passionate person and come on a little strong; a little moody.
Favorite sport or activity? I love to do anything outside; hiking, biking, jet skis.
Recent adventure you’re planning? I am creating a non-profit Teen Center for Sumner County where teenagers can hangout in a healthy, encouraging and safe environment. I want to provide a supportive community to help them transition in to a responsible member of society; learning to give back to their world. 1 Thess 4:11-12 teaches us to make it our ambition to lead a quiet life, mind our own business and work with our hands, so that our daily lives may win the respect of outsiders and so that we will not be dependent on anybody. I want to provide support for these kids who are desperately seeking their identity in areas the formal institutions cannot reach.
Leave the fine folks of CrossFit Hendersonville with some parting words… I love you guys. I am thank God every day for the opportunity to pay someone to hurt me like you do. Seriously, though – although being healthy and the journey is fun, remember that you cannot serve two gods. Put Him first, others second and then everything else will fall in to place according to His will. He loves you so much and gave you this fascinating body and mind to work for Him. I pray you will all use your gifts for His Glory.
3 sets of…
10 Ring Push-ups
:60 Couch Stretch
10 Burpees
10 Med Ball Cleans (20/14)
CHLOE JACOBS, KID’S ATHLETE OF THE MONTH!
Check out Chris Spealler and his world record “Diane” time. And the crazy thing is, he barely snuck into 3rd spot in his Region to qualify for the Games! That speaks volumes about the competition at the Regionals. If you get a chance to sneak a peak, our Region is being streamed live on ESPN3. Check out the details HERE and refer back to the Games sites for score updates throughout the weekend!
:60 Pigeon Pose
:60 External Rotation Shoulder
2-2-2-2-2-2-2
Thruster
CFH KIDS PRACTICE SQUATTING IN THE SUNSHINE!
Coach Greg Glassman, founder of CrossFit, discusses why we should squat! Here are 23 tips for his “Squat Clinic” article you can find in the CrossFit Journal.
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excessarch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile, the ear does not move forward during the squat, it travels straight down.
16. Don’t let the squat just sink, but pull yourself down with the hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with thethigh.
19. Squeeze glutes and hamstrings and rise without any leaning forward orshifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving your feet exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can.
3-3-3-3
Halting Snatch Deadlift
:60 Hamstring Pulses with band
21, 15, 9 of…
Row (calories)
Push Press (135/95)
One Arm KB Overhead Walking Lunge (53/35)
SPEND TIME MOBILIZING YOUR SHOULDER WITH LACROSSE BALL TO CREATE GOOD SHOULDER POSITION AND CORRECT POSTURE
Guest week May 14th-May 18th! Looking forward to having friends/family in the box. If any guests are bringing children, we must have a heads up! The kids room has been FULL lately. Email lindsey@crossfithendersonville if any guests would like to bring children. Thanks!
NEED A DATE NIGHT? DO YOUR KIDS NEED A NIGHT AWAY TO PLAY WITH THEIR FRIENDS? WE HAVE THE SOLUTION! DATE: Friday night, April 27th TIME: 6:00-10:00pm PLACE: At the box COST: $15/child, $10/2nd child, $25 max cost AGES: 12 months …
WANT TO HELP WIN SOME MONEY FOR THE PEOPLE IN CHAD, AFRICA WHO DON’T HAVE CLEAN WATER? JOIN US FOR POKER NIGHT AT CFH AND PLAY FOR A GOOD CAUSE. DATE: April 27th TIME: 8:00-10:00pm PLACE: TBA (CrossFitter’s house…any volunteers?) …
CROSSFIT ENDURANCE CERTIFIED COACH, DOUG WARREN IS BACK! THE FIRST RUNNING CLINIC 101 WAS A SELL OUT. YOU DON’T WANT TO MISS THIS OPPORTUNITY THAT IS BACK AGAIN! DATE: Saturday, April 21st TIME: 8am-12:00pm PLACE: CrossFit Hendersonville WHO: Anyone! Beginner level …
info@crossfithendersonville.com
615.545.2271
557 East Main St. Suite B, Hendersonville, TN 37075
RSS Feed
Strength/Skill:
Deadlift 3-3-3+
:60 Wrist Mobility
5 Rounds for Time:
5 Power Cleans (155/105lbs)
7 Lateral Burpees
Run 400m
A CHANGED MAN, GARY ROBERTS, AFTER 3 MONTHS OF CROSSFIT…