Weighted Push-up 3-3-3-3-3
:60 Calf Foam Roll
Run 200m
35 Double Unders
THE SUPPORTIVE FANS OF CFH!
Here is Part 2 of Gary Roberts story. Motivated to change your life? Let’s do it. Come talk to a coach at CrossFit Hendersonville and get a plan. The journey is awaiting you…
Strength/Skill:
Weighted Pull-up
5-5-5-5-5 (alt grips)
2 Rounds for Time:
Run 800m
20 Kettlebell Swings (53/35)
10 Handstand Push-ups
This is a great video series that CrossFit HQ posted. Gary Roberts shows the drive and determination he had to change his life. We are going to post the next episode each day so that you guys can see his story. His transformation is quite inspiring.
Ask yourself, what is stopping you from changing your life?
3-3-2-2-1-1-1+
Front Squats
For Time:
10 push ups
20 KB snatch
30 Knees to elbows
20 KB snatch
10 push ups
Rest 2 min then…
Max reps in 2 minutes of
Wall Balls
Name: Chris Steele
Why did you choose to do the Nutritional Challenge? I have needed that push to eat right and exercise. I have always tried but I think I needed that accountability of knowing someone was going to look at what I ate and comment on it.
Going into the challenge did you have a goal in mind? Eat better. Know what I am eating. Understand what I was eating (portions and quality of food).
How long was the challenge? Feb 1st- March 6th
What was the hardest part of it? Working like I do I have crazy hours sometimes. Making sure I was prepared with food choices. Or if I had to eat out I was knowledgeable of the food choices.
What was the most important thing you learned? That I did not have to give up good food to eat well!
What results did you see from the challenge (i.e.: inches, weight, blood pressure, off meds etc)? I lost 10+ total inches, 11 pounds, blood pressure went from borderline medication to 117/64, Total Cholesterol went from 206 to 164, Triglycerides from 166 to 75, LDL Cholesterol from 120 to 96. I was also able to come off stomach medication I was taking for acid reflux on a daily basis. I also have been able to stop taking weekly allergy shots. One of my main allergies was wheat. I cut out bread and pasta which has helped with my allergies.
What would you say to someone who says “there is no way I can make changes”? I am that “If I can do it, anyone can.” I often have high expectations of working out and seeing results. I have seen the results but more importantly I feel the results. Sleeping better, feeling better and having more energy to do the things I like to do outside of working out.
How would you classify the changes you made? temporary change? or life change? Explain This is a life change. I know that with the family history of diabetes and heart problems I have to stay on top of this. Crossfit has helped me do that. It is easy to come to workouts and learning how to eat correctly has made eating easier.
If you could summarize your Challenge and/or Crossfit experience, what would you say? I started Jan 1, not as a New Years Resolution but as a starting point. I have seen great changes and know I have more to come. I have lost a total of 21 pounds since starting in Jan. I have 25-30 more to go. But with the accountability of showing up each day with the friends I have made it makes me want to come and see what is in store for the day.
Press 1-1-1-1-1-1-1
100 Burpee Pull-ups
KIPPIN’
FREE WEEK IS COMING UP! MAY 14-18TH, ALL CLASSES ARE OPEN FOR YOUR GUESTS. START INVITING PEOPLE NOW!
The next big competition event at CrossFit Hendersonville is coming soon! Friday night, May 18th we are going to be recreating one special night of Friday Night Lights with a FUN team workout! Want to know the best part? We are competing at our box, but against other local affiliates. That means boxes like, CrossFit Murfreesboro, CrossFit Rutherford, CrossFit Nashville, and about 8 others from mid-TN are going to be fighting for the first place. The best team in Nashville gets bragging rights for the entire year, plus a goofy looking trophy to keep in the box all year. This will be an annual competition hosted each year. We want that trophy at our box! Check your calendar, save the date, and get to finding a team!
What are the logistics?
One workout (at our box)
Teams of 3, at least 1 female on your team
Competition starts at 7pm
WOD is…
For Time:
Run 400m
150 Box Jumps
75 Push Press (45/25 db)
75 Air Squats
150 Walking Lunge (45/25 db)
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.
Registration will open up next Friday, May 4th Get your teams together this week!
3 sets of…
10 Wall Squats
:60 Calf Stretch on Pole
Run 400m
7 Squat Cleans (135/95)
Warming up for a CrossFit WOD is essential. The intensity that is produced during a WOD is high (if you push yourself!) Going into a high intensity workout without a warm-up increases your risk of injury. Also, if you don’t warm-up before a WOD, you don’t reach that “second wind” until the middle of the workout. That will slow you down for sure! Try to get your “second wind” during warm-up and when it’s “GO” time for the WOD, you are ready for it!
Here are a few examples of what a warm-up does to get you ready…
-Raise heart rate and respiration rate
-Raise core body temperature
-Prepare connective tissue and muscle for dynamic movement
-Prime the nervous system
-Grease key movement motor pathways (deadlifting needs hammy activation)
-Prime dominant metabolic pathways and shift blood away from the stomach and gut
-Increase cardiac pre-load by returning venous blood pooling
Another great tool to add to your warm-up are “GOATS!” Goats are what you suck at, hate, or both! To become a better CrossFitter, and more importantly a better functioning human athlete, we must work harder at our areas of insufficiency. Train your weaknesses! These could be movements like double unders, handstand push-ups, pull-ups, pistols, L-sits, etc… We all have a GOAT or two! Make friends with your goats!
4 sets of…
6-8 Shoulder Taps
:60 Pancake Calves
30 Double Unders
30 Ground to Overhead (45/25)
:30 L-Sit Hold
SIGN UP FOR POKER NIGHT THIS FRIDAY! 8-10PM, $20 BUY IN
PRIZES INCLUDE ONE HOUR MASSAGE AND 2 WEEKS OF CHIROPRACTIC CARE. SIGN UP NOW FOR YOUR CHANCE TO WIN!
Want your kids to grow up with a healthy body? There are many, many things as parents you can do to guide them towards a healthier life such as giving them nutritious food choices, allowing them to get adequate rest, and encourage being active everyday.
CrossFit can specifically improve joint stability/health in kids! How does that work? Sure, they will not have joint problems at age 10; however, we are teaching the kids good movement patterns and preventing them from getting hurt.
If your child plays sports and is not training the body how to move, chances are much greater that an injury will occur. Teach your kids how to squat, press, and deadlift. Even if its just the broomstick. It’s all about creating good movement patterns. And if you can’t teach them , let Coach Monica and the CrossFit kids teach them!
3 x 10 Scapular Retraction
:60 Bully Stretch
For Time:
21-15-9 of…
Thrusters (95/65)
Pull-ups
WHEN WAS THE LAST TIME YOU HAD A LACROSSE BALL UNDER YOUR GLUTE/HIP REGION? THIS WILL WORK MAGIC FOR YOUR LOW BACK IF YOU SPEND TIME LOOSENING UP THIS SPOT. ASK YOUR COACH EXACTLY WHERE YOUR GLUTE MED IS!
MASSAGE WAY AND TANKERSLEY CHIROPRACTIC IS GIVING OUT BIG PRIZES AT POKER NIGHT THIS FRIDAY! YOU DON’T WANT TO MISS THE OPPORTUNITY TO CASH IN ON A FREE 1 HOUR MASSAGE FROM TERRIE LONOW AND 2 FREE WEEKS OF CHIROPRACTIC CARE FROM DR. CRAIG TANKERSLEY. BE THERE!
For 30 days, you have the opportunity to improve your health/fitness and how you look naked! You have heard several stories over the past month about how a nutrition challenge can change your life. If you missed those stories, check out our “Success Stories” page. There are dozens of folks at CFH that have had life changing and LASTING success from simply saying “Yes, sign me up!”
We have had different challenges in the past, 6 weeks, 8 weeks, 10 weeks, 5 months, and even 1 year for 4 special folks in our community! This one is as simple as it gets. 30 days. No fees. No prizes. You turn in your weekly food log to Coach Lindsey and the education process begins. This is a great opportunity to have a coach lead you to making better choices and help you control the portions of food you eat.
We need to know you are committed. If you have not emailed lindsey@crossfithendersonville yet, you MUST do so by Wednesday, April 25th. That is tomorrow! We want committed athletes. This isn’t something you just try. This is something you do. Get mentally ready for May 1!
Here are the logistics…
PICTURE/MEASUREMENT TAKING: APRIL 26TH, Anytime before/after regular class hours. No need for an appointment. A coach will be there to assist you.
FOOD LOGS: Will be distributed through email. Make sure you are signed up or you will not receive any email updates during the 30 days.
START CLEANING OUT: This one is easy…anything that is going to tempt you to not eat your best needs to get out of sight.
Simple enough! Check out this funny diagram of the Paleo Flowchart
5 x 3 Deadlift
:60 double lax ball lumbar spine
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (185/135lbs)
Shoot thru’s
GHD hip extensions
When I was asked to share my “success” story, I wasn’t sure if they were serious because I associate these testimonials with people who have achieved BIG successes. So after I thought about it, BIG successes are a culmination of all our smaller ones and if we can celebrate along the way, it gives us momentum to keep going.
Since we’ve moved into town and joined this Box, I noticed that words like “almond flour” and “coconut milk” were parts of casual conversation. I liked that healthy nutrition was emphasized along with working out. I’m convinced that most of the members have already been through Paleo 101 and know at least 30 different ways to make kale delicious but this is a shout out to the exponentially growing new members who may think “Paleo” is either more complicated or unreasonable to incorporate into a long term lifestyle.
My husband Rob and I decided to participate in the February Paleo Nutrition Challenge to jumpstart our new year’s goals of getting healthier. I had no idea the lessons I personally would learn when I immersed myself into the program! The first lesson I learned was if you FEED your body good meals, we have less emotional issues with food! The key for me was to actually FEED myself regularly–Lindsey immediately highlighted the fact that my food journal showed lots of skipped meals. I neglected the most basic part of taking care of my body–providing fuel!
In our jobs, we don’t always work traditional hours and we rarely get an opportunity to physically leave the premises for meals. This usually means eating “convenience” food (caffeine /sugar/fat) or relying on support staff to pick up fast food while they are out. We would come home starving and inhale crap to “fix” our hunger and stress. What a vicious cycle!
So, I learned to plan and pack ALOT of lunches and dinners! I learned to plan for our offsite meal schedules—this doesn’t mean I always knew WHAT we were eating at every meal for days in advance but I did know which meals would be eaten at home and which I needed to have a Plan for.
If you’ve ever listened to Dave Ramsey, you’ve heard the phrase “give each dollar a name”–so it’s imperative to give each meal A Source—do I need to pack it OR to have an acceptable alternative? Sometimes people make poor decisions because we’re just unprepared.
We found out quickly that we didn’t hit The Wall halfway through the day because we had fed our bodies correctly. We were less emotional about food because we were Physically Fed with quality food, so it was clear when we were Mentally seeking food for Comfort, Stress relief, or Boredom. It’s been a slow evolution to come to this way of thinking but I know it’s going to get even better.
Yes, there is a lot of planning involved and adjusting to a new way of thinking so don’t overwhelm yourself with too much info. In the beginning, keep your menus simple and familiar and as that becomes easier to do, try one of those crazy recipes involving ingredients we’re not used to using. Also, add veggies into dishes that you may not think of–I’ve made meatloaf incorporating eggplant, squash, and cabbage just to name a few “mystery” ingredients.
I think the Decision to live Paleo is significant and drastic and it’s easy to be intimidated and discouraged along the way. Remember EVERY SINGLE BITE we decide to make Paleo counts and it sure beats an entire life of eating junk. So just commit and see where the process leads you.
Since beginning in February, we haven’t stopped The Challenge. So far I’ve lost 10 pounds and lost inches from every measured part and kept it off even with an injury that’s kept me from regular WOD’s. I know I’m on the right track with nutrition so I’m anxious to get back to working out and seeing how both parts will help me fully succeed!
3 x 8-10 Ring Rows
25 Hammy Pumps with Band
10 Sumo Deadlift High Pulls (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
*PARTNER WOD
GETTIN’ TO BE BEST BUDS WITH THIS PIECE OF EQUIPMENT THIS WEEK!
HEATHER HOPSON! Read her story below and smile…
What is your fitness background? How long have you been Crossfitting?
I was a cheerleader for as long as I can remember. I started going to cheer camps and gymnastics in 1st grade. I was a diehard cheerleader starting in the 4th grade and didn’t stop until an ankle injury my sophomore year in college. I also swam on the hometown swim team in the summers and helped pay my way by being a lifeguard in high school and college. After the glory years, 
I have always stayed active. I think I’ve tried just about every type of fitness program out there. I did my first Crossfit workout about two years ago and knew at that point that things were most definitely going to change.
What are some words to live by?
I am fortunate to have had many wise people speak a lot in to my life over the years, but the words I find myself clinging to frequently are found in Joshua 1:9 “Haven’t I commanded you: be strong and courageous? Do not be afraid or discouraged, for the Lord your God is with you wherever you go.” I find that when I get MY fear out of the way, God is able to do amazing things in me.
What is your occupation?
I am a registered nurse. I work as the Same Day Surgery Coordinator at Hendersonville Medical Center.
Where are you from?
I am from Harrisburg, IL. Small-town USA…born and raised.
How did you hear about Crossfit HVille?
Dr. Ben Follas told me about Crossfit and through his constant encouragement, I finally found the courage to step in to the box. Thanks Dr. B :)
What’s your favorite part of CrossFit?
I love, love, love the people!! Second to that, I love the humility that comes with each WOD when I am lying on the floor (usually) and realize that I am nowhere near my full potential, but I have the tools right at my fingertips to help me get closer to that potential. It’s completely up to me to push myself just a little bit harder in the next WOD.
How have you seen yourself change – mentally or physically – since being a part of CFH?
I think of myself as an actual athlete again. It feels soo good to be back in that category. I was never a stand out as an athlete, and still am not, but at least I’m an athlete again!! To be very honest, I love looking in the mirror and seeing shoulder muscles! I’ve NEVER had those! Also, my focus is moving from being “skinny” to being healthy. This is a HUGE hurdle for me, one that I constantly battle.
What is your favorite movement?
Any variation of the snatch!
What is your least favorite movement?
Pushups…they are still sooo hard for me and my crazy right shoulder!
What has been your favorite WOD so far?
I really like all the chippers.
What has been your least favorite WOD?
Run 800m and 15 thrusters. I think it was 5 rounds.
What are some of your goals that you have for yourself in the next year?
I hope to get level 1 in June…if I can get the L-sit. I am starting the process of learning to be a Crossfit coach which is a total dream of mine. I’m going for it!!
How do you see CrossFit as different from other programs?
I think the wholistic approach that CrossFit has to overall fitness is the most unique quality. Many programs may focus on nutrition, but few emphasize the mental and spiritual aspects of physical fitness. It doesn’t take too many trips to the box to figure out that physical ability is not all it takes to be truly healthy.
How can other people relate to your story?
I’m just an average girl. I’m a busy working mom who has the same fears and insecurities that most women face. I get frustrated with myself and can get very overwhelmed with all the responsibilities of life. I want my life to be a reflection of God’s love, but seem to fail more frequently than I’d like. I’m continually in desperate need of my loving Savior’s grace and mercy. I feel very undeserving of a community like CFH, but am so thankful that God gives me the opportunity to be a member.
What is something that others may not know about you?
I’m shy by nature and I CANNOT tell a joke.
Favorite sport or activity?
I love ultimate Frisbee and playing golf. Crossfit has improved my drive by at least 50 yards…okay maybe 25.
Recent adventure you’re planning?
Jessica and I are going on a trip with my brother’s family down the Ocoee and doing some hiking, camping, etc as well. I want my daughter to love being active and appreciate the outdoors.
Leave the fine folks of CrossFit Hendersonville with some parting words…
One of my favorite quotes is this: “Beauty on the outside never gets into the soul, but beauty of the soul reflects itself on the face. Its loveliness refuses to be imprisoned; it comes out in the eyes, the words, and the kindness of the hands” It’s a great reminder to all of us, especially those that are fitness minded that all the hard work on the exterior is nothing if not matched by equal effort in the heart.
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:
:60 Plank Hold
:60 McKenzie mobility
For Load:
Jerk
3-3-2-2-1-1-1
NATHAN LOVIN’ HIS PVC TIME
SPLIT JERK…
Today is going to be all about technique, followed by lots of fun moving heavy weight around. Using the Push/Split Jerk allows you go get about 30% more than you can on Push Press. The hip drive is essential to this movement. Check out Mike Burgerner coaching the Split Jerk. We will get back to Gary Roberts story on Friday’s post!