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” FINAL SCORES

The scores have been checked twice and the 1st, 2nd, and 3rd place winners announced at the box today are THE winners of the “Come to the Well” Event. Check out the scores table below for details on overall standings as well as your finish in each WOD.  Your efforts today are displayed below by the amount of rounds you guys did in each of the “water” WOD’s and the fast times you had on the “indoor”WOD’s.  I am very proud of each of you and appreciate greatly your hard work.  It motivates me to get back in the gym next week and push hard!

Now for the good stuff…

We raised $1730!!!  The goal was $1000 for this event and we completely surpassed it!  Thanks for your registration fees and your donations that all contributed to this total.  A special thanks to Regina Gammon, Laurel Gammon, Angela DiBrito, Paul DiBrito, Steve Cooper, Anne Love, Kelli Johnson, Jeremy Johnson, Sonja Springer, Angela McCorkle, Ellen Keiser, Erica Wagner, and Michelle Gilmore for their donations to their athletes or for fundraising on their own!  Thanks for this effort extra guys.

We began our fundraising journey to help Hope Springs International transport a well digging machine across the world to Chad, Africa back in December. This cause will give their organization an opportunity to supply thousands clean water and more importantly “living water.”  By collecting money in the well for the bottled waters in the fridge, the Row-a-Thon registrations and donations, plus the registration and donations for our Come to the Well event Saturday we have raised a STELLAR $3,718.00  We are well on our way to reaching our goal.  Keep up the good work folks and let the Holy Spirit lead our efforts throughout the next few months!

“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:

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:

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:

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.

Strength/Skill:

Press 3-3-2-2-1-1

Straight into :30 Double Unders

Rest :90 btw sets

3 Rounds for Time:

10 Ring Push-ups

20 GHD Hip Extensions

30 Double Unders

IS SHAWN GETTING HIS HEAD OUT OF THE WAY FOR A PRESS?

1 WEEK LEFT OF THE ROWING CHALLENGE!

Only 7 more days competitors.  Now is not the time to start slacking!  Now is the time to pick it up a notch because you know all the other competitors are wanting to gain some big ground this week.  IF you plan on rowing this Saturday at our ROW-A-THON I need to know asap.  We have reserved rowers for those folks who have RSVP’d.  If you plan to row a marathon on your own, great!  Just let me know so I can get a rower for you.  If you are not a part of a team yet and want to participate in the ROW-A-THON this Saturday from 7pm-2am just shoot Lindsey an email and we will get you hooked up with a team.  Remember, it is $15 to get in the door.  ($15 will be taken at the door.)  We will have movies, games, and snacks.  Your $15 goes towards building a well in Chad, Africa.  Please show your love to your CrossFit Hendersonville coaches, athletes, and community and come on out this Saturday night!

Strength/Skill:

3 x 8 Kipping Toes to Bar

External Rotation with band 3 x 12

3 Rounds for Time:

15 Deadlifts (185/135)

20 Toes to Bar

25 Box Jumps

JUST THE BARBELL…HOW BEAUTIFUL!

HOW CAN THE RUNNING CLINIC HELP YOU?

In lots of ways!  Check out the video below to see how a coach can assess some mobility issues just by watching you run.  When we assess your mobility, we can give you drills to improve your flexibility and get your tissues/joints into a healthier state.  Better flexibility and healthy tissues = less injuries!  Less injuries = better workouts!  Better workouts = a stronger, faster, healthier, and fitter YOU! Sign up at front desk if you are a member of CrossFit Hendersonville. If you aren’t a member and want to join that is ok too! Just email lindsey@crossfithendersonville.com to reserve a spot. Less than 10 spots left!

Strength/Skill:

3 x 10 Overhead Barbell Walking Lunge

3 x 10 Scapular Retraction

Rest :90 after set

For Time:

100 Double Unders

8 Rounds of…

5 Pull-ups

10 Push-ups

15 Squats

Then, 100 Double Unders

2 MORE WEEKS LEFT OF THE ROWING CHALLENGE…

How many meters have you accumulated in the last 18 days?  Do you have 2 more weeks in you to finish strong?  Keep getting in a little each day and it will add up quickly!

Please contact your coach if you want to be a part of our ROW-A-THON on Saturday, January 28th from 7pm-2am.  We will have a big movie screen set up, four square, and Paleo goodies!!!  Come to row, to hang out, and to encourage athletes on the rower!

You don’t have to ROW to come to the box that evening.  You can come just as an encourager.  If you decide you want to row 1000m or so, I am sure a team would love to have you jump in and help.

To make sure there are an adequate amount of rowers for this event, please email Lindsey at lindsey@crossfithendersonville.com to save your team or yourself a rower. They are going quickly!  Only 5 rowers left for that evening!

Check out our final row video for a complete 10 minute tutorial over the entire rowing stroke.  Hope these have helped!  Thanks for being eager to learn and ask questions about the rower when you are in the gym.  Coaches LOVE to be asked how to help!