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.
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 Shoulder External Rotation
:30-:45 Handstand Hold btw sets
100m Farmer’s Carry
Kettlebell Swings (53/35)
*Partner WOD
YOU CAN NEVER GO WRONG WITH SOME PVC WORK
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 runners, “5-10mile/week runners”, and advanced runners are all welcome
WHAT TO EXPECT:
- You will be taught specific drills to improve your running technique.
- You will be taught the importance of running mechanics, how to fuel for races, and how to prevent injury.
- You will be videotaped and given advice by certified coaches on how to improve your running technique.
- You will be given specific mobility drills that will improve ankle/knee/hip mobility and decrease risk of injury.
- And of course you will be able to participate in another great CrossFit running WOD!
COST: $40/person for CrossFit Hendersonville members. Bring a friend outside CrossFit Hendersonville and save $15, bumping your cost down to just $25.
$50 for Non-CrossFit Hendersonville members. Or $75 total for a CrossFit Hendersonville member and their guest.
REGISTRATION: By email to lindsey@crossfithendersonville.com
Spots are limited to ONLY 25 people during the 101 session. Email Lindsey NOW for a spot! Since spots are limited, payment is due when you sign up. Place checks in the drop box by Lindsey’s office and write “Running Clinic 101″ in the notes section on check.
5 sets of 6-8 reps KB SDHP
:60 pancake IT band
Run 800m
15 Thrusters (135/95lbs)
Run 600m
15 Thrusters
Run 400m
15 Thrusters
*cut-off time 20 minutes
WHAT A FUN NIGHT OF BASKETBALL THIS PAST FRIDAY! THANKS TO ALL THE TEAMS WHO PARTICIPATED AND ALL THE FANS WHO CAME AND CHEERED. WE RAISED $1250 TO SEND US TO $5300 FOR OUR GRAND TOTAL! CHECK BELOW FOR OUR NEXT EVENT…
HERE ARE THE CFH WINNERS FROM THE 3 ON THE 3 TOURNEY:
1ST PLACE MENS: BILLY SHELTON, PARKER EIDSON, JOSH FORTENBERRY
1ST PLACE WOMENS: MONICA MORRIS, SHAWN SMITH, JENNIFER STEINLE
1ST PLACE KIDS COED: EMILY DIBRITO, NATALIE CANNELLA
We’ve had a few great events the past 3 months for “Come to the Well.” In January, we had the Row-a-Thon, in February, we had the 4-WOD Competition, and just this past weekend we had the “3 on 3 Street Basketball Tournament.”
What is coming up in April?
POKER NIGHT! That’s right CFH. We are going to be playing Poker all for a good cause (raising $ to reach that $10K goal!) We will have prizes for the top finish at each table. Go ahead and mark your calenders for CFH Poker Night on April 27th from 8-10pm. Check out details HERE. Updates on location, food, and prizes will be posted on our event page. AND we are having PARENT’S NIGHT OUT the same night so that you can have a cheap babysitter! Check out Parent’s Night Out info on our events site. Registration is now open for Parent’s Night Out. Sign up at front desk at box soon!
Rowing Pace (strokes/minute)
Row 2ooom/ 50 Wall Ball (20/14, 10′)
Row 1000m/ 35 Wall Ball
Row 500m/ 20 Wall Ball
*partners split up rowing, but each athlete does # of wall balls prescribed
THRUSTERS ABOUT TO GO IN ACTION LAST FRIDAY NIGHT
Get out your bike and hit the road Saturday morning, March 31st at 7am. Bill Milligan is hosting the first Fellowship Cycling Ride on Saturday morning (March 31st.) The group will be riding 25 miles and the more the merrier! What a nice change of pace for a Saturday morning. This will be great endurance work and a good time with others! Meet at the Weekly Building parking lot of First Baptist Church. (This is located on the back right side of the church when facing the main front doors and steeple of the church.)
Tonight we start promptly at 7 with the first game! Be there between 6:30 and 6:45 to hear game times for your team and get warmed up. Bring your friends and family and let’s get the NCAA Final Four weekend kicked off with a bang!
Prep for Total
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
Spend 15 minutes finding a 1RM on each lift. Coaches will help lead you through warm-up weight, moderate weight, and ultimately lead you to attempt a new PR
Why CrossFit Total? Click HERE to read
THANKS FOR MAKING “FRIDAY NIGHT LIGHTS” A BLAST THE LAST 5 WEEKS. IT WAS TRULY A SPECIAL EXPERIENCE AND WILL DEFINITELY BE COMING BACK NEXT YEAR. WHO IS UP FOR ONCE A MONTH/COMPETITION SIMILAR TO FRIDAY NIGHT LIGHTS THIS SUMMER? POST TO COMMENTS IF YOU PARTICIPATE OR HAVE ANY IDEAS FOR CONTINUING “FRIDAY NIGHT LIGHTS”
During the week of May 14-18th, your family and friends are invited to come to CrossFit all week for free! Yes, for one whole week (that could be 3-4 workouts!) your friends can come check out what CrossFit Hendersonville is all about. You have 8 weeks to talk this up with your friends, so get to talking! Remember, members who sign up a friend during guest week receive $50 towards their membership dues. Guest weeks are fun, exciting, and the energy in the gym is electric. There is no better way to explain CrossFit than by doing it. All classes May 14-18th are open to your guests!
Scroll down the right hand sidebar of this screen and find CrossFit Hendersonville’s 2012 Spring Survey. Our coaches and staff would love your feedback! We have an opportunity to hear from you guys so take 10 minutes to fill out this 10 question survey. Please include any comments in the comments boxes below questions. Your name will be added to a raffle and we will draw for a free tshirt on April 6th! Thanks for your cooperation in our efforts to make CFH a better place for you.
5 x 1 Push Jerk
Rest :90 between lifts
10 Sumo Deadlift High Pull (95/65)
15 Ab Mat Sit-ups
CHAD AND CJ WORKING THROUGH 12.3
CrossFit Hendersonville, listen up! Less than 2 weeks away from our first ever March Madness 3 on 3 basketball tourney in our own backyard. Get a team together and sign up on the blackboard at gym. Your team can be made up of CrossFit members and Non-CrossFit members. Cost is $20/person and all $ goes to our “Come to the Well” fundraiser. Games will be played tournament style from 7-9pm. We have 1 more slot for the competitive guys division, 3 slots left for the competitive girls division, and right now we only have 1 team signed up under the “fun” co-ed division. So, if you aren’t any good, but want to come hang out and play, sign up for the “fun” co-ed division!
We will have waters there, but please eat dinner before you arrive. Sign up this week! Less than 2 weeks away!
So, you have seen the new blue “Come to the Well” shirt and are wondering…”How can I get one of those?” The good news is that you don’t have to have a certain skills to get this one. These shirts are being sold for $150 to help raise $ for our “Come to the Well” efforts. If you want to straight up donate $150, great! We will give you a shirt. However, there is another option. For every fundraising event we have done and will do this year until October, your registration fee for that event will go towards the $150. We had the Row-a-Thon in January for $15, the “Come to the Well” challenge for $20, and the basketball tourney coming up on March 30th for $20. Every event you participate in helps you get to your $150 for a SUPER COOL SHIRT!!! Sizes are first come, first serve, so get them while they last. See your coach for purchase.
4 sets of:
8 Dynamic Push-ups
12 Scapular Wall Slides
“ERIN”
15 DB Split Cleans
21 Pull-ups
Watch video HERE for DB Split Clean
*Use Barbell and perform Power Cleans if all DB’s are being used
APRIL JOHNSON GETTING HER TOES TO THE BAR DURING
FRIDAY NIGHT LIGHTS!
Only a few more days of anticipation for the last Games Open workout. Have you guys enjoyed the excitement of the unknown and unknowable? Being able to perform any movement at any moment is CrossFit’s staple. Going into the 4th week, CrossFit Hendersonville’s team stands 67th place out of 102 teams in our region. Way to go team! 71 of you guys have contributed to our team scores and the coaches want to thank you for your hard work over the last 4 weeks. It has been so much fun to see our athletes get their first toes to bar, their first 135lb snatch, their first 75lb snatch, and their first 75lb push press! Let’s set some more PR’s and make the 5th week our best yet.
To the entire CrossFit Hendersonville community…
If you have not been to “Friday Night Lights” yet this Friday is your last chance! You don’t want to miss the energy and excitement poured into the Friday night workouts. If you need some motivation to work a little harder come watch these athletes perform on Friday night.
Again, thanks for competing in the Open this year. Our Regional competition is May 12/13th in Columbus, Ohio. There will be a crew of folks going to watch this year if you are interested, contact your coach for more details.
Deadlift 3 x 5
Hamstring on Box :60 btw sets
Run 400m
21 Deadlifts (185/135lbs)
*use 60% of last 5RM set
BOYD JOHNSON GETTIN’ AFTER IT DURING “FRIDAY NIGHT LIGHTS!”
Click on our “EVENTS” page to see everything going on at CFH during March and April. 4 events have been added on top of what you see below…
CrossFit Games Open
The CrossFit Games Open has stirred up some excitement and competition in our gym! “Friday Night Lights” is full of energy, encouragement, and some serious desire. If you haven’t been to a “Friday Night Lights” throwdown, we have 3 more weeks. Put it on your calendar! You don’t want to miss the excitement of people attempting and achieving things they never thought possible.
As a box, we are 3rd in our region for most athletes competing! Thanks for signing up everyone and giving us a chance at Regionals. As of Sunday morning, we are 66nd place. Moving up in the ranks from 81st after 1st week! Click HERE to check out the CrossFit HQ article with our #3 largest team rank.
With Spring Break coming up this week, the Open schedule will run as normal on Friday’s and Friday Night Lights still taking place. We will be adding another time slot for the 12.3 WOD and the 12.4 WOD. This week we will host the 12.3 WOD at 7:15 Wednesday evening for those of you heading out of town for Spring Break on Thursday. Then, we will be hosting the 12.4 WOD on Sunday, March 18th at 4:00pm. Heats will run for an hour each day. If you are traveling during Spring Break and this schedule works better for you, please plan on attending these dates.
Nutrition Challenge
The February Nutrition Challenge is complete. 29 days of eating clean, in moderation, and food logging is over, but your journey has just started! Find a buddy at CrossFit Hendersonville that wants to continue to food log. You guys hold each other accountable by turning in logs to each other at the end of the week. Turning in a food log is one of the best tools you can use to find success with making new nutrition habits and having them last! The month of May will be the next time we log for 30 days.
Remember, this Tuesday, March 6th will be our designated measure/picture day. Arrive 15minutes before class to take pictures/measurements from 5:15am-8:30am Tuesday morning and 4:30-6:00pm Tuesday afternoon.
3 on 3 Basketball Tournament
On Friday night, March 30th, we will be hosting a “3 on 3″ basketball tournament in our backyard. This will be another opportunity to raise money for funds to build a well in Chad, Africa. $20 per player and you can have anywhere from 3-5 people on your team. Sign up on blackboard in gym now! There are only 4 teams allowed in each division…Mens’ competitive division, women’s competitive division, and co-ed fun division.
The New Blue “COME TO THE WELL” Shirt
The new blue shirts are for a special price. In efforts to raise money to give clean water to those in Chad, Africa we are selling these shirts for $150. Your $150 will go straight to our fundraising account. However, besides just straight up donating $150, if you participate in our fundraising events throughout the year and your donations add up to $150 you can receive a shirt. That means, if you did the “Row-a-Thon” for $15 and “Come to the Well” for $20, you already have $35 to put towards the $150. Add in the basketball tournament coming up in 4 weeks, your total is $55 and you are over 1/3rd of the way there. We have 40 shirts available right now.
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:
3 sets of…
:30 Hollow Rock
:30 Superman
AMRAP in 8 minutes:
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?
“BEAT THE STREETS” WAS A HIT!
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!