Strength/Skill:

5 x 2 Press

5 x 4-6 Over Box Jumps

AMRAP in 12minutes:

6 Squat Cleans (135/95)

12 Pull-ups

24 Double Unders (98 Single Unders)

AND THE GAMES HAVE BEGUN…

Big THANKS to the 70 members for hitting the first Open workout with full steam!  The rankings for our region will be up on Wednesday.  Keep checking in with the Games site HERE to see where you sit in the rankings and where CrossFit Hendersonville places in the rankings.  Plus, be sure to check out the top scores and see how CRAZY FIT some of these folks are.

This weekend, Ryan and Lindsey had the opportunity to go to CrossFit Central in Austin, TX for a 3 day seminar.  CrossFit Central is known for their successful affiliate that boasts 26 super fit coaches.  On Friday afternoon, all 26 gathered around to hit the 7 minutes of burpees for the first time and scores ranged from 100-133.  Talk about a fit bunch of folks all working out together at the same time.  The energy was electric!

Thanks for bringing that same crazy CrossFit energy to the box Friday night. Let’s bring some of that back this Friday night.  Same time, same place.  In the meantime, check out Carl Davis and his thoughts on the Games

Strength/Skill:

10minutes Hip/Shoulder Mobility Coaches Choice

AMRAP in 7 minutes:

Burpees

Make sure to click HERE to see movement standards for OPEN WOD 1

LET’S GATHER TOGETHER TONIGHT FROM 5-7PM FOR SOME COMPETITION AND FUN WITH YOUR FAMILY OF CROSSFITTERS!  YOU ARE WELCOME TO BRING YOUR FAMILY MEMBERS AND/OR FRIENDS TO WATCH

OPEN WOD 12.1…

It starts today CFH!  We have 70 members signed up for the OPEN!  That is an amazing turnout and we are very excited about our chances for sending a team to Regionals.  Just a quick note on how the Open works.  You can submit scores as late as Sunday at 5:00pm, however we suggest you do it sooner!  You never know what could pop up on a Sunday and inhibit you from getting to the computer.

On another note, if you get into the workout tomorrow and just aren’t feeling it we will have an opportunity on Sunday afternoon at 4:30 to do it again.  This WILL NOT be the case every week.  If you plan to come Sunday, email Lindsey@crossfithendersonville.com for a spot.

Lastly, if you do try it and know right afterwards you want to try it one more time, REST on Saturday!  Take that day to play outside, recover, and do some mobility.  7 minutes of burpees is intense and you don’t need to take “Take 2″ on potentially the 3rd day in a row of working out.

Strength/Skill:

3 sets of…

:60 Max Effort KB Swing

*try new KB weight

12 Scapular Wall Slides

3 Rounds for Time:

500m Row

21 Burpees

400m Run

*2.23.11 retest WOD

YEAH…I LOVE CROSSFIT!!!

JOIN CROSSFIT HENDERSONVILLE AND HELP US GET A TEAM TO THE REGIONALS FOR THE FIRST TIME!

Strength/Skill:

10 minutes of Hip Mobility

“HANSEN”

5 Rounds for Time:

30 Kettlebell Swings

30 Burpees

30 GHD Sit-ups

CHECK OUT THIS STORY OF SUCCESS…

CrossFit Journal Article 71

Just over a year ago, as I approached the age of 39, I was already looking ahead to the fact that in a year and a few short months I would be 40. I looked at myself in the mirror every morning on the way into the shower and hated what I saw. The scale, on some mornings, would reduce me to tears. Climbing up the thirteen stairs to my bedroom left me out of breath. This was no way to live. Something had to give. I decided that for a year I was going to try to lose weight “one more time.” Once again, I would give it my all in an attempt to lose more than five pounds before I gave up and found my way back to the couch. I had done it before. In my early twenties, I lost fifty pounds on a steady diet of coffee, cigarettes and step aerobics, but I doubted that I could really do it the right way—with a proper diet and exercise. Even as I started to try, the voice in my head told me that wasn’t really possible.

Nonetheless, I joined Weight Watchers and a gym and I walked on the treadmill and used the elliptical trainer three times a week. The weight began to come off slowly. While I walked I would watch the trainer at the gym working with her clients. This woman was very interesting to me. She had an intense gaze focused on her clients. She worked them hard. She laughed with them. Her energy was infectious. I was amazed when, one day, she had a woman in her fifties doing handstand push-ups. Deep down, I knew that if I was really going to lose weight and get fit, I needed to do more than walk on a treadmill, and I somehow felt that she was the person who could teach me how to really work out hard. After working up the courage to approach her,

I was hugely disappointed to find out that she was leaving the gym to strike out on her own. She said,“Shoot me an e-mail and we’ll figure something out.” I took her card and we parted ways.

That was the moment when everything changed.

When I started working out with Lis Darsh, everything was hard. Even though I had lost the first twenty pounds by then, I was still so overweight and so out of shape that even the simplest workout was almost impossible. It was embarrassing. I was this huge woman exerting every bit of effort to do the most basic exercises. I’m not a shy person, but I would walk into the gym with my head down because I was so intimidated by it all. I kept going though, because I felt like for the first time ever someone else really understood—and really cared about—what I was trying to do. The discussions we had about nutrition, dedication, and effort were as valuable as the workouts. Every day, Lis would make me feel like she was glad that I was there. Every day, she would design a workout just for me that was really tough but would allow me some small measure of success. Every day she would say,“You can do this. You can do anything.”

Slowly, I started to believe her.

By September I hit the 50-pound weight-loss mark. At the same time Lis announced, “I’m opening a CrossFit affiliate. We’re going to start working out in groups.” By then I had met some of her other clients and I had made some amazing gains in my fitness level, but these people were way more in shape than I was. It didn’t matter, though. We all did essentially the same workouts, but they were always scaled to match our individual strengths and weaknesses. To me, this was the moment when I started to feel less and less like that awkward and embarrassed fat woman and more and more like someone who could hold her own with the rest of the group. For the first time in my life I was accepted and encouraged as a member of a group of “in shape” people. That was a big turning point for me.

By my fortieth birthday, I hit the 70-pound weight-loss mark. Significantly, I celebrated the day not by going out to dinner and eating cake but by working out with “the gang.” My gang. The workout of the day was “The Big 40,” and it was brutal. Forty of everything: tire flips, snatches, kettlebell swings, wall ball, slam ball, pull-ups, push-ups, sit-ups, plus some running. I completed it in 23 minutes. Everyone there that day was a part of my success. It was a great moment. That day was amazing—I recognized where I had come from and what I had achieved. It was not, however, a goal achieved and done with. It was not an end point. Since then, I have run a 5k and participated in a CrossFit fundraiser workout that involved more push-ups, pull-ups, sit-ups, and squats than I care to remember. I was just another competitor in the room. It was fantastic.

I continue to set new goals for myself in terms of weight loss and fitness gains. I owe so much of what I have been able to accomplish in the past year to Lis, to CrossFit, and to the people I work out with. There are times when I’m in the middle of a ridiculously hard workout and I’ll cry or laugh when I realize that I can complete 150 sit-ups or do 65-pound thrusters or deadlift more that I could have ever imagined. I look at my body and for the first time in my life I see muscles. It all blows my mind.

I love CrossFit. I never get bored. I am always challenged, but ultimately I am always rewarded. For the first time in my life, I feel in control of what I eat and of what my body can do. I know I still have a long way to go,but I feel like the luckiest woman in the world. I feel like I won the Lotto the day I met Lis. She gives me instruction and guidance, she gives me support, and she gives me endless encouragement and the knowledge to take control of my health. I’ve never worked out so hard—and had so much fun. The other people at the gym are incredible too. They get what I’m trying to do…what we’re all trying to do. We are all each other’s fans. I have no doubt that I will reach my next set of goals and continue to set my sights on other accomplishments along the way because I know, for the first time in my life, that I can do this. I can do anything.

Sue speaks out about CrossFit

See video of Sue’s answer to the question “What would you say to someone thinking about starting CrossFit”?

Check out the video HERE

RUNNING CLINIC INFO…

Make sure to arrive 20 minutes early to foam roll and warm-up.  Also, dress in layers so that transitioning from inside to outside will be easier.  Here is the tentative schedule. Plan to be here from 9-1pm…

Intro

Tape 1st Running Video

Pose Running Mechanics & Performance

Video Review

Running Drills

Race Day Fueling

Injury Prevention/Mobility

WOD (20min)

2nd Running (fatigued running) Video review

Strength/Skill:

5-4-3-2-1 of…

Weighted Push-up, Rest :60

During :60 rest, Pancake Calves

5 Rounds for Time:

50 Double Unders

30 Sit-ups

10 Shoot Thru’s

ROWIN’ WITH THE GIRLS…

WHAT ARE THE CROSSFIT GAMES?

The Games are a CrossFit competition where everyone in the world, no matter what fitness level, does 1 workout that HQ releases each week.  These workouts vary in time domains, task demands, and skill level just like our workouts do everyday in the box.   Over 5 weeks, you will challenge yourself to 5 workouts put out by CrossFit HeadQuarters.  These workouts will be our “Workout of the Day” every Friday beginning February 24th and lasting until March 23rd.

We will have a special time each week that you can complete the workout with others in our gym doing the open.  ”FRIDAY NIGHT LIGHTS” is what we call it!  From 5:00-7:00pm we will have heats of athletes going through the WOD with a judge.  If you cannot make it on a Friday night, Friday mornings will be an opportunity to do the workout with a judge as well.  And if Friday doesn’t work one week then contact Lindsey to set up a time where you can complete the workout.  It is mandatory that you have a judge counting reps and watching range of motion.  The guidelines for reps and range of motion will be strictly enforced at our gym.

The only thing you need to do now is register!  WHY?  Because even if you know you are not “super fit” and going to make it to the Regionals, you submitting your score might give 6 people from our gym the chance to compete.  Our 6 fittest athletes in the gym won’t have a chance to compete unless YOU (meaning YOU!) sign up for the Open.  CrossFit Headquarters designed this competition to allow EVERYONE to participate.  That is why everything is ran online.  Don’t be thinking just because you aren’t fit you shouldn’t compete.  It will be a lot of fun and you will be glad you did.  Without your score we might miss out on forming an affiliate team.

If we do reach Regionals (the top 30 teams in the Region from the Open do) I will run a tryout for the top 6 spots for the CrossFit Hendersonville affiliate team.  This tryout will be announced after the Open concludes.

You can visit HERE for all the information you need regarding the Games.  This is the website where you see your scores and who is leading the pack amongst individuals and affiliates.  On the right hand side bar of this site you will see a REGISTER tab.  Click there to fill out your info and pay your $20.

We will be making a party out of the “FRIDAY NIGHT LIGHTS!”  If your Friday Nights are usually full of TV and couch sitting then you know where you need to be Feb 24th-Mar 23rd!  Start planning now to make Friday nights your workout night if you are serious about competing.  The energy will be high and the atmosphere will give you an edge for a better score!

SIGN UP FOR THE OPEN TODAY!  Click HERE in case you missed the first link.

Check out the latest video HERE from CrossFit Headquarters describing how the Games competition works.

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.)