: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?
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.
:60 Plank Hold
:60 McKenzie mobility
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!
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…
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.
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!
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!
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
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Strength/Skill:
Skill work for FGB
“FIGHT GONE BAD”
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!
FIGHT GONE BAD EXPLAINED BY COACH GLASSMAN…
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.