Press 3-3-2-2-1-1
Straight into :30 Double Unders
Rest :90 btw sets
10 Ring Push-ups
20 GHD Hip Extensions
30 Double Unders
IS SHAWN GETTING HIS HEAD OUT OF THE WAY FOR A PRESS?
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!
Power Clean 7 x 1
Rest :60 between lifts
3 Power Clean (135/95)
5 Hang Clean
7 Front Squats
WHY IS EVERYONE RESTING AT THE SAME TIME? WEIRD!
Read THIS article from CrossFit SouthBay and then watch the video below…
Confidence Through Strength - Lean Lifting PROMO from Bougie Photography on Vimeo.
10 minutes DL mobility
21-15-9 of…
Deadlift (225/185)
Handstand Push-ups
THE COMMITTED 5 AM’ERS…GETTING IT DONE DAY AFTER DAY!
Pretty cool to see how CrossFit is growing. A couple years ago, we would have laughed at the thought of a CrossFit commercial. In 2005 there were less than 100 affiliates and now, in 2012 there are over 3,000. Where will this movement of functional varied intense fitness take us? I think that is for YOU to decide! You make CrossFit what you want to make it. The opportunity for elite fitness is right in the palm of our hands. What will you do with it in 2012?
I’ve got one idea!!! Plan to sign up for the CrossFit Games Open starting February 22nd! Read more about it HERE.
SDHP/DL setup
PP dip and drive
10 Deadlifts (135/95)
10 Sumo Deadlift High Pull (same)
10 Push Press
*must use one bar
THE MEN OF THE 5PM CLASS OVERHEAD SQUATTING
This Saturday, Jan 14th at 7:30am I will be hosting a PULL-UP CLINIC. I will be going over pull-up drills for the kipping pull-up, but most importantly I will be demonstrating how to go about getting stronger specifically for your pull-up capacity. Seminar will start promptly at 7:30 this Saturday and just run 30 minutes. I will have a Pull-up program handout for everyone and we will walk through the steps of getting your first pull-up or several pull-ups in a row during this time. If you want to fine tune your kip OR learn how to build shoulder stability and strength to be able to pull-up then YOU need to come Saturday. Send an email to lindsey@crossfithendersonville.com if you are in!
Next up on the “gotta come to list” is the NUTRITION SEMINAR next Monday evening, January 16th at 6:00pm. We will be covering quality of food AND quantity of food. In a nutshell, that means that you will learn the best foods you can eat for your health AND you will learn the portion sizes that you need to be at your optimal weight! Don’t want to miss this…especially if you are a new member! If you have been to a seminar before and need a refresher please feel free to come. We will have plenty of room for you. You will receive a couple handouts, but grab your notebook before you sit down because you might want to take notes. This seminar does NOT need a reservation so SEE YOU MONDAY NIGHT!
Now, for a little more rowing advice…
WB and Lunge
25-20-15-10 of…
Wall Balls (20/14)
OH Walking MB Lunge
Push-ups
ANDY COX IS POSING FOR THE PIC! HE LOOKS WAY TOO COMFORTABLE IN MOBILIZING HIS HIP!
Yeah! It’s back for real this time. And we have one of our own, newly CrossFit Endurance Certified Coach, Doug Warren, leading the clinic. Here are the details…
Date: Saturday, February 11th
Time: 9:00am-1:00pm
Place: CrossFit Hendersonville
Who For: Anyone who has never been taught to run. Anyone interested in fine tuning their running technique. Anyone who wants to see themselves run on video and be coached back. Runners that put it in 1 mile/year, runners that put in 100 miles/year, runners that put in 1,000 miles/year. Get the picture? Anyone can come!
What will we do for 4 hours?
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.
Cost: $25 for CrossFit Hendersonville athletes/ $40 for non-CrossFit Hendersonville athletes
Registration: Register at front desk OR email Lindsey at lindsey@crossfithendersonville.com. Bring your payment the day of event, Feb 11th. Please write checks to CrossFit Hendersonville.
Overhead Squats
5 Rounds for Time:
400m Run
15 Overhead Squats (95/65)
BRYLEE GOT A LITTLE TANGLED UP IN THE BANDS PRACTICING HER PULL-UPS! WHO IS INTERESTED IN A PULL-UP PROGRAM? POST TO COMMENTS IF YOU WOULD LIKE COACHES ADVICE ON HOW TO DEVELOP PULL-UP CAPACITY!
Want to know what those numbers on the side of the rower mean? Check out the video to learn about damper settings. Use this month of rowing to learn what damper setting you prefer for 1:00 minute rows, 500m rows, 2K rows, 10K rows, etc…
MB Clean
15 MBC
20 Pull-ups
DID YOUR GUESTS LOVE THE KETTLEBELL?
JANUARY 9TH- 14TH IS LAST WEEK THAT YOUR FRIENDS/FAMILY/STRANGERS CAN COME FOR FREE. LET THEM SEE WHAT CROSSFIT IS ALL ABOUT!
Only 22 more days to go! How are you getting your meters in? Getting to class 20 minutes early to row for warm-up? Staying after class for 10minutes to get a couple thousand meters in? What about pulling a double day when you have some extra time one day a week? Whatever it is! You better get on it, because there are athletes who have rowed over 25,000 this week!
Check out this video for a quick tip on recovery. Remember, while you are putting all these meters in focus on TECHNIQUE. Especially in the first couple weeks. Nail down your technique so that you become a better rower when Feb 1 gets here. Ask a coach to watch you row for a few strokes, so they can see your movement, and they can help give you some tips.
Push Press Work
7 Pull-ups
7 Push Press (95/65)
7 Burpees
Lat/Shoulder with Band Overhead
Groiner on Wall
PUSH UP CHALLENGE WINNER COMING OUT OF A BURPEE…YEAH BURPEES!
If you haven’t started rowing yet, you better get on it! You are 1 day behind! The first challenge we are introducing in 2012 will be our NEW ROWING CHALLENGE. How many meters can you row in 30 days? Here are the logistics…
All rowing counts, except for any rows that are subbed for something in a workout, which would typically be running/jumping.
You are to log your meters in your notebook. There is no special place we will keep up with your meters. This is the honor system folks!
We will not be announcing the leader at any point. Want to make sure you are the leader of the pack? Like I said above, you better start rowing! If you think you haven’t rowed enough, row some more!
Remember to log your meters everyday. Also, log your pace times, your finish time, your stroke/minute. This challenge is not just for the heck of it, but rather to make you a better rower. Keeping up with your stats can help you become a better rower. You becoming a better rower means more than just what it sounds. You will become stronger plus have a bigger engine by developing more cardiovascular endurance and stamina.
In our 2 years of being a CrossFit affiliate, we have only had 2 challenges like this one. Remember last winter we did the Push-up Challenge? Then the next quarter we followed with a Hollow Rock Challenge? Your winners were Angela DiBrito and Ranie Jones so watch out for these ladies!!! They will be out to beat you and hold their title!
Rest Day
Mobilize Calves/Ankles
Double Unders
*every minute on the minute do 5 Burpees
ANYONE RUNNING FROSTBITE 5K THIS SATURDAY MORNING?
VISIT HERE FOR MORE INFO
JANUARY 2ND-JANUARY 14TH…all classes OPEN to guests
The coolest part about guest week is having the opportunity to let your friends and family understand what you do while you are at the gym. CrossFit is very hard to explain to someone who has never participated in it. It is an eye opening experience for friends/family! Nobody really gets the concept until they have gone through a few WOD’s, right? You were there. Each of you really didn’t know what you were getting into. Heck, I didn’t even know what I was getting into? Did I think I was going to ever be fitter than I was as a college athlete? No! I thought I would just try to “maintain.” Well, we all know now that there is always potential to get fitter. (Your definition of “fitter” might change as you age, but nonetheless, you can still become a fitter you!)
So…bring your friends and family and let them get a taste of what you do at the box. If you do brings friends, please help keep an eye on them while they are in class with you. You guys have been taught how to move and we love to see you teach it back to someone new.
Sometimes guest week can be a little crazy, but I want each of you to know that YOU, our members, are always the priority. Don’t be overwhelmed by potential large class numbers that you might see, but use that energy as fuel for your workout! Let’s have some fun next week!
We will take 2 weeks off of strength training. On January 16th we will be introducing a NEW strength program! We are introducing new lifts, new rep schemes, and a whole new level of fitness.
Check out this CRAZY video for some incredible action by the human body!
Newly CrossFit Endurance Certified Coach, Doug Warren will be leading the clinic. Here are the details… Date: Saturday, February 11th Time: 9:00am-1:00pm Place: CrossFit Hendersonville Who For: Anyone who has never been taught to run. Anyone interested in fine tuning their …
The “Come to the Well” event has been inspired by those in Chad, Africa (part of the Sub-Saharan desert) who strive to survive everyday without clean water. You can visit HERE to see pictures of what Hope Springs International (the …
“ROW A MARATHON INSTEAD OF RUN ONE!!!” Ever thought about running a marathon? How about ROWING one? Are you up for the challenge?? 26.2 miles = 42,126 meters Rowing Marathon is WHEN? Saturday, Jan 28th 7pm – 2am Yes! 2am!!! …
info@crossfithendersonville.com
615.545.2271
557 East Main St. Suite B, Hendersonville, TN 37075
RSS Feed
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…