4 sets of:
7 DB Power Cleans
:60 Lax Ball across Arch
1 Push Jerk/1 Lateral Jump
2 Push Jerk/ 2 Lateral Jump
3 Push Jerk/ 3 Lateral Jump
Continue in this manner until you can no longer achieve the # of reps within the minute. Once you fail to make the desired number of reps, your workout is over.
THE FELLAS DOING BURGENER WARM-UP
Coach Pat Sherwood discusses the advantage of using the Push Jerk rather than the Push Press. Watch the video to see why the Push Jerk is such a great movement, especially with heavier loads. Also, catch the end of the video where he says how to improve your Push Jerk capacity.
Strength/Skill:
3 x 10 GHD Reverse Crunch
For Time:
Run 600m, then…
5 Rounds of:
5 Chest to Bar Pullups
9 Back Squats (155/105)
Then, Run 600m
COACH BILLY EXPRESSING HIS RELAXED STATE
KSTAR EXPOSES THE RELATIONSHIP BETWEEN YOUR BED AND LOW BACK PAIN…
Click HERE to read entire article. WATCH THIS VIDEO!
5 x 5 Thrusters
Rest :90
7 Hang Power Snatch (135/95)
10 Burpees
Why did you choose to do the Nutritional Challenge?
I chose to do the Nutritional Challenge because I know that I am good at having intensity in “spurts” and so I decided to work with my natural inclination. I knew that if I could focus on eating right for one month I would build longer lasting habits that would go beyond the contest. It was a great way to jump into the pool without trying to swim in the deep end. I now understand the basics and have developed a curiosity about “Zo-leo” and eating healthier as a way of life.
Eating this way is a big change for me. A couple of years ago I was travelling heavily for work and entertaining clients for one or two meals per day. I got up to 255 lbs and was in terrible shape. I then found out over a three month period that I am diabetic, have severe obstructive sleep apnea, occasional heart arrhythmia, and digestive issues. I was totally overwhelmed and felt like there was no hope. I started eating better and exercising more but really struggled to be consistent. My family and I decided to try Crossfit and it has been exactly what I needed to get me fully engaged in living a healthy lifestyle. I now weigh in around 218 lbs, enjoy working out at least 4x per week, and eat a much healthier diet. I am off of most of my medicines for diabetes and think I might be able to get off all meds in the next few months. I owe a huge debt of gratitude to Lindsey and Crossfit as well as Jess, Jason, Lisa and the other trainers that have pushed me to be my best. I am a believer!
Going into the challenge did you have a goal in mind?
I just wanted to see a difference in the before and after photos. Less fat and more muscle definition.
How long was the challenge?
A month or so.
What was the hardest part of it?
The hardest part was not eating sugar. I am an addict. Once I made it a couple of weeks the urge left me, but then my son and I’s birthdays hit. I would have achieved even more if I hadn’t indulged those demons. Oh well, pay the price of headache, bloating, and extended unpleasant bathroom breaks and move on.
What was the most important thing you learned?
That it gets easier as you go along and that it REALLY DOES WORK!! I feel so much better; my stomach doesn’t pooch out, no headaches, no tummy trouble, stronger, mentally sharper…why don’t I always eat this way?
What would you say to someone who says “there is no way I can make changes”?
You truly can make these changes. Do WHATEVER IT TAKES TO GET STARTED. It gets easier with each passing day. It is also important to plan your meal out in advance. Not so overwhelming.
How would you classify the changes you made? temporary change? or life change? Explain
These are life changes. As I reap rewards of eating right I want to live it even more. I have no doubt that I’ll fall off the wagon regularly, but I doubt that it will happen as often or for as long as I continue to develop these habits. I knew it would be a process for me that would take time. I’m just being patient and giving myself the time to learn and adapt.
If you could summarize your Challenge and/or Crossfit experience, what would you say?
I knew that this Challenge would be a great jump-start to eating healthy and looking good. I am now an Adonis-like beauty and I’m in perfect health. Beautiful women throw themselves at me every day. It’s a burden but I’m learning to live with it.
5 x 3 Shoulder Press
Rest :90 btw sets
7 Tire Flips
7 Renegade Rows
14 Wall Balls
Rest 2 minutes, then…
Complete 800m Run with team
ROWING IS FUN!
On April 27th, CrossFit Hendersonville is getting together for a NEW and FUN event! From 8-10pm, we will hang out at a CFH member’s home, eat some snacks, socialize, and play for some COOL prizes! Guys will play Hold ‘Em and girls will play Bunko. Sign up on the blackboard at gym. We need to know how many of those yummy chocolate chip cookies we need to bake!
Click HERE to be linked to a video on FaceBook that shows one of the workouts CrossFit Murfreesboro completed and WON at Regionals last year. Just a little taste of the energy, excitement, and competition that the Games bring. Be sure to stay tuned in to the Games page online in the next couple months. They will continue to highlight the best CrossFitters around the world!
4 sets of…
10 V-ups
:60 Couch Stretch
5 Power Cleans (135/95)
7 Over the Box Jumps
9 Toes to Bar
SILLY CROSSFIT KIDS
Several of our athletes got their first toes to bar during the Open. Guess what that means? The standard has just gone up! When you see toes to bar come up in a workout, you gotta do ‘em. It’s that simple, right? Not always 
There is some technique and tips you can use. Watch below…
One of the top notch CrossFit coaches, Chris Spealler, takes you through a few minutes of toes to bar/knees to elbow advice. Check it out! Come in here and see if you can apply what you have visualized through video.
3 x 5 Squat Snatch
Rest :90-2 min btw sets
7 Squat Snatch (95/65lbs)
7 Toes to Bar
HAVE YOU HAD A REST/RECOVERY DAY OF MOBILITY YET THIS WEEK?
We are going to highlight 2 more coaches work/rest schedule, one today and one next week. Today’s topic is going to cover what a rest/recovery day could look like…
Your body craves mobility! Have you ever done 30 minutes of mobility work, stood up, and just felt the blood flowing through your body? If not, you need to! It is such a wonderful feeling. Stimulating blood flow by mobilizing and stretching tissues is very healthy. Not only is it healthy for your joints, but all the tissues in your body, from muscles, to ligaments, to tendons, to fascia…
Here are 4 basic mobility drills that everyone could use more of. When the coaches gave you flexibility tests last fall, 90% of you failed the drills that correlate with these stretches we are linking below. Check them out. Bookmark the site and do them weekly and DAILY would be even better!
Click HERE to free your scapula
Click HERE to open up those hips
Click HERE all you tight hammies
Click HERE to be able to cross your legs a lil’ easier
Active rest is another option for a rest day. Rest days do not mean you have to sit on your butt and do nothing. Rest days can be active. You can play basketball, take a long walk, go hiking, play frisbee golf, ride bikes with your kids, etc…
You get the idea! Take 30 min- a couple hours and just move! Try a sport or activity that you enjoy with your friends/family. Or try a new sport that challenges you and gets you out of your comfort zone.
Whether your rest day is filled with mobility or active play, either works great! Set a goal for April to play new sports and get 4 days of 30 minute mobility work. Remember, bookmark this site for a reference. (And get those lacrosse balls out too!)
Check out Jason’s schedule below…
Hope these examples from our coaches are helping!
4 sets of…
3-6 reps Dead Hang Pull-ups
15x Kipping/Butterfly Swing Practice
5 Handstand Push-ups
10 Plate to Overhead (45/25)
20 KB Sumo Deadlift High Pull (53/35)
40 Double Unders
THANK YOU FOR FILLING OUT SURVEY! PLEASE CONTINUE TO SUBMIT THOSE COMMENTS IN. WE DON’T KNOW WHAT COMMENTS COME FROM WHO, SO BE HONEST! WE LOVE CONSTRUCTIVE CRITICISM AND WE CAN’T HOLD IT AGAINST YOU BECAUSE THE SURVEY IS ANONYMOUS.
GROUP WARM-UP IN THE COOL SPRING WEATHER
Today we will be working on your kipping/ butterfly pull-ups. Check out this video to see good movement verses bad movement. Just like everything else we do in CrossFit, keeping the midline tight is the priority. When you lose stability through the spine/torso, you automatically lose strength. Keeping the midline tight will engage core musculature that will assist you in getting over that bar. Take a few minutes, get a good visual, and then come in and practice today!
3 sets of…
Down N Back Waiter Walks
12 Scapular Pull-ups
7 Push Press (95/65)
10 Overhead Squat (95/65)
14 GHD Sit-ups (21 Ab Mat Sit-ups)
THE SUN IS SHINING THROUGH THE BOX! WHO IS READY FOR SOME OUTDOOR WORKOUTS THIS SPRING?
We have emphasized the importance of rest days over the last several weeks and have been highlighting our coaches work/rest schedules for training. We hope that you begin to see that more is not better and that it is crucial for you to take rest days. Rest days and a good nights sleep (which we will touch on soon) are the keys to getting you fit. Today, we will take a look at Monica’s schedule. We are posting these schedules in hopes that you guys take a look at your own schedule. How many workouts do you get a week? Are they all varied in movements, time domain, and task domain? In other words, do you get challenged with endurance, strength, stamina, power, speed, and flexibility in your week of workouts? If not, is there anything you can do differently? Your coach would love to sit down and discuss some options with you. Take a look at your schedule and see where it could improve in quality, not neccesarily quantity.
Coach Mon’s schedule…
Mon – wod
Tues – wod
Wed – wod
Thurs- rest
Fri – wod
Sat – wod
Sun – rest
Mon – wod
Tues – endurance wod am; wod pm
Wed – rest
Thurs – wod
Fri – wod
Sat – rest
Sun – endurance wod
Strength/Skill:
10 min Hip Mobility
AMRAP in 12 minutes:
150 Wall Balls (20/14)
90 Double Unders
30 Muscle-ups
Click HERE for WOD explanation
FRIDAY NIGHT LIGHTS WEEK 4! COME ON OUT AND BRING YOUR SUPPORT!
GAMES WOD PREP…
Kelly Starrett gives us some insider tips for mobilizing our tissues for the wall ball before the 12.4 Wod HERE. Plus, check out Carl Paoli’s site HERE for double under and muscle-up prep. These guys know their stuff when it comes to the body and movement. Bookmark these sites so you can check back for great videos from these two guys on mobilizing and gymnastic skill work.
Check out the latest update on the Games…
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…
8-10 Y’s on the floor
:60 Lax ball on pec
AMRAP in 20 minutes:
250m Row
10 Ring Dips
15 Overhead Walking Lunges (45/25)
ERICA WAGNER IN THE HOLE
HOW CAN YOU BECOME A BETTER RUNNER AND PREVENT INJURY?
COME TO THE RUNNING CLINIC THIS SATURDAY!
Endurance Certified Coach, Doug Warren, will be hosting a clinic from 9am – 1pm at CrossFit Hendersonville this Saturday. Check out the video to see what you can expect from the Run Clinic.
It is extremely beneficial to see yourself run and have a coach give you feedback on how you can become a more efficient runner. There are specific drills that Coach Doug will give you that you will be able to work on a few times/week to improve your running technique.
Guess what happens when you improve your running your technique? You won’t get hurt! If you have hip, knee, or ankle issues? This running clinic is for YOU!
Email lindsey@crossfithendersonville.com to get signed up. Members are $40 and if you bring a guest it is $75. If you are not a member, the cost is $50. See you Saturday!