:20 Ext Rotation Hollow Position on Pull-up Bar
:60 Hip Mobility
20 Pull-ups
20 Burpees
ANYONE GETTIN’ READY TO RUN THE MEMORIAL DAY 5K OR 10K?
LAST 5K IN TOWN STEVE COOPER SET OVER A 6MIN PR! WHO ELSE NEEDS TO DO A RETEST ON THEIR 5K TO SEE HOW THERE ENDURANCE IS? SIGN UP HERE!
Anyone motivated to change their life after seeing Gary’s story OR watching the CrossFit Regionals this weekend? Don’t waste another day. Come talk to a coach at CrossFit Hendersonville and get your priorities aligned. Set yourself up for a healthy/fit summer by making some goals and going after them! Write them down, tell a coach, and go to work.
3 sets of…
:60 Hollow Rock
:60 McKenzie
Run 400m
10 Toes to Bar
SHARI CAMPBELL ATHLETE OF THE MONTH!
What is your fitness background? How long have you been Crossfitting?
I swam competitively when I was young and have enjoyed some type of active lifestyle since then. Crossfit has been a part of my routine for 2 ½ years.
What are some words to live by? 2 Timothy 1:7 is my favorite: Fear is not from God – but a spirit of Power, Love and Self Control is! Grab all of His gifts and use them every single day you are on this planet.
What is your occupation? I am a Litigation Claims Specialist for Penn National insurance.
Where are you from? Knoxville, TN
How did you hear about Crossfit HVille? A friend from the YMCA and church brought me to a foundations class when Lindsey was still downstairs in the closet of First Baptist’s gym.
What’s your favorite part of CrossFit? I love the variety, the intensity and the comradery of the work outs. Lindsey’s the best-ever trainer and her customers are the best-ever people!
How have you seen yourself change – mentally or physically – since being a part of CFH? Crossfit has energized my love for being healthy again. It motivates me every day to make better choices as it affects my body and makes me realize it’s so important to prioritize health so you can be at your best in everything else you do.
What is your favorite movement? Anything without bar bells.
What is your least favorite movement? Snatches…ugh
What has been your favorite WOD so far? I like the longer WOD’s – 20 minutes and on your own. It adds the endurance factor in to the workout that you must adjust to and I love the challenge.
What has been your least favorite WOD? My least favorites are the short, intense ones with only one move in it.
What are some of your goals that you have for yourself in the next year?
I realllly want to get to Level 2 
. That rowing machine is going DOWN.
How do you see CrossFit as different from other programs? Crossfit is based on sound science and it makes so much sense I don’t see how anyone can ignore its principals. It’s flexible, never boring and encouraging (because you track your progress and can watch your journey along the way)!
How can other people relate to your story? As you get older, it takes a lot more effort to be healthy. Its painful, you’re tired and you feel you have earned some rest. Don’t fall in to that mindset, as that will take you in to a ‘slow fade’. Heck…you can rest when you are dead. Colossians 3:23-24 encourages us to work at anything we do with all your heart for the Lord; receiving your inheritance from Him…..when you’re dead! (okay I added that part)
What is something that others may not know about you? Do you think people realize how blunt I am about things? There aren’t many rocks I leave unturned about my life. I will just apologize for that – again. I am a passionate person and come on a little strong; a little moody.
Favorite sport or activity? I love to do anything outside; hiking, biking, jet skis.
Recent adventure you’re planning? I am creating a non-profit Teen Center for Sumner County where teenagers can hangout in a healthy, encouraging and safe environment. I want to provide a supportive community to help them transition in to a responsible member of society; learning to give back to their world. 1 Thess 4:11-12 teaches us to make it our ambition to lead a quiet life, mind our own business and work with our hands, so that our daily lives may win the respect of outsiders and so that we will not be dependent on anybody. I want to provide support for these kids who are desperately seeking their identity in areas the formal institutions cannot reach.
Leave the fine folks of CrossFit Hendersonville with some parting words… I love you guys. I am thank God every day for the opportunity to pay someone to hurt me like you do. Seriously, though – although being healthy and the journey is fun, remember that you cannot serve two gods. Put Him first, others second and then everything else will fall in to place according to His will. He loves you so much and gave you this fascinating body and mind to work for Him. I pray you will all use your gifts for His Glory.
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!
3-3-3-3
Halting Snatch Deadlift
:60 Hamstring Pulses with band
21, 15, 9 of…
Row (calories)
Push Press (135/95)
One Arm KB Overhead Walking Lunge (53/35)
SPEND TIME MOBILIZING YOUR SHOULDER WITH LACROSSE BALL TO CREATE GOOD SHOULDER POSITION AND CORRECT POSTURE
Guest week May 14th-May 18th! Looking forward to having friends/family in the box. If any guests are bringing children, we must have a heads up! The kids room has been FULL lately. Email lindsey@crossfithendersonville if any guests would like to bring children. Thanks!
4 sets of…
3-5 Handstand Push-ups/ :15-:20 Handstand Hold
:60 Lax Ball in glute
4 Handstand Push-ups
8 Kettlebell Swings (53/35)
12 GHD Sit-ups
WALL BALLS IN ACTION
We hope you have been enjoying Gary Roberts story. We can’t wait to see his success with cleaning up his diet, doing CrossFit WOD’s, and ultimately changing his life. There are several more episodes to come!
Have you decided what you are waiting on? Have you figured out that now is the time to change your life? Do you want to put in the hard work to get there?
Over 30 of you are signed up to do the nutrition challenge this month that started last week. The coaches at CFH are excited for you! This is where life change happens. This is where you change the quality of life for YOU and your family.
It’s very important to set goals for yourself. If you have started this journey of changing your life, striving to achieve your goals will help tremendously. Losing weight, leaning out, becoming healthy all takes TIME! It does not happen overnight. The journey can be long. Set yourself up for success by writing down specific goals and rewarding yourself in a small way when you get there.
NEXT WEEK IS GUEST WEEK! DO YOU HAVE FRIENDS OR FAMILY THAT NEED TO CHANGE THEIR LIFE? MAYBE A LITTLE ENCOURAGEMENT FROM YOU CAN HELP! BRING THEM TO THE BOX NEXT WEEK FOR A WORKOUT OR TWO.
4 sets of 5…
Turkish Get Up (2 sets each side)
:60 Hamstring w/ band on pole
5 Deadlifts (2 person)
10 Box Jumps
15 MB Sit-ups
*Partner WOD
POKER NIGHT WINNERS: KELLI JOHNSON AND BILLY SHELTON TOOK HOME FIRST PLACE, WHILE MELISSA OBRIEN AND CHRIS JONES PLACED SECOND AT SOME HOLD’EM! THANKS FOR COMING OUT TO CHILL WITH THE CFH CREW!
“BEAT THE STREETS” HAS BEEN MOVED BACK TO SATURDAY MORNING, MAY 19TH. BE AT GYM WITH YOUR TEAM OF 3 AT 9:00AM READY TO COMPETE FOR THE BEST OF NASHVILLE!
: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…
Strength/Skill:
Weighted Pull-up
5-5-5-5-5 (alt grips)
2 Rounds for Time:
Run 800m
20 Kettlebell Swings (53/35)
10 Handstand Push-ups
This is a great video series that CrossFit HQ posted. Gary Roberts shows the drive and determination he had to change his life. We are going to post the next episode each day so that you guys can see his story. His transformation is quite inspiring.
Ask yourself, what is stopping you from changing your life?
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:
Deadlift 3-3-3+
:60 Wrist Mobility
5 Rounds for Time:
5 Power Cleans (155/105lbs)
7 Lateral Burpees
Run 400m
A CHANGED MAN, GARY ROBERTS, AFTER 3 MONTHS OF CROSSFIT…