Back Squat 3-3-3+
Hip Mobility
Run 400m
15 Push-ups
15 MB Slams (20/14)
15 Kettlebell Swings (53/35)
15 MB Sit-ups (20/14)
DONATE TO TEAM CFM HERE. WE APPRECIATE YOUR HELP!!!
DONNA DALY BEFORE/AFTER PHOTOS IN JUST ONE YEAR!
The pictures above are what the Whole Life Challenge is all about. Changing lives! Donna Daly has lost over 100lbs and is living a whole new life now. Big shout out to Donna for kicking butt and taking names in the last year!
You just won’t know how good you can feel unless you try something different, right? Do you want to be made new? Do you want this time to be different? Join us this Saturday, July 16th at 9:15am for our 2nd WHOLE LIFE CHALLENGE WORKSHOP. If you missed last Thursday, get to one of these quick. Your energy and motivation will be kicked into gear and the sooner you come the better off you will be. Start date is coming soon…AUGUST 1st. This challenge is bringing new elements to CFH for the first time…
-Bod Pod Testing
-Bloodwork
-30 Day Menu Guide w/ Shopping Lists
-Weekly Accountability
-Fun “Get Together’s” for encouragement
-Spiritual Devotionals
-Journals
-And did I mention PRIZES?
Get to one of these seminars to hear what it is all about. This Saturday, July 16th and Saturday, July 30th are the 2 on the books. Both are at 9:15am. The last seminar will be a “LATE REGISTRATION” seminar. Dates to be announced.
PAUL SPEAKING…
“I have not yet reached my goal, and I am not perfect. But Christ has taken hold of me. So I keep on running and struggling to take hold of the prize. 13My friends, I don’t feel that I have already arrived. But I forget what is behind, and I struggle for what is ahead. 14I run toward the goal, so that I can win the prize of being called to heaven. This is the prize that God offers because of what Christ Jesus has done. 15All of us who are mature should think in this same way. And if any of you think differently, God will make it clear to you. 16But we must keep going in the direction that we are now headed.” (Philippians 3:12-16)
Rest Day
Shoulder Mobility, Internal Rotation Test/Drills
21, 15, 9 of…
Thrusters (95/65)
Bar Facing Burpees
DON’T YOU JUST LOVE THIS PICK? GARY PICKIN’ BOYD UP AS IF HE WERE A FEATHER AND TAKIN OFF ON A SPRINT!
The sooner you get to one of these seminars the sooner you will know what all is expected of you! You will have all the details of the challenge after the first 30 minutes of the seminar. Upon hearing the details, if you choose to commit to the seminar you will have to sign a commitment letter. The next 30 minutes will consist of the Zone explanation. Please sign up in the gym on the whiteboard if you plan on attending Thurs night at 7pm. You can pay for the Challenge online HERE. Remember, there are 2 divisions… “weight loss” and ”lean out.” $125 is the weight loss category price and $75 is the lean out category price.
Not only does the Zone put you on the fast track for weight loss and leaning out, but it also has an effect on a handful of diseases. Read below a little bit about the Zone and these diseases…
Type II Diabetes
Apart from type I diabetes, caused by a malfunction of the pancreas that is not able to produce insulin, type II diabetes often occurs to non-insulin-dependent people. For some reason, at a certain moment in their life, their body becomes unable to use its own insulin. The body becomes immune to insulin. Although there is not enough scientific data to support this, type II diabetes occurs more frequently in people over 40. It is also linked to obesity. In circumstances in which there is a high tolerance to glucose, insulin already in the blood cannot be used and sent further to the cells.
Cardiovascular Affections
Traditionally, cardiovascular diseases are linked to several causes, among them, cholesterol level in the blood. It seems the problem is “bad cholesterol” coming from dietary saturated fat. At first, it thickens the blood, causing bad circulation. Then, it deposits on the blood vessels. When it narrows or even blocks arteries, arteriosclerosis occurs. If the coronary arteries are blocked, a heart attack is imminent. If a blood vessel in the brain is blocked, it can cause a stroke.
Let’s take another look at Dr. Sears’ recommendations:
Cut high-glycemic foods, saturated fats, the amount of calorie intake. All these measures reduce body fat storage, make you lose weight and put you into the “green area” of low type II diabetes risk.
Eat only mono-saturated fats: olive oil, guacamole, almonds, macadamia nuts, borage oil. They are known to contain low levels of LDL – “bad cholesterol” and high levels of HDL – “the good one”.
These conditions alone explain why Zone Diet should reduce type II diabetes and the risk of cardiovascular disease. No sources have been yet found to justify claims that it prevents cancer.
Rest Day
Hip Mobility
10 Deadlifts (275/185)
50 Sit-ups
8 Deadlifts
25 Knees to Elbow
6 Deadlifts
35 Sit-ups
4 Deadlifts
15 Knees to Elbow
2 Deadlifts
20 Sit-ups
ANOTHER CFH ATHLETE…BUSTED! AND IT LOOKS LIKE HE ISN’T SHARING!
Bring your notepad and get ready! Here is the scoop and what all participants need to know…
There will be 4 opportunities for you to get all the details of the challenge. The first opportunity is available next Thursday night at 7pm. From 7-7:30 we will go through the following:
Commitment Document
Point System Document
Blood Testing Info
Bod Pod Testing Info
*** When a client tests in the Bod Pod they will find out their lean and fat mass in pounds and percentages as well as their RMR and what their daily caloric intake should be based on their activity level. After your second Bod Pod test you begin to receive a sheet that graphs your results.
Then, the following 30 minutes we will be reviewing the Zone. Please be prepared to take notes so you can be well equipped come start date.
There will be 2 divisions:
Weight Loss: athletes need to lose more than 25 lbs; athletes are committed for 1 year
Lean Out: athletes need to lose 0-15 lbs and focus on changing body composition; athletes are committed for 5 months
The challenge will be $125 for the Weight Loss Division and $75 for the Lean Out Division and include the following:
Bod Pod Testing
Bloodwork
30 days of Breakfast, Lunch, Dinner Menus
Food Log Coaching/Accountability
Profile Photographs every 6 weeks
Incentives to WIN:
Weight Loss: 6 months off CrossFit classes
Lean Out: 3 months off CrossFit classes
There will be some smaller prizes announced down the road.
Like I have said before, this challenge is not for people who want to give 90% effort towards getting healthy and fit. We want you to be 110% committed to this and if you are, you will be glad you did and you will succeed. Your life will be changed forever!
The next opportunities to get all the details and figure out “The Zone” are:
Saturday, July 16th, 9am
Saturday, July 30th, 9am
SIGN UP SHEETS IN GYM…GET YOUR NAME ON THE LIST BECAUSE WE NEED TO KNOW HOW MANY PEOPLE WILL BE AT EACH SEMINAR.
Rest Day
L-Sits
3 Rounds of…
Row 500m
12 Deadlifts
21 Box Jumps
*1/2 BW is Rx for this workout, but if you have passed Level 1 challenge yourself to bump up on the DL weight. Also, Rx box height for this WOD is 12″. Bump up if possible!
GARY OBRIEN DURING THE SATURDAY BURPEE EXTRAVAGANZA!
My name is Gary O’Brien and I am 48 years old (OUCH!!!!). I have been an athlete my entire life, (God just blessed me with eye/hand coordination and athletic abilities that allowed me to be good at almost anything involving balls, sticks, rackets, hoops, running, jumping, etc.) but the events of the last few years had really taken their toll on me emotionally and physically. I am a civil engineer by degree and a land development consultant by profession. As you may know, there has not been much construction or development over the last few years and I was laid-off in the fall of 2008. I went without permanent, full-time work for over two years!
Needless to say, my self-image, self- confidence and self-worth all went into the toilet! I kept believing and trusting in God’s plan for me and at the beginning of 2011 I started a new job (this is a whole other God-story that I would love to tell you all!) In early February, I looked at myself in the mirror and I knew I had to do something. I weighed 184 pounds (my highest ever) but worst of all, I looked, acted and felt “OLD”! THIS IS NOT WHO I WANTED TO BE!!!!
So I started working out and running again, but it was sporadic, at best. By mid-March, I knew I had to do something different that would add accountability and structure to what I was doing. That is where CrossFit comes in. When I first decided to give it a try, I wasn’t completely sure of what I was getting into. I have friends who either have been or are CrossFitters and they had all said good things, but I was totally clueless about the way it would transform my (OUR) life (lives)! I did the free intro class and then the free promotional week and I knew this was what I had been looking for! I signed up for the Foundations class and never looked back!
While I still cannot do the workouts as fast as I want to or do as much weight as I once could, I am feeling better every day. At the end of the Nutrition Challenge, I was down around 162 pounds and I am starting to feel like my old self again! A few weeks ago Boyd Johnson and I jumped into the 300 Games and while it was very hard, I loved the feeling of accomplishment and sharing that experience with my brother (not by blood, but by heart). But honestly, the best thing about CrossFit is the community of people that gather in “THE BOX”. I love walking in there each morning and seeing the many smiling faces and the “Good Mornings!” that come as we prepare to kill ourselves. Someone once said, and I am paraphrasing, that there is no bond like the bond that comes out of shared adversity. It is so true!
I am inspired, challenged and renewed each time I am with you all. Lindsey, Jason, Monica and all of you have created a very special place and “family” there in “THE BOX”! I look forward to many more years of CrossFit workouts and getting to know everyone better!
Deadlift 5-5-5 *deload week
Ground to Overhead Work
20 Cal Row
30 Burpees
30 Ground to Overhead (45/35)
30 Toes to Bar
30 Overhead Walking Lunges (45/25)
1 Sprint around track
COME HANG OUT WITH US TOMORROW NIGHT AT THE “SPIKING FOR SPEECH” VOLLEYBALL TOURNEY…LOOK AT EVENTS SECTION FOR DETAILS
Five years ago, I began a regimen of running and working out with machines. I worked out in a small gym for about six months and then life took over and I quit. I did, however, stay the course with my running, running approximately 5 miles each day. Having never been an athlete or even a runner for that matter, I did what I thought was the impossible. I ran the Country Music Half Marathon! I will never forget the feeling I had finishing that half marathon – it was great! Then over the course of the next four years, “life came at me hard”. Our family endured one struggle after another and ultimately, I quit running and definitely became an emotional eater. Off and on over those years, I would try to start running again, try to get back to lifting weights, and try to “diet”.
Life seemed to take a turn for the better at the beginning of this year and I knew I had to get in better shape physically. I had been attending a group training class at FBC for approximately five months. It only met twice a week but I really liked the trainer and the other women in my class. I knew however in order to lose this weight that I needed more. I began to work out other days on my own and changed my diet. The middle of March the trainer I had been working with texted me to tell me that she had to cut our class from her schedule, I was devastated. I knew I needed the accountability. Gary, my husband, had started CrossFit the week before and had been begging me to try it. I had sworn I would “never” attempt CrossFit. I told myself and others that if I ever tried CrossFit I knew I wouldn’t stick with it because I would feel so defeated. (I knew I could not do some of the things I had seen when I walked past the box.) When I received that text message, I caved.
Wow! How wrong was I? I didn’t exactly love the first few classes but I did enjoy the company! Everyone was so friendly and no one seemed to mind, care or even notice my inabilities. Lindsey, Monica and Jason were helpful and encouraging too. They have always been so uplifting. I remember the first day that I left CrossFit with that same feeling I had when I finished the half marathon, I had just finished “Helen”. It was a feeling of complete awe and exhilaration. I could not believe that I had been able to do that workout! (Notice I said the “first” day, there have been so many days since then that I have left the box with that same wonderful feeling!)
Just before the “Helen” workout, I signed up for the Nutrition challenge. I had lost approximately 6 lbs. on my own by cutting carbs before the challenge started. The week before the challenge, four of the competitors attended a class that Lindsey taught on nutrition. Hint – Of the four in attendance, we had the men and women’s first place winners, the men’s second place winner and the women’s third place winner. I don’t think that was happenstance. Lindsey has a wealth of knowledge and experience. She is a great source of information! I learned a lot from that class and tweaked my diet. I had been eating plain Greek yogurt for breakfast. Lindsey suggested adding more protein – turkey bacon. I had never had turkey bacon before but it became a real treat! I looked forward every day to my two or three slices of turkey bacon. My lunches and dinners consisted of some type of protein – meat, chicken, or pork, along with lots of veggies. Somewhere along the second or third week, I began to eat my protein with baby spinach. It looks like a salad but I began to think of it as just being part of my main entrée. It is really good and I was getting even more vegetables! The first few weeks, I did continue to eat at least one piece of dark chocolate each day. I just felt like I needed that sweet. I actually craved it. Somewhere about week 3 or 4, Lindsey challenged us to give up sugar, so I did it! I gave up my dark chocolate each day and gave up the strawberries I was eating in the morning with my yogurt and bacon. It was a tough week but I made it. It was somewhere during that time that I made the decision that this was not going to be a diet but was going to be a lifestyle change. (As a side note: I really believe the key to this lifestyle change is planning ahead – planning grocery shopping, planning where you will eat out and what you will have, etc. We also always cooked much more food than we needed so that we had plenty of leftovers for lunch or for nights when we didn’t have time to cook.) I began to see a difference in my workouts. I was stronger and I was able to do the prescribed workouts (not the prescribed weight, etc). I was not concerned about the number on the scale anymore it became more about the way I felt and I felt great! I will admit to a few “cheats” but I have to say I felt physically horrible afterwards. This is definitely a lifestyle change for me and for my family. Will I ever “cheat” again? Sure, but I will be eating “clean” 90-95% of the time. I have never in my life felt so strong physically and I know it’s the combination of the nutrition and CrossFit.
At the mid-way point of the challenge, I set a goal for myself to better my “Helen” time by 3 minutes. I felt stronger and thought that it was possible. I hit a bump in the road the Wednesday before the “Helen” workout, but with Lindsey’s help, I was able to do “Helen” that Friday. I didn’t meet my goal but I came very close. I was able to cut my time by 2:56 – four seconds shy of my goal. I was elated! I never expected or even thought about winning the challenge. Honestly, I truly felt as if I had already won because I am in a better place physically and even emotionally.
With God’s help and the help of family and friends, we were able to survive and endure the past several years. I so wish we had been a part of CrossFit during those years. I can only imagine how much better we would have been able to handle life’s ups and downs!
I cannot thank you ALL enough! Thank you for welcoming and accepting me into this very special community. Thank you Lindsey, Monica and Jason, for your continued support and encouragement but most of all thank you for sharing your passion for a healthier life for all of us. What a life changing three months this has been!
Rest Day
Back Extension/Planks/L-Sits
Run 400m
50 Sit-ups
Run 400m
25 GHD Sit-ups
Run 400m
50 Sit-ups
Run 400m
THANKS FOR COMING OVER SATURDAY NIGHT TO HANG OUT TOGETHER!
The last 8 weeks have not been a walk in the park for some of our CFH members. They have worked hard to lose weight and lean out at the same time. What do I mean by lean out? Well, simply put…add muscle and lose body fat. The numbers prove how hard they all worked. The ladies lost 131 lbs and 132 inches and the fellas lost 91 lbs and 50 inches. 50% body fat was lost by all participants who completed the challenge.
The coaching staff at CFH is very proud of each of you individually. We are even more proud of you guys as a whole because you all helped each other out so much as a group. Thanks for showing up to the gym on a consistent basis, working out as hard as you possibly could, and giving out sweating high fives to one another each day! It is exciting to see you guys get energized by one another and to push each other to be better than you were yesterday.
Enough chatting, onto announcing the winners…
The “Most Leaned Out, Ripped Up” award went to Heather Smith and Josh Fortenberry.
Second Place went to Chrissy Hall and Gary OBrien.
First Place went to Melissa OBrien and Laurel Gammon.
We will be highlighting these athletes this month and bragging on them a little bit too. Look forward to hearing their stories and how they stuck to reaching their goals during the 8week challenge.
Rest Day
Hollow Rocks
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row
Perform each movement for 1 minute, after round 1, rest 1 minute. Athletes will complete 3 rounds. Score is total # of reps/calories on rower.
RANIE JONES, WINNER OF LAST NUTRITION CHALLENGE STILL WORKIN’ OUT HARD AND MAINTAINING HER FIT LIFESTYLE
Whenever I’m asked about Crossfit, my answer is always the same, “It has changed my life”. I have always thought of myself as physically fit, as I have been dancing since the age of 5. Dancing was always enough, so I thought to keep me fit, but I also did some weight lifting and cardio in addition when I went to college and while I danced professionally. My motto, in recent years became: “I workout so I can eat whatever I want”, UNTIL I JOINED CROSSFIT. As I got older I found that I wasn’t getting the results that I wanted, so I decided to join Crossfit in August of last year. I joined to get more out of my workouts, and I wasn’t really interested in the nutrition portion of it. I thought I knew enough to do ok in that area, and I did get results, I became stronger. Then the nutrition challenge over the holidays came, and I thought “no way, that’s when I eat ALL the things I love”. But, I was ready to try one after the first of the year, so I knew when January rolled around I would do it. I was highly motivated because we had a cruise scheduled for March, and I wanted to wear a two-piece bathing suit, and not just wear one, but feel good in one. So, I met with Lauren and learned about all the foods I love and how bad they are for me. I love bread, pasta and all things carbohydrate. I remember literally grieving that night over all that I had learned. But, I did what I could do. I ate the foods on the list that I could eat, and I learned to love a lot of new foods I had never tried before. I was very focused and I’m very competitive too, so I really wanted to win the nutrition challenge, so I stuck to it. It didn’t take long and I noticed I felt so much better in my workouts. I felt stronger and I had so much more stamina. After getting through the first few weeks, it became so much easier. I had to find what worked for me and my schedule, and Lauren and Lindsey helped me so much. I texted them quite often, and they were always there for me with answers and encouragement. I couldn’t believe that I ended up winning the nutrition challenge, but even if I hadn’t, I accomplished my goal and I felt great in my two-piece last week on my cruise, and it is now a way of life for me. And, it just keeps getting better today, March 28, 2011, I did my first unassisted pull-up, that has been my goal since day 1 of Crossfit. So, to accomplish that is so gratifying. I’m am so grateful to have Crossfit, and I can’t say enough about the people, we truly are a family who care about each other. God bless you all!
Rest Day
Hollow Rocks/ OHS practice
Row 500m
21 Box Jumps (24″/20″)
12 Overhead Squats (95/65)
MARGARET JORDAN MAKING STRIDES WITH THE WENDLER STRENGTH PROGRAM BACK SQUAT DAYS
Next Monday kicks off the Spring Nutrition Challenge, otherwise known as THE most successful challenge of the year. You better get your name on the sign-up board then, right? This time of year people are READY to take that next step of commitment because frankly, they just want to look good in that swimsuit. Is this bad? No, however, I will warn you that if looking good is your only reason for signing up for the challenge, don’t do it! This will be an 8 week fling and you will not grasp the most important concept of these challenges which is to make this a lifestyle! Will you lose weight, sure. Will you gain it all back and potentially more…yes. You must commit to actually following through with how you want to look and feel.
We have athletes who have signed up for the last 4 challenges. Not because they desperately want to win the cash, massage, or a free month of CrossFit, but because they have made eating healthy their lifestyle and they want to hold themselves accountable to someone. Otherwise, they know they would fail. The coaches at CrossFit Hendersonville have made this gym a community so that we could help one another. The nutrition challenges are a perfect example of this. So, get your buddies to sign up and REALLY hold each other accountable. The coaches will be holding you accountable by the weekly food log submission and random check-ins. Be careful, I have been known to call when you are making a cheat night trip to Maggie Moo’s! Some people think she has spies in there!
Still not convinced you should sign up? Here is how much I want you to do this. I am going to POST EVERYDAY what I eat that day. For 8 weeks, I will post in the comments section of the daily post what I had to eat. I will be Zoning and Paleoing. This is a HUGE commitment for me. However, I know this will help YOU stay motivated and help give you ideas for meals/snacks. Last time I will say it, get your name on the sign up sheet in the gym and get serious about changing your life. Quit making excuses!
*Measurement taking/photos start this Thursday-Saturday, March 31-April 2nd. See coach to get these done before class.
Rest Day
Mobility Work
300m Row
15 Power Cleans (135/95)
SONJA SPRINGER FINISHING HER PULL
Do you think you just need to run more, eat less, and not lift heavy weights to lose weight? Maybe that is what you have heard growing up, but we know through experience now that doing those things will not always work and most definitely not create a fit and healthy body. Many of you are learning and finding balance between exercise, nutrition, sleep, play, and spiritual fitness. There are many components to living a healthy lifestyle. I came across this article that will help you understand some of the myths that you have heard before.
Written by Calvin Sun at CrossFit Invictus
I’ve spent the better part of a decade earning a living by training clients and working with athletes. In that time, the biggest misconceptions that I have seen over and over have been related to training for fat loss. I hate to generalize, but most women (and some men) believe that they should avoid all weight training and only perform “cardio” and abdominal exercises to get their ideal physique. I see this manifest in our group classes in the form of going through the motions during the strength portion and then only focusing on the conditioning portion of the workout – and often followed up by a few sets of sit-ups or something similar. My guess is that if you are guilty of this approach, you probably haven’t seen very good results with it. Maybe you lost a few pounds initially, but now you have plateaued and you may have even gained a pound or two. This faulty approach is perpetuated by novice trainers, workout routines published in “fitness” magazines, and a few common exercise myths. In previous blog posts, Mark and I have addressed both the myth of the fat-burning zone and the myth of spot reduction. Take a minute to go back and review them if you aren’t familiar. (Take some time to read through those 2 posts.)
The hour or so you spend in the gym accounts for a very small portion of your daily caloric expenditure. Unless you are a professional athlete that trains and practices for several hours each day, the large majority of your daily caloric expenditure comes from your Basal Metabolic Rate (or BMR), the calories burned to sustain your bodily functions on a daily basis. One of the most effective ways of increasing your BMR is through increasing the amount of lean muscle mass on your body. This is, of course, only achievable through weight training, preferably in the form of deadlifts, squats, presses, and other multi-joint, compound movements. You see, for every pound of lean muscle that you add, you will burn approximately 50 calories more per day. That might not sound like much but keep in mind if you swap out 5 pounds of fat for 5 pounds of muscle, you will burn close to 300 extra calories a day before you even hit the gym. Furthermore, intense weight training results in an afterburn effect where your metabolism is elevated for up to 38 hours after your training session. This is known as excess post-exercise oxygen consumption, or EPOC, and you can read more about it in Mark’s post here. Doing cardio alone will only decrease your BMR as time goes on. This turns into an uphill battle as your BMR keeps dropping, you’ll need to increase the amount of cardio you do to create the same deficit. Without weight training, you’ll lose muscle which will actually account for some weight loss, and you might even lose a few pounds of fat if your diet is decent, but it’s unlikely you will achieve (or maintain) the level of fat loss you desire.
“Won’t weights make me bulky?”
Getting big and muscular is very hard to do. Just ask any average male. It takes years of hard work, the right training program, and a lot of food . . . it just doesn’t happen by accident. Weight training will add a few pounds of needed lean body mass which will in turn make you leaner and give you a better looking physique. Women simply don’t have the levels of testosterone needed to support the type of muscle growth you fear. Unless you are taking anabolic steroids, gaining too much muscle is probably the least of your worries. And if you are taking steroids, gaining muscle is still probably the least of your issues.
“Marathon runners are skinny, shouldn’t I run to become thinner?”
That makes as much sense as playing basketball to get taller. This logical fallacy is commonplace in fitness as many people are quick to make hasty generalizations. In any sport, genetics certainly play an important role. The best runners are thin because skinny people make for better runners. Just as the best basketball players are tall, the best runners are thin. In fact, many people who take up running end up “skinny fat”, a physique denoted by a lack of lean muscle mass and often accompanied by a noticeable amount of fat or “doughy” appearance. These people are known to complain about being unable to lose the last the few pounds of fat around their midsection while sipping on a fruit smoothie or over a lunch of whole grain pasta.
“So how do I go about increasing my lean body mass and improving my body composition?”
Definitely focus on the strength component in our group workouts. If you want to get more experienced with lifting, consider signing up for the Performance Clinic. You’ll focus on the core lifts, increasing strength, lean body mass, and overall performance. Many of the clients in the Performance Clinic have leaned out while getting stronger at the same time. Also, look into signing up for a nutritional consult or even the upcoming nutrition clinics. You’ll get some useful instruction on how to dial in your nutrition so that you can improve your body composition and performance with a sustainable approach.
I know many of you are in the midst of the current LGFGPG (in other words, our “Eat Your Best”) challenge so I hope you’ll take my recommendations into consideration not just for the duration of the competition but in the long run as well. Take a look at your current approach to training and be honest about how well it has worked for you. As always, feel free to consult any of your Invictus coaches if you need further guidance.
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:
Rest Day
Skill:
Hip Mobility; internal rotation
“DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerk
DO YOUR KIDS CROSSFIT? WHY OR WHY NOT? POST TO COMMENTS AND CONTACT US FOR MORE DETAILS ON THIS EXCITING PROGRAM FOR THE KIDDOS!
SPINACH AND SWEET POTATO SALAD…
3 weeks until the “WHOLE LIFE CHALLENGE” gets underway. Are you ready for change? Do you have a gameplan? Do you have the kitchen stocked up with some essentials? Coconut oil, almond flour, spices, olive oil, fish oil, etc…
Have you talked to your CrossFit buddies about keeping you accountable and making sure your butt gets to the gym? Have you told your family about the challenge? Have you been praying about transformation in you and the the entire CFH community?
Think through these questions and start doing some of these things I mentioned above. Set yourself up to succeed from the get go. In the meantime, play around with some recipes from THIS site. Especially, the Sweet Potato and Spinach salad…YUMMY!