4 sets of…
Weighted GHD Sit-up
2 min Free Scap Mobility
6 Push Jerk (135/95)
8 Flash Push-ups
10 Air Squats
LAUREL GAMMON LEAVING IT ALL ON THE FLOOR AFTER
FRIDAY NIGHT LIGHTS
“Can I have bacon?” is one of the most commonly asked questions from folks doing their firstWhole30, so we’ve decided to add this topic to our series of manifestos. We did have another post on bacon here on the 9 Blog, but in retrospect, we’re not really proud of what we wrote there. Our tone was confrontative, and our position was a bit alarmist – and for that we apologize. (We don’t always get it right on the first try.) So today, we’re tackling the “What about bacon?” question in a more helpful manner. Yes, we’ve softened our tone. No, we’re still not encouraging folks to eat more bacon.
But for the record, we’ve never said you couldn’t have any.
We are probably not the first nutrition educators to rain on your parade. At some point, someone probably told you that your whole wheat toast and low-fat yogurt, while delicious, were not very good for you. So you shifted towards Paleo nutrition – whereby someone even meaner told you that fruit came with some caveats, coffee isn’t a free-for-all and Sunbutter wasn’t your best fat choice, either. (If you’ve been to one of our seminars or read our 9 Blog for any length of time, we might have been those killjoys. Sorry.)
We say these things not because we’re Paleo extremists, nor because (as some have suggested) we’re out to ruin your life. We share our knowledge and experience with you because we feel compelled to do the best we can to help you make your lives healthier, simpler and happier. And like fruit, coffee or Sunbutter, bacon is one of those “technically Paleo” foods that deserves some words of caution.
Back in our collective (conventional) diet days, bacon was seen as the epitome of unhealthy eating, a sort of hedonistic culinary irresponsibility. After all, it was full of saturated fat, loaded with sodium, and infused with questionable preservatives – a solid red light. But as many of us have since learned, saturated fat is not, in fact, the enemy. (In fact, some types of saturated fat actually havehealth-promoting properties!) And in the context of eliminating most packaged, processed food from our diet, we’ve also eliminated three quarters of our sodium, which means we can afford to shake the shaker and eat some salty foods on occasion. Some folks even say that nitrates and nitrites are totally fine – an issue we don’t care to debate, as nitrates don’t really factor into our bacon decision-making.
So… green light on bacon?
Click HERE to read entire article from Whole 30
3 sets of…
2 Turkish Get-Ups (each side)
5-8 reps False Grip Ring Rows
800m Run
9 Muscle-ups
*scale to 18 Pull-ups/ 18 Dips if you have yet to achieve a pull-up or dip without bands
Check out what Dr. Josh Axe has to say about whey protein. There are definitely some good/bad sources out there due to how they process it and what extra ingredients they add in. Coach Lindsey uses Stronger Faster Healthier, which you can read more about HERE. There are other grass-fed, high quality sources out there, you just need to do some research to find them!
Whey protein is the perfect food for building muscle, losing excess weight and supporting good health. It provides a more absorbable source of protein than any other sourceand is super-easy to digest. No wonder it is the #1 recommended source of protein for everyone, especially bodybuilders and those who are lactose-intolerant.
For athletes and body builders, there may be further good news. Natural antioxidants, such as those found in whey protein, provide protection against myoblastic toxicity and muscle damage caused by reactive oxygen species (ROS) during heavy exercise. Recent studies reported by Green Med Info report that “whey protein improved the antioxidant capacity against acute oxidative stress …and may serve as an alternative source of antioxidants for prevention of athletic injuries caused by ROS”.
Read entire article HERE.
3 x 3 Squat Cleans
:30 Sit at Bottom of Squat btw sets
*perform 3 x 3 Front Squats as modification if needed
600m Run (to corner of Carrington/apartment complex-where we normally would turn in to run an 800m, but don’t make the turn!)
15 Squat Clean Thrusters (135/95)
*Cut-off Time: 25 minutes
*perform Front Squats as modification during workout if needed
*scale to 3-4 Rounds if needed
*(95/65- moderate weight scale)
*(65/33- lighter weight scale)
*(45/25-beginner weight scale)
HEATHER SMITH FINISHING ALL 30 REPS OF THE 75LBS!
This video gives us a quick look at what the Paleo diet is all about. Pretty simple. Eat lean meat, veggies, some fruit, and good fats like oils, nuts, seeds. Limit the starches and avoid grains, dairy, and sugar. Why? Because they cause inflammation and inflammation leads to disease. Again, pretty simple. Now, what you are waiting for? Clean up your diet and be changed!!!
Always overthinking things and need a quick look at what the Paleo diet is all about? Click HERE for a basic representation of a Paleo breakfast, lunch, and dinner by Robb Wolf. He also has his own site, HERE and you can watch the Paleo Solution and read all sorts of things Paleo!
Burgener Warm-up Drills
Hip Opener with Spine on Pole
15-12-9 of…
Power Clean (165/115)
Thruster
YOU GOTTA LOVE THAT LOOK
CrossFit Hendersonville, LISTEN UP! We have a HUGE resource right at our fingertips and it has been created by one of our OWN! Better Health Better Life is the place to find recipes. Need breakfast ideas, salad ideas, dinner ideas? Even Post-Wod, snacks, and treats? This blog has it all and the food has been tried and tasted by members of CrossFit Hendersonville. (That means its goooood!)
Have some leftover avocados that are going bad tomorrow? Simply scroll down the list of foods on the right, click on avocado, and it will give you all the recipes that contain avocado. There is no wasting good quality food in the Paleo world!
Recipes are easy to find by clicking on the type of food you like or want (to like.) There are well over 50 recipes, plus links to other blogs that have more recipes. Do not make excuses for not knowing what to eat! This is right at your fingertips. Just a click away and probably a few steps away from your kitchen. Start cooking folks!
HERE is my new favorite and what I made for our supper club tomorrow. Think outside the box. Have breakfast at dinner and have dinner at breakfast!
:60 Hamstring Flossing
:60 Chest Stretch in Door Frame
In 4 minutes complete…
Row 500m
AMRAP Push Press in remainder of time (115/75)
CROSSFIT CENTRAL IN AUSTIN, TX HOSTED PART OF THE CROSSFIT HENDERSONVILLE TEAM, LINDSEY AND RYAN MCDUFFIE, AT THEIR BOX THIS PAST WEEKEND GOING OVER ALL SORTS OF THINGS CROSSFIT FOR 3 DAYS!
You have heard all the fuss about no dairy, but what is the big deal? Here are just a few examples of why you should try using coconut milk instead of the traditional cow’s milk (unless you want to find a local farmer and drink it raw!) First of all, dairy, like grains and processed foods, has an acidifying effect on the body. In simple terms, this can promote inflammation in the body and we know inflammation leads to disease so we don’t want to travel down that path! Second, dairy can spike insulin levels real quick if you don’t watch how much you are drinking. Drinking calories is always a quick way to overdo it. Lastly, dairy can create an inflammatory response in the gut, which can affect how your body not only absorbs dairy products but all food. Ever heard of lactose sensitivity or lactose intolerance? Folks that have this response in the gut aren’t able to absorb most all the nutrients they are intaking, which can lead to malnutrition.
How do you know if dairy causes inflammation in your body and specifically your gut? Strip all dairy products away for 2 weeks. That means butter, cheese, yogurt, and milk. Then, at Day 15 (just like you did with the wheat) add it back into your diet and observe how you feel 30 minutes later, 1 hr later, and a few hours later.
Check out THIS link from Nicki Violetti at Living Paleo for a great summary on how most milk is processed and how you can find CALCIUM in other foods besides milk. And even better, she explains WHY the traditional gallon of milk does not have all the calcium you think it does!
“INTRO WOD #1
5 SW-SW Shuttle Run/ 15 Push-ups
4 SW-SW Shuttle Run/ 12 Push-ups
3 SW-SW Shuttle Run/ 9 Push-ups
2 SW-SW Shuttle Run/ 6 Push-ups
1 SW-SW Shuttle Run/ 3 Push-ups
LIFTING SOME WEIGHT AT CROSSFIT HENDERSONVILLE
How do you get more veggies into your day to day eating? That is a question many of us ask ourselves because frankly it is hard if you run a busy lifestyle. What is the key to success? Being PREPARED! If you eat out at sit down restaurants it is easy to order veggies. They are always on the menu. If you choose to eat at quicker spots, salads are about the only way you can go. Therefore, grab a cooler and cut up bell peppers, carrots, broccoli, cauliflower, and celery. Snacking on these veggies will give you a crisp refreshing flavor and crunch.
No more excuses. Find ways to get them in every meal. Chop them up and put them into eggs/sausage in the morning. Throw them into a breakfast smoothie. Load up a big salad at lunch full of veggies. Saute them in coconut oil in a pan for dinner. You can find ways to get them in. The more veggies you eat, the better your body can balance inflammation. Get your vitamins and minerals in this week! Last week to log your food 
Click HERE for ideas on veggie recipes!
10minute shoulder mobility
5 Rounds for Time:
50 Double Unders (150 Single Unders)
30 Knees to Elbows
20 yd Overhead Walk (185/135)
*Partner Style
JESS HOPSON, A CROSSFIT KID, COMPETING IN “COME TO THE WELL” AND MAKING THAT TIRE LOOK EASY AND FUN!!!
Found a great article from CrossFit Kirkwood about SUGAR! There are some clear cut pictures on foods containing sugar and some great links to articles about sugar. If you are a SUGAR ADDICT please click on the links, especially the “Carbs and Cocaine” read and the WHOLE 9 article at the very bottom of post. We had the Whole 9 gang come and speak about nutrition to us and they explain nutrition in a very easy to understand way!
(This post is pretty loaded, but settle in with some hot coffee, kick back, and take it all in. You don’t want to miss this information!)
Such karma, once again! A linked piece just on the day I needed it! The full article from Detail can be found here: Are Carbs More Addictive Than Cocaine?
But please carefully read this excerpt that gets at the root of the issue with sugar and other refined carbs:
The answer is that fast-burning carbohydrates—just like cocaine—give you a rush. As with blow, this rush can lead to cravings in your brain and intrusive thoughts when you go too long without a fix. But unlike cocaine, this stuff does more than rewire your neurological system. It will short-circuit your body. Your metabolism normally stockpiles energy so you can use it as fuel later. A diet flush with carbohydrates will reprogram your metabolism, locking your food away as unburnable fat. When you get hungry again you won’t crave anything but more of the same food that started you down the path to dependency. Think of this stuff as more than a drug—it’s like a metabolic parasite, taking over your body and feeding itself.
You aren’t supposed to talk this way about carbohydrates. According to USDA dietary recommendations, they are not only healthy but are supposed to make up the majority of the food we eat—45 to 65 percent of all calories. Carbs, which are classified as starches and sugars, make up the essence of bread, cereal, corn, potatoes, cookies, pasta, fruit, juice, candy, beer, and sweetened drinks—basically anything that isn’t protein or fat. Our government’s recommendations were established in the 1970s and have since been accompanied by an explosion of obesity and diabetes. The advice came about as early nutrition scientists rallied around a misguided maxim that remains embedded in the fabric of our attitudes toward food to this day: Eating too much fat makes you fat. But science never bore out this pre-Galilean view of nutrition. What is now clear is this: At the center of the obesity universe lie carbohydrates, not fat.
And this part of the article, concisely explains the hormonal response to sugar/carbs. This will be a topic for the website later this week, but if you’d like to read more on your hormonal response to food, check out “A Week in the Zone” by Barry Sears. Super short, super easy read. “The Paleo Diet” by Loren Cordain is also a great one- not too scientific and packed with clear info.
How You Get Hooked (Over Time)1. When you take in carbs, like Gatorade or whole-wheat bread, you secrete the hormone insulin. Even thinking about carbs causes this to happen.
2. Refined carbs spike blood sugar, and this is a big problem. The first result is that your body immediately stops burning its existing fat stores.
3. Too much blood sugar is a dangerous situation, and in response, insulin, a hormone, rips it from your blood and tells the body to store the energy as fat (in men this first happens around the waist).
4. Normally your liver controls blood sugar, but because you eat so many carbs you have a constant supply of insulin circulating. This turns out to be bad—very bad. This causes you to become resistant to insulin.
5. Insulin resistance means your body pumps out more insulin to make up for the deficit. Now you’re getting fat, but what’s worse is that your body desires even more carbs as fodder for the excess insulin.
6. You get fatter and fatter and your body craves more carbs to feed your increasing girth. This destructive cycle is why Americans are so overweight (the process doesn’t happen overnight).
Meg’s Commentary:
Let’s face it.
When we’re talking Paleo and “clean eating,” sugar and grains are by far the most challenging for most to kick out of their diets.
THEY ARE ADDICTIVE!
They taste good, they’re comforting, they have emotional “attachments.”
I get it.
For Rich- it’s his grandma’s red velvet cake, and a scone on Saturday mornings, and his mom’s sky-high apple pie.
For me, it WAS Cravings carrot cake (no better dessert in all the land) and buttery, crunchy toast.
I know it’s really, really hard, but I also know that the less you eat of them, the EASIER it is long term.
I’ve never had much of a sweet tooth (besides carrot cake), but I was a CARB GIRL through and through- give me the fruit, grainy toast, oatmeal, mac & cheese, bagels, cereal. That’s what I LIVED on (in addition to some vegetables and the occasional egg) for a couple decades.
REMEMBER, ALL CARBS GET BROKEN DOWN INTO SUGARS ONCE DIGESTED!
I was not healthy.
I worked out…A LOT, but I wasn’t lean.
I was tired all the time.
I was hungry ALL the time.
I felt puffy.
I was NOT healthy.
When I met the husband, I slowly started eating more cheese and eggs and less refined carbs.
Then when we started Zoning, I ate even less grain and no sugar (unless it was a birthday… carrot cake, you know).
Then Paleo came along, and I sadly gave up my Ezekiel toast and oatmeal, too.
I didn’t believe it at the time. I thought I’d give it 6 weeks and then go back to my beloved buttered toast, but I didn’t.
For about 8 months, I still had my Saturday toast and Indian paratha bread on our free Saturdays, but weirdly, I stopped doing even that.
It would sit in my stomach like a rock, and I craved it less and less the longer I ate strict Paleo.
The last time I had carrot cake a year ago on my birthday, I literally got sick. An hour later. Completely fine. My body rejected all that sugar.
Once you kick the habit, your body will talk to you.
I promise.
You just have to fight through the first month or so, and after that, limit yourself to a treat here and there when you it’s really important to you.
Remember:
Meats and Vegetables
Nuts and Seeds (and other healthy fats)
Some Fruit
Little Starch (as in sweet potatoes- not grains)
NO SUGAR
(Last point- our kids don’t need it any more than we do! Yes, the occasional treat should fit into the spectrum of a healthy diet, but think about all the sugars they possibly consume in packaged foods as well as cookies, juices, and snacks.)
More information on SUGAR:
Mark’s Daily Apple
Whole 9 Life
Sugar=Sugar=Sugar
In addition, don’t fool yourself with agave nectar, honey, maple syrup, etc.
They’re all forms of sugar.
Another point that Melissa made at the workshop that must be shared is that
YOU NEED NOT PALEO-FY A POOR FOOD CHOICE.
Fudge babies, Paleo pancakes, Paleo muffins, Paleo brownies, Paleo pizza-
Don’t trick yourself into thinking that these are healthy because they don’t technically have any grains in them.
YOU ARE NOT LEARNING TO CHANGE YOUR HABITS AND MAKE BETTER CHOICES BY CONSUMING THESE!
And HERE is the ARTIFICIAL SWEETENER VIDEO FROM TUESDAY! Sorry that it got stripped from site…
Hang Power Clean 5-5-3-3-1-1
Rest :60 in between lifts
During the first :30 of the :90 mobilize in the Bottom of Squat position
10-9-8-7-6-5-4-3-2-1 of…
DB Squat Cleans (45/25)
Box Jumps (24/20)
LAST WOD OF 4 FOR THE DAY AND KOREY AKERS FROM CROSSFIT RAMPAGE THROWS UP A 205 LB 3 REP MAX OVERHEAD SQUAT…THAT’S STRONG!
I am very proud of our February Nutrition Challengers who have given up their coke for the last 2 weeks and have not gone back! I am also very proud of the athletes who have given it up in the past and have not gone back for several months to even a year!
Here is a little taste of the dangers of Diet Coke. Check it out and get motivated! And for you non-coke drinkers out there, he is talking about artificial sweeteners. These guys can be found in protein bars, protein shakes, candy, gum, sauces, etc… Watch out for the words he describes when you are reading your labels.
You do read your labels, right? You are ingesting that stuff so you should be!
3 Sets of…
:60 Double Unders
12 Single Arm DB Rows (each arm)
15 Deadlifts (225/185)/50 pull-ups
12 Deadlifts/40 pull-ups
9 Deadlifts/30 pull-ups
6 Deadlifts/20 pull-ups
3 Deadlifts/10 pull-ups
*scaled options will be available in class
THANKS TO CROSSFIT ENDURANCE CERTIFIED COACH, DOUG WARREN, FOR TEACHING OUR ATHLETES HOW TO RUN!
28 athletes attended the RUNNING CLINIC hosted by Doug Warren of CrossFit Hendersonville this past Saturday. 28 athletes went home with drills and specific techniques to practice. They were able to watch frame by frame video of their running technique while they were “fresh” AND while they were “fatigued” during a fun 20minute WOD filled with burpees. If you had a good time and learned something POST to comments and share your thanks with Doug! There will be another running clinic…date to be announced!
Below is Cari Garrett’s explanation of what CrossFit and specifically, CrossFit Hendersonville, has meant to her and what it has given her over the during 2010-20111. Enjoy…
I’ve had a couple people ask me this question lately and it’s a little frustrating because I have no idea how to put into words all that Crossfit has given me over the past year. I know that no matter what I say, there will still be a hundred more things that I will think of as soon as I finish.
I could talk about the obvious, like being more fit-duh! I could rave about going down a few sizes in my jeans or having more “tank top ready” arms. I could talk about how much more energy I have and how even my skin is better. All great things and all true things but they are not the most valuable things I have gotten out of Crossfit.
The things I treasure most are things like being more mentally tough. I have always felt weak in body and mind. Always terrible at handling stress, giving up way too easily, having an “I can’t do that” attitude. Crossfit has pushed my physical limits but it has pushed me mentally even harder. Halfway through a workout, when my mind starts telling me I can’t move one more step, but I do it anyway–that translates into my everyday life when difficulties get me down, when I think the stress is gonna do me in, when I think “I’m never gonna get over this obstacle in my life”, I remember those tortuous WOD moments and I know that I CAN keep going and that I’m stronger than I think I am! AND, that carries over into my relationship with God.
I’ve always beaten myself up at my inconsistencies and my lack of discipline. Crossfit has taught me to be more disciplined, to make the better choices whether it’s choices in my eating habits or choices to spend time in His Word and in prayer.
The Crossfit community has encouraged me whether it’s to push through a workout or push through a spiritual truth that may be more difficult to grasp. They cheer me on when I succeed in a skill but the fact that they cheer me on in the spiritual benchmarks is truly a treasure.
So, I guess I have learned that the physical benefit of Crossfit is only the beginning. Let’s call it the icing on the cake (that I will not eat, of course! HAAHAA!) Well, I’m gonna wrap it up because I’ve already thought of 3 more things I could put on here. Hope that answers your question!
Thanks Cari for your encouraging words! If you see Cari in the gym in the next few weeks give her some encouragement back because she is coming back from weeks of mono. That is no easy road, so any encouragement would help I’m sure!
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:
5 x 3 Back Squat
For Time:
“Annie with a Twist”
50-40-30-20-10 of…
Double Unders
Russian Twists (20/14)
ONE WEEK FROM TODAY IS THE NEXT NUTRITION SEMINAR AT PANERA
BE THERE AT 7PM TO TALK QUALITY/QUANTITY FOR 1 HOUR! SIGN UP AT FRONT DESK AT THE BOX THIS WEEK!
CHLOE BAKER…MARCH ATHLETE OF THE MONTH!
YOUR CHILD’S HEALTH…
ARE YOU HELPING OR HURTING?
By Dr. Josh Axe
CDC reports that Obesity has Tripled Amongst Children
With obesity tripling amongst children over the last thirty years (according to the Center for Disease Control and Prevention or CDC) it’s essential to take a cold, hard – and honest - look at what we’re really doing to our bodies and that of our beloved children by what we feed them.
If you’re a parent then your number one priority is probably your children. The health of your kids is dependent on many things, but a diet filled with nutritious foods should top that list. Are you feeding your children the healthiest possible foods to maintain their energy and health today as well as protect them from deadly, debilitating diseases down the road?
Fresh, Real, Local Food
When it comes to healthy eating there’s simply no substitute for fresh or real foods. The best option is finding foods in your local area. These are the apples grown on the orchard down the road from you, the raw milk the farmer a few miles away has for you on a daily or weekly basis, and the eggs from the chicken that came from the other end of the county a few days ago. These are fresh, real foods.
It’s also important to know what foods are in season. Purchasing local, in season foods ensure the freshest and best thing to put in your body. While you may be in certain habits when it comes to shopping for foods, I urge you to make the effort to evaluate these habits and make changes as needed.
Read entire article HERE