Rest Day
800m Run
20 Walking Lunges
20 Wall Balls
400m Run
15 Walking Lunges
15 Wall Balls
200m Run
10 Walking Lunges
10 Wall Balls
3 YEARS AT CROSSFIT HENDERSONVILLE! SHE SHOULD BE CROWNED QUEEN!
Need I say more??? Click HERE…yum!
Rest Day
Mobility
Weighted Push-up 1-1-1-1-1-1-1
Watch HERE for demo
STAND ON THIS:
He is doing a new thing in me.
NICHOLAS, SCOTT EVANS SON, PRACTICING THE HANDSTAND AT A LOCAL DINER
Be there by 8:30am tomorrow morning because we are rolling out at that time! Pack a lunch and we will eat it when we get to the outfitter. Then, we will ride the water and head to Jason’s Deli afterwards for a lovely dinner on our way back home! Bring extra snacks if that isn’t enough 
Click HERE for recipe. This is the chicken salad we had over the weekend! YUMMY…
Rest Day
Mobility
10 Overhead Squats (135/95)
50 Double Unders
Chris Spealler 2:39, Chris Stowe 2:58, Chris Martirano 3:51, Ashleigh Moe 4:37 (95lbs)
STAND ON THIS:
He is doing a new thing in me.
WHO WINS THE BATTLE DOWN THE SLIP N’ SLIDE FIRST? WILL, AIDEN, OR TYLER?
Ingredients:
1 1/2c blanched almond flour
3/4c arrowroot powder
1/4c flax seed meal
1/2tsp sea salt
1/2tsp baking soda
4 eggs
1 tsp local honey
1 tsp apple cider vinegar
Directions:
Combine almond flour, arrowroot, flax meal, and baking soda. In another bowl, blend eggs 3-5minutes until frothy. Stir in honey and vinegar into eggs. Mix dry ingredients into wet. Scoop batter into a well greased 7.5″ x 3.5″ loaf pan. Bake at 350 degrees for 30-35 minutes. Cool and serve!
Rest Day
Mobility
21-18-15-12-9-6-3 of…
Handstand Push Ups
Pull-ups
*Handstand push-ups on wall or sub out for the Press
*Pull-ups are dead hang, use rings if needed for rows
STAND ON THIS:
He is doing a new thing in me.
AIDEN GILMORE SURFIN’ ON THE LAKE WITH DR. BEN
Ingredients:
Directions:
Combine wet ingredients in one bowl. Combine dry ingredients in another bowl. Mix together and cook at 350 degrees for 25-30minutes.
Shoulder Press 5-3-1+
Skills:
Deadlift % of BW/ Max Pull-ups/ Max Consecutive Box Jumps
9 Deadlifts
12 Pull-ups
15 Box Jumps
BOX JUMP BONANZA!
Recipe:
3 medium-large, skinless, boneless chicken breasts
ham slices, about 6 thin slices (less that 1 oz. each)
3 cloves garlic
1/4 red bell pepper
1 T fresh flat leaf parsley, chopped
1/2 C almond meal
2 T dried parsley flakes
1 tsp black pepper
pinch Celtic grey sea salt (optional)
paprika
3 T olive oil
Preheat oven to 350 degrees.
Pound chicken breast pretty thin. In a mini food processor, blend garlic, parsley, and about 1/8 C red bell peppers. You could also just finely mince them and mix them together well. Sprinkle chicken breasts with a little black pepper and salt. Then spread the minced mixture over the top. Finally place ham slices on top and put some thinly julienned red pepper slices over the breast. Roll chicken breast up as tightly as possible and secure with tooth pics.
Now dredge rolled chicken breasts in almond meal (mixed with parsley flakes, black pepper, and grey salt). Sprinkle with a little paprika. Heat olive oil to medium heat and brown chicken on all sides. When chicken in browned evenly, place in oven and bake for about 30 minutes.
I served this on a bed of cauliflower rice along with some sautéed zucchini. Don’t forget to remove the tooth pics before dining!!!
Hope you enjoy this Paleo friendly version of Cordon Bleu from CFSCC Eat This!
Deadlift 3-3-3+
PVC Burgener Warmup
9 Handstand Push-up
15 Squat Snatch (75/55)
200m Run
BE READY TO GET YOUR RUN ON TODAY!
Yesterday’s post was a healthy twist on breakfast, while today’s post is a healthy twist on a special treat! Remember, treats don’t need to come every day. Just every once in awhile. This one is especially good now because it is strawberry season! Head on over to Hendersonville Produce to get some strawberries…they are sweet and delicious right now.
Strawberry Kiwi Paleo Pie is not only delicious and raw, it’s super easy! And healthy! Not to mention you can use just about any berry to make it. I have used cherries and blueberries, and imagine peaches would be really nice for this recipe as well. Click HERE for the link to site.
Crust
1 c. raw macadamia nuts
1 c. raw hazelnuts, walnuts, or pecans
8 oz. dates
1 tsp.cinnamon
nutmeg to taste
Filling
2 c. strawberries or mixed berries
8 oz. dates
3 c. strawberries cut into bite sized slices
1 c. kiwi cut into bite sized slices
1/2 c. unsweetened shredded coconut, plus a little more to decorate
2 tbs lemon juice
Directions
For the crust:
1. Put nuts in a food processor and pulse until they grind up into tiny crumb-like pieces. Don’t just hit the “on” button or they will become nut butter quicker than you’d believe.
3. Chop dates into chunks and put in food processor along with the cinnamon.
4. Pulse mixture until it comes together and resembles a graham cracker crust mix.
5. Press this mixture into a 9 inch pie plate starting at the center and working your way out to the edges. Use your fingers to press and crimp the edges to be pretty.
6. Stash the crust in the freezer while you prep the filling. (Keep in freezer for 15-30 minutes.)
For the filling:
1. Soak dates in water for about 10-15 minutes
2. Chop up 2 cups of strawberries and put in a blender.
2. Drain dates and add to blender with lemon juice.
3. Puree until smooth liquid.
4. In a large bowl, combine the bite sized slices of strawberries and kiwi along with the shredded coconut. Pour puree over the mix and gently combine with a rubber spatula.
5. Carefully put filling into the crust and spread with spatula to even it out.
6. Arrange strawberry and kiwi slices over top in decorative pattern, pressing gently into surface. Sprinkle some shredded coconut on top as well.
7. Chill pie in the fridge for at least an hour or two.
Viola!
Rest Day
Max Height Box Jump
5 Rounds For Time…
Run 400m
30 Box Jumps
30 Wall Balls
TYLER GETTIN’ AFTER SOME DODGEBALL!!!
Thanks CrossFit Invictus!
The recipe makes one, so adjust it accordingly. For my breakfast, I ate three along with a heaping handful of strawberries and it was the perfect sized meal.
BAKED BENNE
Ingredients:
Medium Portabella Mushroom, gills and stems removed (gently scrape them out with a spoon)
1 egg
Seasoning (BBQ Rub, Cajun, S & P, Paprika, or whatever you like)
Directions:
Place mushroom bottoms up on a baking sheet. Crack egg and place inside mushroom cap. Sprinkle with seasoning. Bake at 400 degrees for 15-30 minutes depending on how done you like the yolk. The white will be done in about 15 minutes and the yolk still runny. By 30 minutes, the yolk will be cooked all the way through. You can be fancy and cut them with a fork and knife but I just picked them up and munched away.
Rest Day
Kettlebell Swing/Hollow Rocks
10 Kettlebell Swings (53/35)
10 Pull-ups
10 Squats
RANIE IN A TRUE L-SIT
What a great POST WOD, bring to the gym, and throw down the pipe snack! Are you sick of just plain ole’ sweet potatoes after a workout. These pancakes are easy to grab and take with you to eat within that 30minute window where your body needs those carbs to replenish the lost energy in the muscle. Eat them cold or warm them up in our microwave. Plus, it will save you a few minutes when you get home to get yourself ready or get the kids ready for the day!
Strawberries are also a good source of fuel after a workout. They are great to throw in a smoothie with greens, whey, and coconut milk. Remember, STRAWBERRY season is around the corner. Check out Bradley Acres Farm in Cottontown, TN HERE on their website. They will give you a quick list of what foods that are in season. They have the best strawberries and it is loads of fun to go pick them on a Saturday morning with your family. Look forward to that in May!
8AM WOD
40min Time Trial
*Meet at 6:30 in front of FMC.
NEW ATHLETES, CHRIS PAYNE AND HEATHER SMITH, JUMPING RIGHT INTO THE MIX OF WORKOUTS WITH A BOOTCAMP CLASS
Best eaten within 30 minutes after your workout. Carbohydrates are best Post-WOD because your body needs to replenish the muscle glycogen lost during the workout. Your body will not store these carbs at this time like they normally do when eating them all alone. Don’t get me wrong, carbohydrates are great because they provide abundant vitamins and minerals. Just make sure to eat them in balance with your protein and fat to keep your insulin levels stable and more importantly keep YOU in a good mood! Try some sweet potato fries and see what you think. For me, this is the only way I eat sweet potatoes, especially after a workout. The mushy consistency of cooked/mashed potatoes doesn’t do it for me after a workout. However, these I can manage to get down quickly after a tough WOD.
Transform Your Kitchen-Episode #5-Sweet Potato Fries from Dr. Josh Axe on Vimeo.
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
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Strength/Skill:
Overhead Squat 6 x 1
75%, 80%, 85%, 90%, 95%, 100%
AMRAP in 15 minutes:
5 Squat Jumps
10 Ball Slams
10 Turkish Get-ups (5/5)
KRISTY AND MONICA’S TEAM RACKED UP A MARATHON ON THE ROWERS IN AN HOUR AND 1/2! WAY TO GO GUYS
PALEO 101
By theclothesmakethegirl
Visit this site for great info on some GREAT recipes and helpful tools as you embark on your Paleo journey tomorrow!
You’ve probably heard a paleo diet called a lot of things: Caveman Diet. Primal. Real Food. Paleo Lifestyle. Around our house we call it “dino-chow.” All of these terms refer to roughly the same way of eating; they are based on the idea that we are healthier—both mentally and physically—when we mimic the nutrition of our hunter-gatherer ancestors.
The No List
Let’s get the bad news out of the way immediately: Eating paleo means avoiding many foods that may top your list of favorites. Different paleo practitioners promote varying guidelines. I follow the standards outlined of the Whole30 program developed by Melissa and Dallas Hartwig of Whole9. The guidelines are fairly stringent but extremely practical, and they’re based on the idea that we should eat the foods that make us the healthiest. I can’t argue with that.Each of the “No” foods has its own unique properties that ensure its place on that infamous list. Generally, these foods are excluded because they either negatively affect your metabolism, or cause systemic inflammation, or both. Some are so bad they both wreak havoc on your metabolism and fire up your immune system. We very strongly dislike them. (We’re looking at you, grains.)
My “No List” includes the following, so you won’t find any of these foods in Well Fed recipes:
Processed foods
Grains
Legumes
Soy
Added Sugar
DairyAlcohol
White potatoes
Vegetable oils
The Yes List
We eat real food: animal-based protein, vegetables, fruits, and natural fat sources. Want to see it in a list? Here you go:
All animal proteins
All vegetables, except as listed above
All fruits (in moderation)
Quality fat sources: coconut products, olives and olive oil, avocados
Nuts and seeds (in moderation)
Basic Paleo Kitchen Advice
(must visit her site for the links to these GREAT articles)
These posts should give you plenty to chew on if you’re ready to make the switch to paleo. From how much meat and produce you’ll need to buy… to being prepared to you never go hungry… to how to season your food with panache.
Stocking Up: just how much food does it take to feed a dino-chow convert?!
The Method Behind My Madness: the foolproof way to make sure you always have something great to eat in the fridge
Taste the Rainbow: veggies and fruits in every color to make sure you’re happy and healthy
Steam/Saute Any Veggie: my fail-proof way to cook almost any veggie
How To Blanch Veggies: par-cook veggies to make dinner super fast
What’s In My Spice Cabinet: must-haves so you can cook up a storm
Trusted Resources
For more detailed information eating foods that make you healthier, visit Whole9 and the Whole30 program.Or check out this list of resources. These are the people I turn to for the latest information presented in ways I understand and that make it applicable to my daily life.