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.
“COACHES CHOICE”
8AM WOD
Marine Workout of the Month. This workout will be held in conjunction with the Marine Corps. Come on out for great fellowship and always a great workout.
GLAD TO HAVE SEAN BACK IN THE BOX!
This tasty treat came out of the Recipes by God cookbook that you can find online. This post came by request from some of our athletes who just haven’t found a banana bread recipe quite as good as this one. Here it is folks, the favorite banana bread recipe around!
2 cups almond flour
1 tsp. baking soda
1 tsp. baking powder
1/4 cup chopped walnuts
8-10 packets stevia
2 Tbs. olive oil/coconut oil
1 egg
1/4 cup almond milk
1-1/2 tsp. vanilla
2 bananas (very ripe) I used 2 1/2
Preheat oven to 350. Lightly oil bread pan.
Mix all dry ingredients in a bowl. Blend all wet ingredients and bananas in a blender. Add to the dry ingredients and mix well. Pour mixture into prepared pan. Bake 40 – 45 minutes. Place pan on rack to cool. YUM!
Deadlift 3-3-3+
(70%, 80%, 90% of 90% 1RM)
Hollow Rocks
10 Pull-ups or 10 Push-ups (athlete pick)
10 Push Press (95/65)
15 Box Jumps (24″/20″)
DEENA MOVIN’ SO FAST ON THE ROWER SHE IS A BLUR!
Below are 3 smoothie recipes that you can add to your list of whole food goodness! These smoothies are packed with nutrients because of all the fruits and vegetables, but are a little low on the protein. Make sure to add a source of protein such as eggs, turkey bacon, chicken sausage, or salmon on the side to complete this meal. These smoothies are great for easy ways to hide more veggies so make sure and pack them with the vitamin rich greens Dr. Axe suggests.
A couple of the smoothies use coconut milk, which we know is a great source of fat, specifically medium chain fatty acids. MCFA’s are very different from LCFA’s (long chain.) They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA’s help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA’s in coconut milk that makes it so special and so beneficial.
HERE is the Greens Smoothie
HERE is the Kale Smoothie
HERE is the Berry Smoothie
HERE is the Chocolate Banana Nut Smoothie…in moderation with this one folks!
Dr. Axe has over 40 videos of simple and easy recipes with only the best whole foods. Bookmark his site so you can come back to it for dressing, hummus, guacamole recipes, as well as chicken bryan, pumpkin blueberry pancakes, and chicken salad which are my favorites!
Shoulder Press 5-5-5+
(65%, 75%, 85% of 90% 1RM)
Wave 2, add 10 lbs to your 90% 1RM
Good Mornings
15 Wall Balls
15 Hip Extensions
SHARI AND ABBY DURING THE MEDBALL ROTATION PARTNER FUN!
Meet downstairs in the Glass Room of the FMC (room to left when you walk in the front doors) for a 1 hr session on what to eat, how much to eat, and WHY! This is all about education. I want all of our athletes to know WHY you should eliminate sugar, grains, legumes, and dairy from your diet on a consistent basis. This will be a great session for beginners and for those members that might need a refresher! Any and all questions are welcome. Got a friend that wants to come? They may attend the seminars on March 24 or March 26, but this one tonight is just for members and your specific questions. Can’t wait to teach you guys what God taught me through one of my most life changing experiences!
Check out THIS recipe if you are struggling to find something new and fresh. Spinach stuffed chicken breasts wrapped in bacon. It looks way harder than it actually is to make. Make this one of your family dinner’s this week!
Shoulder Press 5-5-5
(40%, 50%, 60% of 90% 1RM)
Mobility
10 Deadlifts (225/185)
50 Double Unders
SATURDAY MORNING FUN!
Chicken Meatballs…
This recipe was featured on the Meal of the Day this past Saturday. I had to repost this one because it is a great protein snack. Many of us struggle to find quick and easy sources of protein. If you do get the quick and easy, most of the time it is boring. Egg whites, tuna, deli meat, beef jerky can get a little lame at times. However, these delicious meatballs that can be made in bulk ahead of time would make for a great snack midday! Click HERE for the recipe.
Back Squat 5-5-5
(40%, 50%, 60% of 90%1RM)
Close Grip Chin-ups 3 x 5
7 KB Snatch (each arm)
14 Lateral Jumps, 20″/12″
21 Knees to Elbows
BRENT INCREASING HIS RANGE OF MOTION WITH THE PUSH-UP
If you have never visited Mark’s Daily Apple for nutrition info you are missin’ out! Enter this password: PBFPBINTROPDFS HERE. There is not just one, but two FREE cookbooks full of healthy recipes most of which are wheat, dairy, and sugar free. The first one is a general cookbook, but the second one is a very rare find. It is a coconut cookbook. This is great for those people with nut allergies. Coconut flour can be used as a substitution for almond flour, whole wheat flour, rice flour, potato flour, etc. Download them both and print them out. Then stick them in your recipe book in the kitchen for a quick referral! ENJOY trying some new recipes.
Shoulder Press 5-3-1+
(75%,85%, 95% of 90% 1RM)
Mobility Drills
5 Squat Snatch (complete in < 30 sec)
:90 Kettlebell Swings
Rest 2 minutes between rounds
COACH JASON SHARPE
I had these this weekend at the “Paleo Kitchen” at the Garage Games. Yes, they sold only Paleo foods! What kind of event do you go to where they don’t have bags of chips, hot dogs, and cokes for sell, but rather chicken breast, veggies, salad, nuts/berries, avocados, fruit and greek yogurt? Only a CrossFit event of course! Too bad this isn’t the case at sporting events in our town. These stuffed avocados are very tasty and very easy to eat because the avocado skin is your bowl and you can just toss it when you are done. You’ve got protein, fat, and carbs all in a nice balanced meal with this recipe. Click HERE for recipe for EveryDay Paleo.
8AM WOD
This little jewel of a nut is a great source of fatty acids. If you are “Zoning” you are probably thinking…”Yea right, there is no way I can only eat 3 or 4 macadamia nuts!” I know it is hard to eat just 3 or 4 to fulfill your fat needs for a meal, but there are other ways you can incorporate macadamia nuts in your diet. Check out THIS article from Mark’s Daily Apple. You can use macadamia nuts for mayonaise and as a substitute for any place you would use olive oil or even coconut oil for cooking. Need to go easy on the almond butter? Try to sub out macadamia nut butter, as it has a lower profile of Omega 6 fatty acids.
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:
Rest Day
Skill:
Max Height Box Jump
“KELLY”
5 Rounds For Time…
Run 400m
30 Box Jumps
30 Wall Balls
A NEW TWIST ON EGGS AT BREAKFAST…
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.