Click on link above to watch.
“This is classic Lindsey. The other girls are getting all of the attention and the accolades, and she just does her thing…and she does it better than most of them. I wouldn’t ignore her for long.” David Kimbrough
5×5 Bulgarian Split Squat
10-15 kipping/butterfly swings
30 Pullups
30 Pistols
20 Pullups
20 Pistols
10 Pullups
10 Pistols
DAVID ROBINSON WINS THE RAFFLE FOR FILLING OUT OUR 2012 SURVEY! See your coach for your free shirt tomorrow. Thanks for taking the time to fill out the survey. We had some great responses, ideas, and constructive criticism. We will be discussing these at the next coaches meeting this week and talking over which responses we can start to put into action. Again, thanks for taking the time to fill out the survey. If at any time you feel we could do something better, please drop a note in the comment box that will be at the newly designed front desk area soon.
Heather Willis getting down and dirty at the Warrior Dash.
Why did you choose to do the Nutritional Challenge? I wanted to try a more strict diet to see what all the hype was about.
Going into the challenge did you have a goal in mind? The main reason was to see how different I felt and so see if I would lose any inches.
How long was the challenge? The challenge lasted the month of February- which was 29 days this year!
What was the hardest part of it? The first couple of days really stunk. I was really craving a latte and a cookie. The sugar addiction was VERY strong.
What was the most important thing you learned? That I can eat clean and it does make a difference to how I look a feel. I may not do it all the time, but I have the tools and knowledge to know how to get back on track if I fall off.
What results did you see from the challenge (i.e.: inches, weight, blood pressure, off meds etc)? My answer would be I lost 1 in in my waist, one inch in my stomach, 3/4 inch in my chest, and 5 pounds. (I can’t remember if I lost anywhere else…)
What would you say to someone who says “there is no way I can make changes”? I say… try it for two weeks. You WILL see results. I was getting pretty frustrated the first week because I was giving up some of my favorite foods, but then I got on the scale after the first week and I had lost 4 pounds. That is when I knew there was something to it. It wasn’t necessarily about losing weight to me, it was about toning up and feeling even better. As someone once told me, “you can’t out exercise a bad diet.”
How would you classify the changes you made? temporary change? or life change? Explain I would say they are more or less a life change. I still cheat here and there with a ice cream, a latte or a Dr. Pepper, but I do it less often. I know how to better eat in moderation. It’s more about the knowledge I gained, and the experience I had trying it out. As I said before, I have the knowledge to know how to eat better for the rest of my life.
If you could summarize your Challenge and/or Crossfit experience, what would you say? Cross Fit has been one of the biggest blessings in my life over the past year and a half. I have met so many wonderful people. It really is a community, not just a “gym”. I love coming to the box after a long day and seeing so many friends (and really family- I consider my CF peeps my 2nd family) while pushing through a tough work out. CF teaches people how to overcome mental and physical obstacles. It gives people confidence to do things they never would have. It has inspired me to run my first half marathon last fall, and to do the Tough Mudder this coming fall. I feel extremely blessed to have my CF Family.
MEET OUTSIDE IN FRONT OF FMC FRONT DOORS
By Scott Zagarino
On August 6th 31 children lost their fathers in the same day. As it is, most of us don’t stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.
I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.
More than the money, more than the scholarships, it’s our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we published an open letter listing team by team, box by box, the 9,300 CrossFitters who are teeing it up on September 17. We’ll include a list of every registered team and what we’ve raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate.
You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 10th.
The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations community, which includes:
There are two major aspects to the Foundation’s mission:
While the Foundation has bestowed college scholarships since 1980, they began providing financial support to wounded special operators in 2005.
Although there are other charitable organizations that give financial aid to wounded personnel and their families, SOWF saw a need for immediate financial assistance. Therefore, the Foundation provides $2,000 in cash to families of special operations personnel hospitalized with severe wounds; which the recipient(s) may use for travel, child care, food and lodging.
Press 5-5-5+
65%, 75%, 85% (based off 90% 1RM)
Pistols 3 x 10
5 Power Cleans
10 Toes to Bar
15 Box Jumps
CAMERON JOHNSON KILLIN’ THE COTTONBALL GAME!
The first athlete of the month award is going out to Cam! Cameron not only worked his tail off day in and day out in the gym, but he showed up to every workout with a smile on his face ready to go at it. He showed determination and perserverance, knocking out skill after skill to achieve Level 1 Skills Athlete status. Passing the Level 1 Skills Testing Thursday night before we left for Christmas break with a 2000m row was one of his highlights of the month. Cam showed great dedication to his “Lean and Mean” Challenge team. Again, showing up to every workout with a smile and encouraging attitude. Those are just a couple of the examples of Cam striving to better himself. Cam has only been working out for a few months, but has set the bar high for himself. We know with his drive and commitment to be healthy for himself and his family will only take him to new levels! Thanks Cam for being a part of CFH. You deserve more than a tshirt, but rock that KB tshirt out while no one else has one!!!
Learn a little bit more about Cam below…
I wrestled in high school but was never really good at it. Mostly did it just to stay in shape. Continued running and lifting weights through college. Been crossfitting since Oct. 2010 and this is the most structured workout program I’ve had since my wrestling days.
If I weren’t around, I would be extremely bored.
Cash Manager in the treasury dept. of an insurance brokerage
Hendersonville, TN
I heard about CFH through Michelle (the wife).
The community aspect of CFH is my favorite part since it is so integral to my fitness.
I have definitely noticed a physical change since starting the program. I haven’t really shed much weight but have seen increased definition and toning. All my clothes fit differently, which is a good and bad thing. Mentally I find myself stressing at work less often. I’ve been able to shift my priorities and not let my career weigh as heavily.
Handstand pushups or frog stands are my favorite since I never even knew I could do them.
My least favorite is the clean and jerk only b/c I always over think it.
I don’t remember what it was called but my favorite was a Saturday coach’s choice workout with Monica.
AMRAP in 20 minutes
30 sec handstand
30 sec squat hold
30 sec tuck hold on rings
30 sec chin over the bar
My least favorite was Angie only b/c I didn’t think I would finish.
For time:
100 pull-ups
100 pushups
100 sit-ups
100 squats
Physically I want to complete level 2, lose/convert 10-15 lbs of fat and train for a half-marathon. Professionally I want to continue keeping my stress levels low by maintaining a healthy balance of work, family and physical activity.
I haven’t done any other ‘programs’ except for wrestling practice in high school. Half of it was technique. But the other half was conditioning with a lot of similar high-intensity and endurance type workouts.
That’s what sets crossfit apart from other programs I’ve heard of. No other workout regimen has the unique combination of gymnastics, strength training, stamina building and mobility skills like crossfit.
I’m just an average guy with a lot going on between work and family. Crossfit has given me a balance I didn’t know I was missing.
I read all the time. I don’t have as much time as “pre-daddy” days but I still squeeze in at least one or two books per month.
I like watching football but I’m more into music. Michelle and I are more likely to go to a concert than a Titans game. The only sport I’ve ever been remotely good at playing is racquetball.
Our biggest upcoming adventure is the new addition to our family (Jr. will be here in a little over 3 months). Beyond that, we’d like to go back to Colorado or plan another white water rafting trip. Our last guide told us about a really good overnight trip in West Virginia.
This class both humbles and inspires me on a daily basis since I have seen so many different people do so many amazing things.
Back Squat 5-5-5+
(65%, 75%, 85% of 90% 1RM)
Ring Push-ups x 8
Rest 90 sec after each couplet
In 5 minutes, run 600m and in remaining time complete…
AMRAP of:
5 Ring Dips
10 Push-ups
*Rest 3 minutes between rounds
Begins next Monday, January 10th and finishes up Friday, March 4th right before Spring Break.
Why do this challenge? To BETTER yourself. Whether you want to look better naked, feel better day to day, or enjoy your active hobbies a little bit more this challenge is for YOU!
Everyone who participates will receive a FREE 1 on 1 nutrition meeting with your coach. This meeting will cover topics on the best and worst of foods to eat all the way to how much of these foods should you eat. Want to be able to eat what YOU want to eat. Let your coach help you learn how to do just that! Talk to your coach about available times.
Many of you have requested slight changes in the way we run these challenges so here is our new format.
Beginning this week athletes will get their pictures taken by your coach. If you do not feel comfortable with this, you can take your own pictures. You do not have to release these pictures to us until the last week of the challenge when we will decide on the top 5 participants. If you want to be eligible for the prizes we will need your before/after pictures at this time. There must be a front/side/back view. Guys in shorts, no shirts. Ladies in sports bra, spandex bottoms, shorts, tight pants, whatever you want. The more change we can see the greater chance you have at winning in the picture category points.
We will have a Nutrition Challenge Benchmark Workout that you must complete next week. It will be scheduled as the Workout of the Day for Tuesday, January 11th. If you cannot make it to class on Tuesday, you must make up this workout on your own and be sure to inform your coach you are doing so. We will repeat this WOD the week of March 1 to see your improvements in performance.
You must take body fat %, weight, waist, butt, hip, and chest measurements and turn these into your coach by Tuesday, January 11th. (If you can’t make this date, let your coach know.)
We will have a Mid-Challenge assessment the week of Jan 31-Feb 4th. During this week, you must turn in your #’s (body fat %, weight, and measurements) to your coach.
That is it for the must-do’s to be a part of the challenge and be eligible for the prizes. On to the details of winning…
1. Most significant change in #’s, based off %’s (ie. weight, BF%, measurements)
2. Most significant change in Pre Challenge Workout and Post Challenge Workout
3. Turning in food logs (each week’s log is worth points)
4. Most significant change in pictures (top 5 chosen by coaches, top 3 chosen by top 5 participants)
You will have a score in each of these categories and the lowest score wins. During the last week we will reveal how the points are scored, but just know this…FOOD LOGS matter! They are worth points. We do this because we see the greatest success in people who turn in food logs to their coaches.
Aside from the change in your body composition, improved health and vitality, and improved athletic performance from 8 weeks of focused strength training and lean eating, our top finishers will receive the following awards:
First place: 1 Free Month of CrossFit + 40% of pot
Second place: 1/2 month off of CrossFit + 20% of pot
*We are adding a second place prize this challenge because it is usually very hard to pick just 1!
**Cost of the challenge is $25. We usually have 40-50 athletes sign up, but I think we can break that mold this challenge! If 50 people sign up then 1st place winners will take home $250 plus 1 Free month ($375 value) and 2nd place winners will take home $125 plus 1/2 month off ($187 value.) This is for 2 males and 2 females, not just 2 people.
So, jot your #’s down this week and turn them into your coach. Have your coach take your picture. Come to class next week and do the ‘Nutrition Challenge’ WOD. Turn in a food log each week to your coach (in the green/gray bins by door.) Give your coach $25 and that’s it. Pretty simple stuff to sign up.
Now, the hard part comes 10:00 at night when you are trying to break your ice cream addiction to WIN this challenge, right? Well, just so you know up front, this challenge is designed to teach you how to eat the best you can for LIFE! Yes, we put a cap on the challenge at the 8 week mark, but once you sign up, know that we don’t expect you just to survive for 8 weeks, then be done with a healthy lifestyle. You will receive education throughout the challenge, be held accountable by your coach, and have the opportunity to meet with your coach for a 1 on 1 nutrition meeting.
SIGN UP ON WHITEBOARD IN GYM!
30 Snatches for Time (135/95)
JUST YOU AND THE BARBELL
You don’t have any excuse this Saturday night LADIES! You can totally do Paleo at Cantina Laredo. Join us for a night out on the town this Saturday at 6:00. We are headed to the Gulch to enjoy each others company and some great Mexican food. Here is a pic of my last meal at Cantina Laredo. Very clean eating and very good I might add!!!
Watch ISABEL performed in lightning fast speed…
Run 400m
10 Thrusters
HEATHER HOPSON AND THE 6AM CREW ROWING INTERVALS
By a fellow Paleo Guru, find her site HERE.
Let me start off by saying that I hope that you never accept a single thing anyone says as truth without putting it through your BS detector first. When I sat down to write this article, I found it difficult to nail down some exact monetary figures, so I write this full well knowing these numbers will not apply to everyone. I’m 28 and in good health, so for some of you, the numbers on health care may be different. What I would love to see is some people comment either via this blog or through twitter to let me know how close I’m coming to their actual costs.
Last week, a commenter on Primalchat was looking to get an idea of how to go paleo and still stay on a budget. It really got me thinking about how expensive going paleo is. At first it seems so daunting when you find some grass fed meat that costs literally double what grain fed meat costs. Then you go look at eggs and free range eggs cost triple. At that rate, you’ll go from a lot to a little…
I did some quick and dirty googling and found some monetary averages (from what I would consider reputable sources) online that when combined with my own personal averages can help put some numbers on the price of going paleo.
I had to make some assumptions to keep myself from going crazy trying to be precise.
1) I assume you are a citizen of the US
2) I assume you have health insurance (which you will have to have soon enough)
3) I assume everyone in your household eats the same amount (which we know can not be true, but we need to work on averages)
4) I assume your groceries cost about the same as mine do. (I live 6 blocks from the Chicago city line, so groceries aren’t known for being super cheap around here)
The US Department of Labor issued a report outlining how average Americans tend to spend their money.
Holy crap that chart should be bigger (click on it for the full size). Anyways, we can see here that the average family of 2.5 spends $6,133 on food each year. This takes into account groceries and eating out. This makes for $2,453.20 per person or when divided by 52, about $47 per week.
Last week, my fiancé and I spent $120 (rounding up) on groceries. The week before, we spent around $85, but we went out to eat on the weekend, spending $30. Our grocery bills and budget for eating out over the past two months (the length of time I have been paleo) have hovered around $100 to $120 per week. To play devil’s advocate, let’s assume we’re spending the full $120 every week. Obviously that would break down to $60 per person per week.
So far, it looks like going paleo costs $13 more per week or $676 per year (let’s just call it $700). To me, that $700 per year is more than worth my health, higher energy level, and the narcissistic “looking better naked” factor.
Here is where a lot of hard core paleos argue that health costs would go down when eating paleo, thus offsetting some of the increased cost of food. OK, let’s take a look.
Our humongoid chart says that the average family of 2.5 spends $2,853 or $1141.20 per person on health care (not including insurance) each year. This works out to about $22 per week.
Many paleos will argue that they never get sick. I can say that I have not been sick since beginning eating paleo, but I never really got sick before eating paleo either. Let’s assume for argument’s sake that you need to see the doctor a couple times a year. To avoid anyone yelling at me for insinuating they may actually become ill, lets assume at least one visit is for an orthopedic injury from Crossfit training. According to Blue Cross Blue Shield, the average cost of a doctor’s visit is $60. Assuming you see your doctor once for an annual checkup and get sick or injured once per year, that would be $120 for office visits. If you’re prescribed some medication or a brace, we should allot $140 (because it makes my math easier) for that. That comes out to $260 per year or $5 per week.
Current totals with health costs factored in: Paleo = $65 and Standard American Diet (SAD) = $69
I’ll admit that I haven’t accounted for every possible health examination. I didn’t include a gynecological exam, x-ray, highly specialized diagnostic test, or an MRI which could swing the favor back into the SAD budget’s favor, but I think I’ve shown that the costs of both diets are comparable.
What did I learn from this?
1) Anyone that tells you going paleo is cheaper may be onto something, but ask them to prove it
2) If they can prove it, ask them their money saving tips
3) Don’t let money be your excuse to avoid trying paleo
4) It might seem more daunting at first, but the costs end up being comparable
I’m looking to do a follow up article on how to make your money stretch while going paleo, so please email me your thoughts on making your dollar stretch while paleo: paleotron@gmail.com
Click HERE to check out the Paleotron Blog. Lots of good info HERE!
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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Thanks for all the support this weekend! It was a great experience and a fun time. You will hear more about the Regionals later, but for now just a quick announcement of guest week…
ALL WEEK LONG WE ARE OFFERING CLASSES FOR FREE! Why? To give your family and friends, those interested in CrossFit, to come and see what it’s all about.
All classes on our schedule are open for our guests. Please send an email to info@crossfithendersonville.com if you plan on attending our classes for the first time.
Let’s have a good week at the box! Should have lots of motivated folks in the gym this week after seeing the competition this weekend.
Let’s take that fire into next weekend and see some people throwdown on Saturday at “Beat the Streets.” Sign up in gym by Wed! Heats will be announced Thursday. The event will run from 9-11am.
No WOD announcement tonight. Just show up!