3 sets of…

:30 Hollow Rock

:30 Superman

AMRAP in 8 minutes:

5 Squat Jumps

10 One Arm DB Snatch (45/25)

15 Push-ups

WHO IS GOING TO GET THEIR FIRST PULL-UP FOR SKILLS TESTING IN JUNE?

“BEAT THE STREETS” WAS A HIT!

Thanks to all those who participated in “Beat the Streets” Saturday morning.  We had 12 teams run through the workout in super speedy times!  The time to beat was 16:07 by Go CrossFit in Nashville.  Our first place team, , took their time down with the new winning time of .

Prize winners…

Our next event is “HOPE” which will be held on Saturday, June 9th.  You don’t want to miss another classic CrossFit workout. Registration info will be sent out today so pay attention to your email and get to signing up!

Skill work for FGB

“FIGHT GONE BAD”

3 Rounds, 1 min at each station, for Reps of…

Wall Ball (20/14)

Sumo Deadlift High Pull (95/65)

Box Jump (24/20)

Push Press

Row (calories)

1 min rest at end of Round

BRYLEE SHOWING THE 7am CREW HOW THIS ROWING THING IS SUPPOSED TO LOOK LIKE!

FIGHT GONE BAD EXPLAINED BY COACH GLASSMAN…

This is classic CrossFit. Don’t want to miss this workout. We performed this last September at Indian Lake Streets on a beautiful Saturday morning! Let’s see some PR’s achieved today. Check out this video and where CrossFit started in a small warehouse in Santa Cruz, CA.

 

:60 Plank

:60 Pancake Calves

4 Rounds for Time:

Run 400m

30 Kettlebell Swings *unbroken

PULL-UPS IN ACTION

THE GARY ROBERT’S STORY SHOWS AMAZING RESULTS IN LESS THAN 3 MONTHS…

This story goes to show you what can come out of hard work.  Over 65lbs down in less than 3 months is impressive!  You know how he did it?  Not just by doing CrossFit and eating Paleo/Zone, but working HARD!  He wanted to change his life and he did.  Who is next?  Who needs some guidance and encouragement to change their life?

:20 Ext Rotation Hollow Position on Pull-up Bar

:60 Hip Mobility

3 Rounds for Time:

20 Pull-ups

20 Burpees

ANYONE GETTIN’ READY TO RUN THE MEMORIAL DAY 5K OR 10K?

LAST 5K IN TOWN STEVE COOPER SET OVER A 6MIN PR!  WHO ELSE NEEDS TO DO A RETEST ON THEIR 5K TO SEE HOW THERE ENDURANCE IS?  SIGN UP HERE!

BACK TO GARY ROBERTS STORY, EPISODE 8…

Anyone motivated to change their life after seeing Gary’s story OR watching the CrossFit Regionals this weekend?  Don’t waste another day.  Come talk to a coach at CrossFit Hendersonville and get your priorities aligned.  Set yourself up for a healthy/fit summer by making some goals and going after them!  Write them down, tell a coach, and go to work.

4 sets of…

10 Scapular Wall Slides

:60 Anterior Delt Lax Ball

“ANNIE”

For Time:

50-40-30-20-10 of…

Double Unders

Sit-ups

Retest dates:

7.13.11/ 4.27.11/ 12.9.10/ 6.16.10

COACH LINDSEY POST REGIONALS ALREADY GETTIN’ READY TO “BEAT UP THE STREETS” THIS SATURDAY WITH OUR CREW!

“BEAT THE STREETS”…

Check out the SWEET PRIZE categories for this weekend’s event, “Beat the Streets.”  There will be prize bags going out to all 9 participants!

110% : going out to the team that gives the most effort

Chuck Norris: going out to the toughest team on Saturday

Best Dressed: we had a hard time coming up with a more creative name, so you get the idea!

Here are the WOD details.  SIGN UP by Wednesday!  That is just one more day! Hurry up!  The blackboard at the gym is the place to sign up.  Here is the WOD: The time to beat is 16:00!

For Time:

Run 400m

150 Box Jumps

75 Push Press (95/55lbs)

75 Air Squats

150 Walking Lunge (45/25lbs)

Run 400m

The entire team will run.  You must all complete one movement before going to the next. There will be a scaled division.  In this division, scaling as you normally would in a wow is acceptable.  Rowing, step ups, shorter range of motion squats (for the injured) and lighter weights are acceptable modifications.

This event is for everyone!  Team events are lots of fun.  Please plan on coming out and supporting Steve’s Club and this “Beat the Streets” event.  This event is all about helping kids in East Nashville through CrossFit.  The director of this event, Rebecca Brown, works with underprivileged kids a couple times a week, doing CrossFit Wod’s and helping them studying for school.  It is a really neat program and we are excited to be a part of it! Donations are welcome, but not required for competition.

Please write check to “Steve’s Club National Program”  You can read more about their program HERE.

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!

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

3 sets of…

:60 Hollow Rock

:60 McKenzie

AMRAP in 12minutes:

Run 400m

10 Toes to Bar

SHARI CAMPBELL ATHLETE OF THE MONTH!

ATHLETE OF THE MONTH…SHARI CAMPBELL

What is your fitness background? How long have you been Crossfitting?

I swam competitively when I was young and have enjoyed some type of active lifestyle since then. Crossfit has been a part of my routine for 2 ½ years.

What are some words to live by? 2 Timothy 1:7 is my favorite: Fear is not from God – but a spirit of Power, Love and Self Control is! Grab all of His gifts and use them every single day you are on this planet.

What is your occupation? I am a Litigation Claims Specialist for Penn National insurance.

Where are you from? Knoxville, TN

How did you hear about Crossfit HVille? A friend from the YMCA and church brought me to a foundations class when Lindsey was still downstairs in the closet of First Baptist’s gym.

What’s your favorite part of CrossFit? I love the variety, the intensity and the comradery of the work outs. Lindsey’s the best-ever trainer and her customers are the best-ever people!

How have you seen yourself change – mentally or physically – since being a part of CFH? Crossfit has energized my love for being healthy again. It motivates me every day to make better choices as it affects my body and makes me realize it’s so important to prioritize health so you can be at your best in everything else you do.

What is your favorite movement? Anything without bar bells.

What is your least favorite movement? Snatches…ugh

What has been your favorite WOD so far? I like the longer WOD’s – 20 minutes and on your own. It adds the endurance factor in to the workout that you must adjust to and I love the challenge.

What has been your least favorite WOD? My least favorites are the short, intense ones with only one move in it.

What are some of your goals that you have for yourself in the next year?

I realllly want to get to Level 2 . That rowing machine is going DOWN.

How do you see CrossFit as different from other programs? Crossfit is based on sound science and it makes so much sense I don’t see how anyone can ignore its principals. It’s flexible, never boring and encouraging (because you track your progress and can watch your journey along the way)!

How can other people relate to your story? As you get older, it takes a lot more effort to be healthy. Its painful, you’re tired and you feel you have earned some rest. Don’t fall in to that mindset, as that will take you in to a ‘slow fade’. Heck…you can rest when you are dead. Colossians 3:23-24 encourages us to work at anything we do with all your heart for the Lord; receiving your inheritance from Him…..when you’re dead! (okay I added that part)

What is something that others may not know about you? Do you think people realize how blunt I am about things? There aren’t many rocks I leave unturned about my life. I will just apologize for that – again. I am a  passionate person and come on a little strong; a little moody.

Favorite sport or activity? I love to do anything outside; hiking, biking, jet skis.

Recent adventure you’re planning? I am creating a non-profit Teen Center for Sumner County where teenagers can hangout in a healthy, encouraging and safe environment. I want to provide a supportive community to help them transition in to a responsible member of society; learning to give back to their world. 1 Thess 4:11-12 teaches us to make it our ambition to lead a quiet life, mind our own business and work with our hands, so that our daily lives may win the respect of outsiders and so that we will not be dependent on anybody. I want to provide support for these kids who are desperately seeking their identity in areas the formal institutions cannot reach.

Leave the fine folks of CrossFit Hendersonville with some parting words… I love you guys. I am thank God every day for the opportunity to pay someone to hurt me like you do. Seriously, though – although being healthy and the journey is fun, remember that you cannot serve two gods. Put Him first, others second and then everything else will fall in to place according to His will. He loves you so much and gave you this fascinating body and mind to work for Him. I pray you will all use your gifts for His Glory.

3 sets of…

10 Ring Push-ups

:60 Couch Stretch

7 Rounds for Time:

10 Burpees

10 Med Ball Cleans (20/14)

CHLOE JACOBS, KID’S ATHLETE OF THE MONTH!

CROSSFIT REGIONALS BEGIN ON FRIDAY!

Check out Chris Spealler and his world record “Diane” time.  And the crazy thing is, he barely snuck into 3rd spot in his Region to qualify for the Games!  That speaks volumes about the competition at the Regionals.  If you get a chance to sneak a peak, our Region is being streamed live on ESPN3.  Check out the details HERE and refer back to the Games sites for score updates throughout the weekend!