3 x 8 Kipping Toes to Bar
External Rotation with band 3 x 12
15 Deadlifts (185/135)
20 Toes to Bar
25 Box Jumps
JUST THE BARBELL…HOW BEAUTIFUL!
In lots of ways! Check out the video below to see how a coach can assess some mobility issues just by watching you run. When we assess your mobility, we can give you drills to improve your flexibility and get your tissues/joints into a healthier state. Better flexibility and healthy tissues = less injuries! Less injuries = better workouts! Better workouts = a stronger, faster, healthier, and fitter YOU! Sign up at front desk if you are a member of CrossFit Hendersonville. If you aren’t a member and want to join that is ok too! Just email lindsey@crossfithendersonville.com to reserve a spot. Less than 10 spots left!
Power Clean 7 x 1
Rest :60 between lifts
3 Power Clean (135/95)
5 Hang Clean
7 Front Squats
WHY IS EVERYONE RESTING AT THE SAME TIME? WEIRD!
Read THIS article from CrossFit SouthBay and then watch the video below…
Confidence Through Strength - Lean Lifting PROMO from Bougie Photography on Vimeo.
3 x 10 Overhead Barbell Walking Lunge
3 x 10 Scapular Retraction
Rest :90 after set
100 Double Unders
8 Rounds of…
5 Pull-ups
10 Push-ups
15 Squats
Then, 100 Double Unders
How many meters have you accumulated in the last 18 days? Do you have 2 more weeks in you to finish strong? Keep getting in a little each day and it will add up quickly!
Please contact your coach if you want to be a part of our ROW-A-THON on Saturday, January 28th from 7pm-2am. We will have a big movie screen set up, four square, and Paleo goodies!!! Come to row, to hang out, and to encourage athletes on the rower!
You don’t have to ROW to come to the box that evening. You can come just as an encourager. If you decide you want to row 1000m or so, I am sure a team would love to have you jump in and help.
To make sure there are an adequate amount of rowers for this event, please email Lindsey at lindsey@crossfithendersonville.com to save your team or yourself a rower. They are going quickly! Only 5 rowers left for that evening!
Check out our final row video for a complete 10 minute tutorial over the entire rowing stroke. Hope these have helped! Thanks for being eager to learn and ask questions about the rower when you are in the gym. Coaches LOVE to be asked how to help!
10 minutes DL mobility
21-15-9 of…
Deadlift (225/185)
Handstand Push-ups
THE COMMITTED 5 AM’ERS…GETTING IT DONE DAY AFTER DAY!
Pretty cool to see how CrossFit is growing. A couple years ago, we would have laughed at the thought of a CrossFit commercial. In 2005 there were less than 100 affiliates and now, in 2012 there are over 3,000. Where will this movement of functional varied intense fitness take us? I think that is for YOU to decide! You make CrossFit what you want to make it. The opportunity for elite fitness is right in the palm of our hands. What will you do with it in 2012?
I’ve got one idea!!! Plan to sign up for the CrossFit Games Open starting February 22nd! Read more about it HERE.
3 x 3 Hang Power Snatch/ rest :10 at bottom position
10 Tall Box Jumps after HPS
Rest 2 minutes between rounds
Run 800m
30 KB Swings (53/35)
Lac Ball on 1st Rib
Hamstring with band
COACH MONICA IN THE OVERHEAD SQUAT…LOOKIN’ DETERMINED!
There are several events coming up in the next few weekends. We want you to be a part of these! Check out the events section at the top of the website to see more info on our ROW-A-THON and our “Come to the Well” competition. Our goal for each of these events is to raise $1,000 to help get clean water to people who are in desperate need for it! Visit Hope Springs International HERE to read more about what they have done in already in Africa. We are going to help them do more of the same thing! And we would love your help in being a part of either or both of these events.
Watch this video to see how you can help change lives!
4 sets of…
2-3 reps Weighted Pull-up 21X0
1 min Front Rack Mobility w/ band
Front Squat
2-2-2-2-2
Rest 3 minutes then…
Row 1000m
Also, remember to sign up for the “Come to the Well” event on Saturday, Feb 4th at 8:00am. Your registration fee goes to our efforts to help get clean water in Africa. Our goal is $1000 for this event and we are right under $200. Sign up HERE!
Accountability?
Meal ideas?
Community of folks trying to do the same thing you are?
Motivation?
A kick start to your “look better naked” goals for 2012?
Well, CrossFit Hendersonville has got it! And we are starting the process of learning how to eat tonight at our Nutrition Seminar at 6:00pm in the box. All members are welcome to attend. If you have been to a seminar before, come on back! If you have not been to a seminar, definitely come and get a seat in the front row.
We will be covering the basics of the types of food you can eat for best quality. Carbs, proteins, and fats will be covered. Then, we will spend most of our time diving into how much of that high quality food you should eat.
I have sent out the handouts through email for the folks that have signed up. If you decide to come last minute, I can send those handouts to you Monday evening. One of the handouts you can find HERE.
The best thing you can do is study the picture above AND read through the article I linked in the above paragraph.
Our 30 day challenge begins February 1st. For 30 days we will challenge all participants to eat clean, strip all the junk away, and get serious about making change. We have a good group of folks signed up already, so if you want in quit making excuses and procrastinating. Sign up NOW and get ready to make change. Email Lindsey at lindsey@crossfithendersonville.com to get in on this 30 day challenge. Details of the challenge are simple…
You commit to eating your best for 30 days.
You write down what you eat for 30 days (so that I can hold you accountable and give you advice on how to help you make change.)
You give all you got for 30 days.
Optional:
You can have pictures, measurements, weight taken on Thursday, January 19th. This is not necessary to participate, but it is encouraged. As you know, at CFH we like to track progress. We want to make sure things are changing so that you become as fit, healthy, and strong as you can be.
Who wants to look better naked this year? Get on board! It’s going to be a fun ride!
Front Squat Prep
Hang Squat Clean (135/95)
Knees to Elbow
THE AOM IS GETTIN’ TAKIN’ DOWN ON THE ROWER WITH A MARSHMELLOW GUN!
JULIE ELAM!!!
What is your fitness background? I played volleyball and was a cheerleader all 4 years of high school. After that I wasn’t very active until about age 28 when I found running. I lived in Indiana and I made some wonderful friends who taught me how to run. Since then I have ran 3 half marathons (PR of 2:06), 1 full marathon (no PR…because I’ve only done one and will only do 1 in my life…that in itself is a PR to me) and I’ve done 2 sprint triathlons.
How long have you been Crossfitting? This spring I will have been doing crossfit for 2 years.
What are some words to live by? Try not to compare yourself to others. You don’t know what their story is.
What is your occupation? I am a family nurse practitioner. I am not currently practicing right now. I am blessed to be able to stay home with my 2 crazy kiddos (Brianna is 6 and in kindergarten and Carter is 3).
Where are you from? Originally I am from Kansas City, MO. Since getting married (7 years on the 22nd of January) we have lived in Nevada, Kansas, Kentucky, Pennsylvania, Indiana and now Tennessee. Yes, I hope and pray that we can be here for awhile.
How did you hear about Crossfit HVille? I began crossfitting when we lived in Indiana. When I knew we were moving, I not only searched for houses but for a crossfit gym. I googled and also looked at the crossfit main site…and found Crossfit Hendersonville. It has been more than a blessing.
What’s your favorite part of CrossFit? Everyone says it…but I love that the workouts are never the same. I don’t always like every workout and I’m not good at it all…but crossfit keeps me working. It is a constant challenge and that is what keeps me going. There is always someone better, stronger and faster…and that keeps me pushing harder and harder. I also love the friends that I am slowly making. We don’t just share workouts at CFH, we share our joys, sorrows, triumphs, PR’s, prayer requests, stories, jokes, recipes, hardships, struggles…our lives. God has really blessed us all at CFH with Coach Lindsey and with what He has enabled her to build. I’ve said it before but, Thank you, Lindz, for giving us such an incredible place to work out and to fellowship together.
What is your favorite move? I really like overhead squats. They are challenging to me. I like how it feels like every muscle has to be engaged to properly do them!
What has been your favorite WOD so far? I like Jackie. She was fun. I like Nancy, too, because of the OHS.
What has been your least favorite WOD? I wasn’t a fan of the med ball clean and pull up one we had the other day. I like pull-ups and I feel like I’m pretty good at them…but when we have a bunch in a row I become a wimp…my hands hurt and I hate that! I’ve had my fair share of rippers and, unless I am trying for a PR, will do just about anything to avoid them!
What are some of your goals that you have for yourself in the next year? I would love to learn how to do butterfly pull-ups! They look so cool! I also need to learn how to do a dead hang pull-up. AND, I don’t want to but I need to get better on my pushups. It’s crazy to me that I can do pull-ups and love to do OHS, but when it comes to pushups, again, I’m a wimp. They are hard for me. So, if you see me on my knees during push-ups in the box…you have my permission to yell at me to get off my knees, push harder, and quit being a wimp!
How do you see CrossFit as different from other programs? Crossfit is about functional mobility. Crossfit has helped me get fit so I can not only be healthy and strong, but it makes me feel like a better wife and mother. It’s easy for me to play with my kids and to throw them around. I can get up and down from the floor without any problems (thank you burpees!) I can do things around the house without the help of my husband. I can lift heavy things without hurting myself. Crossfit prepares you for life instead of just for the next event or race.
How can other people relate to your story? I am just a typical person trying my best to please God in all that I do. I am trying to be content with what I have but not content with WHO I am. I strive to be the best Christian, wife, mother and athlete I can be…but I wouldn’t be anything if it weren’t for my Savior, Jesus Christ, who gives me renewed strength every day.
What is something that others may not know about you? I’ve thought long and hard about sharing this…not because I’m embarrassed but because I’m protective. Most people know that I have 2 gorgeous kiddos. Some people may not know that my youngest, my son Carter, is autistic. He is truly a gift from God and I wouldn’t change our lives with him for anything. My husband says that out of all the parents in the world…we were the chosen parents to raise Carter. Not everyone gets to be so lucky. If you ever have any questions about Carter or about autism, I would welcome them.
Favorite sport or activity? I love spending time with my family. Life is at its most perfect for me when my husband and kiddos and I are all together. It’s when I’m most content.
Recent adventure you’re planning? No adventures planned yet…but I’d love to go somewhere warm and toasty right about now…
Leave the fine folks of CrossFit Hendersonville with some parting words…I wanted to say thank you to all the athletes at CFH for welcoming me with open arms when I joined at the beginning of last summer. It was hard being the new girl and I am finally feeling at home with all of you. I may not always look forward to coming to the box but I never leave feeling like I shouldn’t have come. You all are amazing and I am blessed to have you all in my life.
SDHP/DL setup
PP dip and drive
10 Deadlifts (135/95)
10 Sumo Deadlift High Pull (same)
10 Push Press
*must use one bar
THE MEN OF THE 5PM CLASS OVERHEAD SQUATTING
This Saturday, Jan 14th at 7:30am I will be hosting a PULL-UP CLINIC. I will be going over pull-up drills for the kipping pull-up, but most importantly I will be demonstrating how to go about getting stronger specifically for your pull-up capacity. Seminar will start promptly at 7:30 this Saturday and just run 30 minutes. I will have a Pull-up program handout for everyone and we will walk through the steps of getting your first pull-up or several pull-ups in a row during this time. If you want to fine tune your kip OR learn how to build shoulder stability and strength to be able to pull-up then YOU need to come Saturday. Send an email to lindsey@crossfithendersonville.com if you are in!
Next up on the “gotta come to list” is the NUTRITION SEMINAR next Monday evening, January 16th at 6:00pm. We will be covering quality of food AND quantity of food. In a nutshell, that means that you will learn the best foods you can eat for your health AND you will learn the portion sizes that you need to be at your optimal weight! Don’t want to miss this…especially if you are a new member! If you have been to a seminar before and need a refresher please feel free to come. We will have plenty of room for you. You will receive a couple handouts, but grab your notebook before you sit down because you might want to take notes. This seminar does NOT need a reservation so SEE YOU MONDAY NIGHT!
Now, for a little more rowing advice…
WB and Lunge
25-20-15-10 of…
Wall Balls (20/14)
OH Walking MB Lunge
Push-ups
ANDY COX IS POSING FOR THE PIC! HE LOOKS WAY TOO COMFORTABLE IN MOBILIZING HIS HIP!
Yeah! It’s back for real this time. And we have one of our own, newly CrossFit Endurance Certified Coach, Doug Warren, 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 running technique. Anyone who wants to see themselves run on video and be coached back. Runners that put it in 1 mile/year, runners that put in 100 miles/year, runners that put in 1,000 miles/year. Get the picture? Anyone can come!
What will we do for 4 hours?
You will be taught specific drills to improve your running technique.
You will be taught the importance of running mechanics, how to fuel for races, and how to prevent injury.
You will be videotaped and given advice by certified coaches on how to improve your running technique.
You will be given specific mobility drills that will improve ankle/knee/hip mobility and decrease risk of injury.
Cost: $25 for CrossFit Hendersonville athletes/ $40 for non-CrossFit Hendersonville athletes
Registration: Register at front desk OR email Lindsey at lindsey@crossfithendersonville.com. Bring your payment the day of event, Feb 11th. Please write checks to CrossFit Hendersonville.
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:
Press 3-3-2-2-1-1
Straight into :30 Double Unders
Rest :90 btw sets
3 Rounds for Time:
10 Ring Push-ups
20 GHD Hip Extensions
30 Double Unders
IS SHAWN GETTING HIS HEAD OUT OF THE WAY FOR A PRESS?
1 WEEK LEFT OF THE ROWING CHALLENGE!
Only 7 more days competitors. Now is not the time to start slacking! Now is the time to pick it up a notch because you know all the other competitors are wanting to gain some big ground this week. IF you plan on rowing this Saturday at our ROW-A-THON I need to know asap. We have reserved rowers for those folks who have RSVP’d. If you plan to row a marathon on your own, great! Just let me know so I can get a rower for you. If you are not a part of a team yet and want to participate in the ROW-A-THON this Saturday from 7pm-2am just shoot Lindsey an email and we will get you hooked up with a team. Remember, it is $15 to get in the door. ($15 will be taken at the door.) We will have movies, games, and snacks. Your $15 goes towards building a well in Chad, Africa. Please show your love to your CrossFit Hendersonville coaches, athletes, and community and come on out this Saturday night!