Strength/Skill:

:60 Pigeon Pose

:60 External Rotation Shoulder

For Load:

2-2-2-2-2-2-2

Thruster

CFH KIDS PRACTICE SQUATTING IN THE SUNSHINE!

WHY SQUAT???

Coach Greg Glassman, founder of CrossFit, discusses why we should squat!  Here are 23 tips for his “Squat Clinic” article you can find in the CrossFit Journal.

1. Start with the feet about shoulder width apart and slightly toed out.

2. Keep your head up looking slightly above parallel.

3. Don’t look down at all; ground is in peripheral vision only.

4. Accentuate the normal arch of the lumbar curve and then pull the excessarch out with the abs.

5. Keep the midsection very tight.

6. Send your butt back and down.

7. Your knees track over the line of the foot.

8. Don’t let the knees roll inside the foot.

9. Keep as much pressure on the heels as possible.

10. Stay off of the balls of the feet.

11. Delay the knees forward travel as much as possible.

12. Lift your arms out and up as you descend.

13. Keep your torso elongated.

14. Send hands as far away from your butt as possible.

15. In profile, the ear does not move forward during the squat, it travels straight down.

16. Don’t let the squat just sink, but pull yourself down with the hip flexors.

17. Don’t let the lumbar curve surrender as you settle in to the bottom.

18. Stop when the fold of the hip is below the knee – break parallel with thethigh.

19. Squeeze glutes and hamstrings and rise without any leaning forward orshifting of balance.

20. Return on the exact same path as you descended.

21. Use every bit of musculature you can; there is no part of the body uninvolved.

22. On rising, without moving your feet exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.

23. At the top of the stroke stand as tall as you possibly can.

Strength/Skill:

3-3-3-3

Halting Snatch Deadlift

:60 Hamstring Pulses with band

For Time:

21, 15, 9 of…

Row (calories)

Push Press (135/95)

One Arm KB Overhead Walking Lunge (53/35)

SPEND TIME MOBILIZING YOUR SHOULDER WITH LACROSSE BALL TO CREATE GOOD SHOULDER POSITION AND CORRECT POSTURE

“KILLING THE FAT MAN, EPISODE 5…”

Guest week May 14th-May 18th!  Looking forward to having friends/family in the box.  If any guests are bringing children, we must have a heads up!  The kids room has been FULL lately.  Email lindsey@crossfithendersonville if any guests would like to bring children.  Thanks!

Strength/Skill:

4 sets of…

3-5 Handstand Push-ups/ :15-:20 Handstand Hold

:60 Lax Ball in glute

AMRAP in 8 minutes:

4 Handstand Push-ups

8 Kettlebell Swings (53/35)

12 GHD Sit-ups

WALL BALLS IN ACTION

HAVE YOU DECIDED IT’S TIME YET?

We hope you have been enjoying Gary Roberts story.  We can’t wait to see his success with cleaning up his diet, doing CrossFit WOD’s, and ultimately changing his life.  There are several more episodes to come!

Have you decided what you are waiting on?  Have you figured out that now is the time to change your life?  Do you want to put in the hard work to get there?

Over 30 of you are signed up to do the nutrition challenge this month that started last week.  The coaches at CFH are excited for you!  This is where life change happens.  This is where you change the quality of life for YOU and your family.

It’s very important to set goals for yourself.  If you have started this journey of changing your life, striving to achieve your goals will help tremendously.  Losing weight, leaning out, becoming healthy all takes TIME!  It does not happen overnight.  The journey can be long.  Set yourself up for success by writing down specific goals and rewarding yourself in a small way when you get there.

NEXT WEEK IS GUEST WEEK!  DO YOU HAVE FRIENDS OR FAMILY THAT NEED TO CHANGE THEIR LIFE?  MAYBE A LITTLE ENCOURAGEMENT FROM YOU CAN HELP!  BRING THEM TO THE BOX NEXT WEEK FOR A WORKOUT OR TWO.

Strength/Skill:

4 sets of 5…

Turkish Get Up (2 sets each side)

:60 Hamstring w/ band on pole

AMRAP in 15 minutes:

5 Deadlifts (2 person)

10 Box Jumps

15 MB Sit-ups

*Partner WOD

POKER NIGHT WINNERS:  KELLI JOHNSON AND BILLY SHELTON TOOK HOME FIRST PLACE, WHILE MELISSA OBRIEN AND CHRIS JONES PLACED SECOND AT SOME HOLD’EM! THANKS FOR COMING OUT TO CHILL WITH THE CFH CREW!

“BEAT THE STREETS” HAS BEEN MOVED BACK TO SATURDAY MORNING, MAY 19TH.  BE AT GYM WITH YOUR TEAM OF 3 AT 9:00AM READY TO COMPETE FOR THE BEST OF NASHVILLE!

KILLING THE FAT MAN, EPISODE 3…

Strength/Skill:

:60 Plank Hold

:60 McKenzie mobility

For Load:

Jerk

3-3-2-2-1-1-1

NATHAN LOVIN’ HIS PVC TIME

SPLIT JERK…

Today is going to be all about technique, followed by lots of fun moving heavy weight around.  Using the Push/Split Jerk allows you go get about 30% more than you can on Push Press.  The hip drive is essential to this movement.  Check out Mike Burgerner coaching the Split Jerk.  We will get back to Gary Roberts story on Friday’s post!

Strength/Skill:

Weighted Push-up 3-3-3-3-3

:60 Calf Foam Roll

5 Rounds for Time:

Run 200m

35 Double Unders

THE SUPPORTIVE FANS OF CFH!

WHAT ARE YOU WAITING FOR?

Here is Part 2 of Gary Roberts story.  Motivated to change your life?  Let’s do it. Come talk to a coach at CrossFit Hendersonville and get a plan.  The journey is awaiting you…

Strength/Skill:

Weighted Pull-up

5-5-5-5-5 (alt grips)

2 Rounds for Time:

Run 800m

20 Kettlebell Swings (53/35)

10 Handstand Push-ups

I’M GOING TO CHANGE MY LIFE…

This is a great video series that CrossFit HQ posted.  Gary Roberts shows the drive and determination he had to change his life.  We are going to post the next episode each day so that you guys can see his story.  His transformation is quite inspiring.

Ask yourself, what is stopping you from changing your life?

strength/skill:

3-3-2-2-1-1-1+

Front Squats

WOD:

For Time:

10 push ups

20 KB snatch

30 Knees to elbows

20 KB snatch

10 push ups

Rest 2 min then…

Max reps in 2 minutes of

Wall Balls

Name: Chris Steele

Why did you choose to do the Nutritional Challenge? I have needed that push to eat right and exercise. I have always tried but I think I needed that accountability of knowing someone was going to look at what I ate and comment on it.

Going into the challenge did you have a goal in mind? Eat better. Know what I am eating. Understand what I was eating (portions and quality of food).

How long was the challenge? Feb 1st- March 6th

What was the hardest part of it? Working like I do I have crazy hours sometimes. Making sure I was prepared with food choices. Or if I had to eat out I was knowledgeable of the food choices.

What was the most important thing you learned? That I did not have to give up good food to eat well!

What results did you see from the challenge (i.e.: inches, weight, blood pressure, off meds etc)? I lost 10+ total inches, 11 pounds, blood pressure went from borderline medication to 117/64, Total Cholesterol went from 206 to 164, Triglycerides from 166 to 75, LDL Cholesterol from 120 to 96. I was also able to come off stomach medication I was taking for acid reflux on a daily basis. I also have been able to stop taking weekly allergy shots. One of my main allergies was wheat. I cut out bread and pasta which has helped with my allergies.

What would you say to someone who says “there is no way I can make changes”? I am that “If I can do it, anyone can.” I often have high expectations of working out and seeing results. I have seen the results but more importantly I feel the results. Sleeping better, feeling better and having more energy to do the things I like to do outside of working out.

How would you classify the changes you made? temporary change? or life change? Explain This is a life change. I know that with the family history of diabetes and heart problems I have to stay on top of this. Crossfit has helped me do that. It is easy to come to workouts and learning how to eat correctly has made eating easier.

If you could summarize your Challenge and/or Crossfit experience, what would you say? I started Jan 1, not as a New Years Resolution but as a starting point. I have seen great changes and know I have more to come. I have lost a total of 21 pounds since starting in Jan. I have 25-30 more to go. But with the accountability of showing up each day with the friends I have made it makes me want to come and see what is in store for the day.

Strength/Skill:

Press 1-1-1-1-1-1-1

For Time:

100 Burpee Pull-ups

KIPPIN’

FREE WEEK IS COMING UP!  MAY 14-18TH, ALL CLASSES ARE OPEN FOR YOUR GUESTS.  START INVITING PEOPLE NOW!

“BEAT THE STREETS”…

The next big competition event at CrossFit Hendersonville is coming soon!  Friday night, May 18th we are going to be recreating one special night of Friday Night Lights with a FUN team workout!  Want to know the best part?  We are competing at our box, but against other local affiliates.  That means boxes like, CrossFit Murfreesboro, CrossFit Rutherford, CrossFit Nashville, and about 8 others from mid-TN are going to be fighting for the first place.  The best team in Nashville gets bragging rights for the entire year, plus a goofy looking trophy to keep in the box all year.  This will be an annual competition hosted each year.  We want that trophy at our box!  Check your calendar, save the date, and get to finding a team!

What are the logistics?

One workout (at our box)

Teams of 3, at least 1 female on your team

Competition starts at 7pm

WOD is…

For Time:

Run 400m

150 Box Jumps

75 Push Press (45/25 db)

75 Air Squats

150 Walking Lunge (45/25 db)

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.

Registration will open up next Friday, May 4th  Get your teams together this week!

Strength/Skill:

3 sets of…

10 Wall Squats

:60 Calf Stretch on Pole

5 Rounds for Time:

Run 400m

7 Squat Cleans (135/95)

WHY WARM-UP?

Warming up for a CrossFit WOD is essential.  The intensity that is produced during a WOD is high (if you push yourself!)  Going into a high intensity workout without a warm-up increases your risk of injury.  Also, if you don’t warm-up before a WOD, you don’t reach that “second wind” until the middle of the workout.  That will slow you down for sure!  Try to get your “second wind” during warm-up and when it’s “GO” time for the WOD, you are ready for it!

Here are a few examples of what a warm-up does to get you ready…

-Raise heart rate and respiration rate

-Raise core body temperature

-Prepare connective tissue and muscle for dynamic movement

-Prime the nervous system

-Grease key movement motor pathways (deadlifting needs hammy activation)

-Prime dominant metabolic pathways and shift blood away from the stomach and gut

-Increase cardiac pre-load by returning venous blood pooling

Another great tool to add to your warm-up are “GOATS!”  Goats are what you suck at, hate, or both!  To become a better CrossFitter, and more importantly a better functioning human athlete, we must work harder at our areas of insufficiency.  Train your weaknesses!  These could be movements like double unders, handstand push-ups, pull-ups, pistols, L-sits, etc…  We all have a GOAT or two!  Make friends with your goats!