Strength/Skill:

5 x 3 Deadlift

:60 double lax ball lumbar spine

For time:

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift (185/135lbs)

Shoot thru’s

GHD hip extensions

Song Dodd shares about her success with the Nutritional Challenge…

When I was asked to share my “success” story, I wasn’t sure if they were serious because I associate these testimonials with people who have achieved BIG successes. So after I thought about it, BIG successes are a culmination of all our smaller ones and if we can celebrate along the way, it gives us momentum to keep going.

Since we’ve moved into town and joined this Box, I noticed that words like “almond flour” and “coconut milk” were parts of casual conversation.  I liked that healthy nutrition was emphasized along with working out.  I’m convinced that most of the members have already been through Paleo 101 and know at least 30 different ways to make kale delicious but this is a shout out to the exponentially growing new members who may think “Paleo” is either more complicated or unreasonable to incorporate into a long term lifestyle.

My husband Rob and I decided to participate in the February Paleo Nutrition Challenge to jumpstart our new year’s goals of getting healthier.  I had no idea the lessons I personally would learn when I immersed myself into the program!  The first lesson I learned was if you FEED your body good meals, we have less emotional issues with food!  The key for me was to actually FEED myself regularly–Lindsey immediately highlighted the fact that my food journal showed lots of skipped meals.  I neglected the most basic part of taking care of my body–providing fuel!

In our jobs, we don’t always work traditional hours and we rarely get an opportunity to physically leave the premises for meals.  This usually means eating “convenience” food (caffeine /sugar/fat) or relying on support staff to pick up fast food while they are out.  We would come home starving and inhale crap to “fix” our hunger and stress.  What a vicious cycle!

So, I learned to plan and pack ALOT of lunches and dinners!  I learned to plan for our offsite meal schedules—this doesn’t mean I always knew WHAT we were eating at every meal for days in advance but I did know which meals would be eaten at home and which I needed to have a Plan for.

If you’ve ever listened to Dave Ramsey, you’ve heard the phrase “give each dollar a name”–so it’s imperative to give each meal A Source—do I need to pack it OR to have an acceptable alternative?  Sometimes people make poor decisions because we’re just unprepared.

We found out quickly that we didn’t hit The Wall halfway through the day because we had fed our bodies correctly.  We were less emotional about food because we were Physically Fed with quality food, so it was clear when we were Mentally seeking food for Comfort, Stress relief, or Boredom.  It’s been a slow evolution to come to this way of thinking but I know it’s going to get even better.

Yes, there is a lot of planning involved and adjusting to a new way of thinking so don’t overwhelm yourself with too much info.  In the beginning, keep your menus simple and familiar and as that becomes easier to do, try one of those crazy recipes involving ingredients we’re not used to using.  Also, add veggies into dishes that you may not think of–I’ve made meatloaf incorporating eggplant, squash, and cabbage just to name a few “mystery” ingredients.

I think the Decision to live Paleo is significant and drastic and it’s easy to be intimidated and discouraged along the way.  Remember EVERY SINGLE BITE we decide to make Paleo counts and it sure beats an entire life of eating junk.  So just commit and see where the process leads you.

Since beginning in February, we haven’t stopped The Challenge.  So far I’ve lost 10 pounds and lost inches from every measured part and kept it off even with an injury that’s kept me from regular WOD’s.  I know I’m on the right track with nutrition so I’m anxious to get back to working out and seeing how both parts will help me fully succeed!

Strength/Skill:

3 x 8-10 Ring Rows

25 Hammy Pumps with Band

AMRAP in 20 minutes:

10 Sumo Deadlift High Pulls (95/65)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

*PARTNER WOD

GETTIN’ TO BE BEST BUDS WITH THIS PIECE OF EQUIPMENT THIS WEEK!

ATHLETE OF THE MONTH…

HEATHER HOPSON!  Read her story below and smile…

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

I was a cheerleader for as long as I can remember.  I started going to cheer camps and gymnastics in 1^st grade. I was a diehard cheerleader starting in the 4^th grade and didn’t stop until an ankle injury my sophomore year in college. I also swam on the hometown swim team in the summers and helped pay my way by being a lifeguard in high school and college.  After the glory years,  I have always stayed active.  I think I’ve tried just about every type of fitness program out there.  I did my first Crossfit workout about two years ago and knew at that point that things were most definitely going to change.

What are some words to live by?

I am fortunate to have had many wise people speak a lot in to my life over the years, but the words I find myself clinging to frequently are found in Joshua 1:9 “Haven’t I commanded you: be strong and courageous? Do not be afraid or discouraged, for the Lord your God is with you wherever you go.”  I find that when I get MY fear out of the way, God is able to do amazing things in me.

What is your occupation?

I am a registered nurse. I work as the Same Day Surgery Coordinator at Hendersonville Medical Center.

Where are you from?

I am from Harrisburg, IL. Small-town USA…born and raised.

How did you hear about Crossfit HVille?

Dr. Ben Follas told me about Crossfit and through his constant encouragement, I finally found the courage to step in to the box. Thanks Dr. B  :)

What’s your favorite part of CrossFit?

I love, love, love the people!!  Second to that, I love the humility that comes with each WOD when I am lying on the floor (usually) and realize that I am nowhere near my full potential, but I have the tools right at my fingertips to help me get closer to that potential.   It’s completely up to me to push myself just a little bit harder in the next WOD.

How have you seen yourself change – mentally or physically – since being a part of CFH?

I think of myself as an actual athlete again.  It feels soo good to be back in that category.  I was never a stand out as an athlete, and still am not, but at least I’m an athlete again!! To be very honest, I love looking in the mirror and seeing shoulder muscles! I’ve NEVER had those!  Also, my focus is moving from being “skinny” to being healthy.  This is a HUGE hurdle for me, one that I constantly battle.

What is your favorite movement?

Any variation of the snatch!

What is your least favorite movement?

Pushups…they are still sooo hard for me and my crazy right shoulder!

What has been your favorite WOD so far?

I really like all the chippers.

What has been your least favorite WOD?

Run 800m and 15 thrusters.  I think it was 5 rounds.

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

I hope to get level 1 in June…if I can get the L-sit.  I am starting the process of learning to be a Crossfit coach which is a total dream of mine.  I’m going for it!!

How do you see CrossFit as different from other programs?

I think the wholistic approach that CrossFit has to overall fitness is the most unique quality.  Many programs may focus on nutrition, but few emphasize the mental and spiritual aspects of physical fitness.  It doesn’t take too many trips to the box to figure out that physical ability is not all it takes to be truly healthy.

How can other people relate to your story?

I’m just an average girl. I’m a busy working mom who has the same fears and insecurities that most women face.  I get frustrated with myself and can get very overwhelmed with all the responsibilities of life.  I want my life to be a reflection of God’s love, but seem to fail more frequently than I’d like.  I’m continually in desperate need of my loving Savior’s grace and mercy.  I feel very undeserving of a community like CFH, but am so thankful that God gives me the opportunity to be a member.

What is something that others may not know about you?

I’m shy by nature and I CANNOT tell a joke.

Favorite sport or activity?

I love ultimate Frisbee and playing golf.  Crossfit has improved my drive by at least 50 yards…okay maybe 25.

Recent adventure you’re planning?

Jessica and I are going on a trip with my brother’s family down the Ocoee and doing some hiking, camping, etc as well.  I want my daughter to love being active and appreciate the outdoors.

Leave the fine folks of CrossFit Hendersonville with some parting words…

One of my favorite quotes is this:  “Beauty on the outside never gets into the soul, but beauty of the soul reflects itself on the face.  Its loveliness refuses to be imprisoned; it comes out in the eyes, the words, and the kindness of the hands” It’s a great reminder to all of us, especially those that are fitness minded that all the hard work on the exterior is nothing if not matched by equal effort in the heart.

Strength/Skill:

3 sets of…

8-10 Y’s on the floor

:60 Lax ball on pec

AMRAP in 20 minutes:

250m Row

10 Ring Dips

15 Overhead Walking Lunges (45/25)

ERICA WAGNER IN THE HOLE

HOW CAN YOU BECOME A BETTER RUNNER AND PREVENT INJURY?

COME TO THE RUNNING CLINIC THIS SATURDAY!

Endurance Certified Coach, Doug Warren, will be hosting a clinic from 9am – 1pm at CrossFit Hendersonville this Saturday.  Check out the video to see what you can expect from the Run Clinic.

It is extremely beneficial to see yourself run and have a coach give you feedback on how you can become a more efficient runner.  There are specific drills that Coach Doug will give you that you will be able to work on a few times/week to improve your running technique.

Guess what happens when you improve your running your technique?  You won’t get hurt!  If you have hip, knee, or ankle issues?  This running clinic is for YOU!

Email lindsey@crossfithendersonville.com to get signed up.  Members are $40 and if you bring a guest it is $75.  If you are not a member, the cost is $50.  See you Saturday!

Strength/Skill:

4 sets of:

7 DB Power Cleans

:60 Lax Ball across Arch

“Death by Push Jerk/Lateral Jump”

1 Push Jerk/1 Lateral Jump

2 Push Jerk/ 2 Lateral Jump

3 Push Jerk/ 3 Lateral Jump

Continue in this manner until you can no longer achieve the # of reps within the minute.  Once you fail to make the desired number of reps, your workout is over.

THE FELLAS DOING BURGENER WARM-UP

THE PUSH JERK…

Coach Pat Sherwood discusses the advantage of using the Push Jerk rather than the Push Press.  Watch the video to see why the Push Jerk is such a great movement, especially with heavier loads.  Also, catch the end of the video where he says how to improve your Push Jerk capacity.

Strength/Skill:

3 x 10 GHD Reverse Crunch

For Time:

Run 600m, then…

5 Rounds of:

5 Chest to Bar Pullups

9 Back Squats (155/105)

Then, Run 600m

COACH BILLY EXPRESSING HIS RELAXED STATE

KSTAR EXPOSES THE RELATIONSHIP BETWEEN YOUR BED AND LOW BACK PAIN…

Click HERE to read entire article.  WATCH THIS VIDEO!

Strength/Skill:

5 x 3 Shoulder Press

Rest :90 btw sets

AMRAP in 13 minutes:

7 Tire Flips

7 Renegade Rows

14 Wall Balls

Rest 2 minutes, then…

Complete 800m Run with team

ROWING IS FUN!

POKER NIGHT IN JUST 2 WEEKS!

On April 27th, CrossFit Hendersonville is getting together for a NEW and FUN event!  From 8-10pm, we will hang out at a CFH member’s home, eat some snacks, socialize, and play for some COOL prizes!  Guys will play Hold ‘Em and girls will play Bunko.  Sign up on the blackboard at gym.  We need to know how many of those yummy chocolate chip cookies we need to bake!

A TASTE OF THE CROSSFIT GAMES REGIONALS COMPETITION…

Click HERE to be linked to a video on FaceBook that shows one of the workouts CrossFit Murfreesboro completed and WON at Regionals last year.  Just a little taste of the energy, excitement, and competition that the Games bring.  Be sure to stay tuned in to the Games page online in the next couple months.  They will continue to highlight the best CrossFitters around the world!

Strength/Skill:

4 sets of…

10 V-ups

:60 Couch Stretch

AMRAP in 15 minutes:

5 Power Cleans (135/95)

7 Over the Box Jumps

9 Toes to Bar

SILLY CROSSFIT KIDS

TOES 2 BAR/ KNEES TO ELBOW TIPS…

Several of our athletes got their first toes to bar during the Open.  Guess what that means?  The standard has just gone up!  When you see toes to bar come up in a workout, you gotta do ‘em.  It’s that simple, right?  Not always  There is some technique and tips you can use.  Watch below…

One of the top notch CrossFit coaches, Chris Spealler, takes you through a few minutes of toes to bar/knees to elbow advice.  Check it out!  Come in here and see if you can apply what you have visualized through video.

Strength/Skill:

3 sets of…

8-10 Good Mornings

:60 Thoracic Mobility

As Many Calories As Possible…

5 minute Row

Rest 3 minutes

AMRAP…

Overhead Squat (135/95lbs)

SHARI CAMPBELL GETTING AFTER THE THRUSTERS/C2B PULLUP WOD!

FACEBOOK NOTICE…

From Coaches/Staff of CrossFit Hendersonville

For those of us who do CF, we understand the sacrifice that it takes and we see the results of those sacrifices.  From awesome changes in our bodies to trying new things that help us to achieve goals that we have set for ourselves, etc., and we all get a little kick out of sharing in each other’s misery.  And for those of us who are in CF presently and have been there for some time, we get that.  However, for those who are not part of CF who may be researching what it is all about, or even for those who are new and really don’t understand it yet, our comments may be misunderstood and can actually be somewhat of a turnoff.  Whether it is a comment about our hands ripping, or soreness, or not being able to walk or a wod that is going to “kill us tomorrow!”  These comments could actually be a deterrent to what CF truly is and what the coaches and staff are trying to build at CrossFit Hendersonville.  If you have been at the box long enough, you know our atmosphere is more of camaraderie and teambuilding.  It is less about ourselves and more about being encouraging and good examples, building those up who are new or trying to figure out what CF is all about.  It is about community and most importantly… our faith.

Strength/Skill:

5 x 3 Back Squat

For Time:

“Annie with a Twist”

50-40-30-20-10 of…

Double Unders

Russian Twists (20/14)

ONE WEEK FROM TODAY IS THE NEXT NUTRITION SEMINAR AT PANERA

BE THERE AT 7PM TO TALK QUALITY/QUANTITY FOR 1 HOUR!  SIGN UP AT FRONT DESK AT THE BOX THIS WEEK!

CHLOE BAKER…MARCH ATHLETE OF THE MONTH!

YOUR CHILD’S HEALTH…

ARE YOU HELPING OR HURTING?

By Dr. Josh Axe

CDC reports that Obesity has Tripled Amongst Children

With obesity tripling amongst children over the last thirty years (according to the Center for Disease Control and Prevention or CDC) it’s essential to take a cold, hard – and honest -  look at what we’re really doing to our bodies and that of our beloved children by what we feed them.

If you’re a parent then your number one priority is probably your children. The health of your kids is dependent on many things, but a diet filled with nutritious foods should top that list.  Are you feeding your children the healthiest possible foods to maintain their energy and health today as well as protect them from deadly, debilitating diseases down the road?

Fresh, Real, Local Food

When it comes to healthy eating there’s simply no substitute for fresh or real foods. The best option is finding foods in your local area. These are the apples grown on the orchard down the road from you, the raw milk the farmer a few miles away has for you on a daily or weekly basis, and the eggs from the chicken that came from the other end of the county a few days ago. These are fresh, real foods.

It’s also important to know what foods are in season. Purchasing local, in season foods ensure the freshest and best thing to put in your body. While you may be in certain habits when it comes to shopping for foods, I urge you to make the effort to evaluate these habits and make changes as needed.

Read entire article HERE