Back Squat

Press

Deadlift

1 rep max on each movement
3 attempts at each lift after sufficient warm-up

Heads up: We will be doing a new Strength Program during the next training cycle, beginning in January. It will be most helpful to you to get your max #’s this week to have a base for the new strength program.

THANKS TO ALL OUR “STAY LEAN AND MEAN” CHALLENGE PARTICIPANTS FOR A EVENING FULL OF EXCITEMENT!

TO BE STRONGER, TO BE FASTER, TO BE FITTER…

Are you a fitter athlete when you are a stronger athlete? Or do you sacrifice endurance when you get stronger?

This is a legitimate question and I believe this question is very individualized.  For some athletes strength is their #1 asset, while endurance might be their weakest asset. For these athletes, I would say that a little bit of strength has to go to get a little bit faster.  Notice, I said a little bit.  You don’t have to lose a lot of strength to get faster.

For an athlete that is decent in both strength/endurance, getting stronger is not going to hurt your endurance.  If you train smart and train both sides, strength and endurance, then you will consistently be a fitter athlete by being better at both.

For an athlete that holds endurance as their #1 asset, getting stronger might hurt their endurance a little bit, but in the long run they will have a stronger base of endurance because they be fitter.  Again, I said a little bit!

Do you get the drift?  Is it more beneficial to sacrifice a little bit here and a little bit there to be a fitter athlete.  If you can deadlift 700lbs, is strength your definition of fitness?  If you can run a mile in sub 4 1/2 minutes, is endurance your definition of fitness?

Fitness embodies strength, endurance, stamina, flexibility, power, speed, agility, balance, coordination, and accuracy. In 100 words, CrossFit defines fitness as…

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!

If you have never read the “What is Fitness” article by Greg Glassman, click HERE to do so!  It is well worth the 10 minutes and will help you understand why you train the way you do.

All of that being said, it is really up to YOU (along with the help of your coach) to figure out where your fitness lies.  Through a couple conversations with your coach, they can help you to determine where to set your goals and how to go about achieving them.  If you don’t have a focus, ask your coach what they think will be most beneficial to you.  They may say, keep doing what you are doing.  However, they might give you a couple training tips to help you focus in on your weaknesses.  Spend this week becoming aware of where you want to go in 2011 with your fitness!

]]> http://crossfithendersonville.com/2010/12/monday-12-20-10/feed/ 0 http://crossfithendersonville.com/2010/11/wednesday-11-3-10/ http://crossfithendersonville.com/2010/11/wednesday-11-3-10/#comments Wed, 03 Nov 2010 00:00:05 +0000 Lindsey http://crossfithendersonville.com/?p=4554 “THE BEAR” COMPLEX

5 Rounds of:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Complete the series of movements seven times per round, and complete a total of five rounds.  Once you begin a round, the weight cannot rest on the floor until the round is completed.  Rest 3-5 minutes between rounds.  The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.

MOBILITY WOD

COACH JASON SHARPE AND THE BOX

BIG EVENTS HAPPENING THIS WEEKEND!

RUNNIN’ FROM CHATTANOOGA TO NASHVILLE…

If you haven’t heard yet we’ve got 4 CrossFit Hendersonville athletes who are running from Chattanooga to Nashville over the weekend!!!  Chad Jacobs, Brian Koch, Marty Cook, and Doug Warren will be hitting the roads/trails/whatever path they have in front of them on Friday morning and continuing until Saturday afternoon.  The race is called Ragnar Relays.  12 people on a team share legs running from one city to the next.  They will be running through the night and will finish up about 24 hours later.  Pray for energy, motivation, and discipline as most of them will be running in the wee hours of the morning.  There are many teams from across the country who sign up for these races so there is great opportunity to meet new people and share the love of Jesus.  We’ve got a great group of guys heading out so if you see them in the gym this week, give them a GOOD LUCK!

ANSLEY’S 5K RUN

For those of you who aren’t quite ready yet to run 188 miles across the state, there is a 5K run in Mt. Juliet this weekend. Here are the details:

Brief Description:

Please join us for Ansley’s Run. The race is held on the beautiful trails in the Providence neighborhood. There will be a 5k and 1/2 mile family fun run-strollers and bikes are welcome for the little ones. There will be face painting + Anthony the balloon kid! If there is no parking at the swim club, park by Pet’s Mart off of Providence Parkway. All the money from the race will go to the McLaurin family.

Additional Information:

Ansley is the daughter of Scott McLaurin & Amy Feltner McLaurin. Amy grew up in Mt. Juliet. December 2010 will mark one year when their precious daughter went into the children’s ER and came out with a shocking diagnosis: CANCER. Ansley is diagnosed with Pleuropulmonary Blastoma, which is very rare childhood cancer. You can find out more about Ansley and PPB at: http://www.caringbridge.org/visit/ansleymclaurin

Click HERE to register and support this family.

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

*Take your best of 3 attempts (after a solid warm-up of course)

**If you completed the CrossFit Total and Intro Session 1 Retest then look forward to a SURPRISE WOD!!!

Why test the CROSSFIT TOTAL?  What is it all about?

Read Mark Rippetoe’s, creator of the Total, thoughts HERE on developing your strength through these 3 foundational lifts. “When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same.” “Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training” -Mark Rippetoe

What do you think?  Do you feel like a more efficient runner when you are stronger?  Post thoughts to comments.  Let’s get some discussion going by commenting on this post.  Click “Comments” in the bottom right hand corner and tell us what you think.  Plus, if you are interested in being on a CROSSFIT ENDURANCE team show your interest through our comments section today!

Last day to sign up for the WHOLE 9 NUTRITION WORKSHOP, Saturday Sept 11th at a discounted price!

Visit our EVENTS page to register and save $15!!!

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

*Take your best of 3 attempts (after a solid warm-up of course)

NEWS, NEWS, AND MORE NEWS! CHECK OUT THE NEW HAPPENINGS AT CROSSFIT HENDERSONVILLE THIS MONTH…

REGISTER FOR THE WHOLE 9 NUTRITION SEMINAR BY WEDNESDAY AND SAVE $15!!! 

REMEMBER, THE WORKSHOP IS FROM 9-3 AND WILL HAVE YOU READY AND EXCITED TO CHANGE YOUR LIFESTYLE OF UNHEALTHY HABITS.  VISIT OUR EVENTS PAGE FOR MORE DETAILS ON THE EVENT AND THE LINK TO THE REGISTRATION PAGE!

NEW CLASS TIME!!!

STARTING SEPTEMBER 7TH, EVERY TUESDAY AND THURSDAY MORNING at 9:30am WE ARE OFFERING A NEW CLASS!  ALL MEMBERS ARE OPEN TO THIS CLASS TIME.  BRING YOUR FRIENDS AND LET’S KICK OFF THE FIRST WEEK WITH A GREAT GROUP OF FOLKS!

WAIT…THERE IS MORE EXCITING NEWS!

SEPTEMBER 13TH IS THE STARTING DATE, OF YES, YOU GUESSED IT…THE NEXT “EAT YOUR BEST CHALLENGE!”

The challenge will run for 8 weeks and consist of food log accountability and feedback, nutrition meetings, weekly challenges and follow-ups, plus a big party!

“EAT YOUR BEST” COOKOUT ON THE MCDUFFIE’S NEW DECK!  Tuesday, September 14th at 6:30pm…be there!

We have the opportunity to bring out the FITNESS WAVE tank to test participants BODY COMPOSITION.  Knowing that you are going to have your body fat % tested in the most accurate way after the 8 week challenge will have you motivated for sure!  Here is the deal, sign up for the challenge and receive 1/2 off your 2nd BODY COMP test.  Total will be $75 for both tests.  We will get the tank out here the first week of the challenge and have them come back the last week of the challenge.  We will have a sign-up sheet in gym, so get to setting your mind right for the next challenge!  We’ve got some big #’s to beat from last time…take a look at the winners from the SPRING CHALLENGE 2010.

20, 15, 10, 5 of…

Pull-ups

Back Squat

Shoulder Press

IS YOUR OFFICE CHAIR KILLING YOU?

Read HERE for more…

SPRING 2010 SURVEY:

Please take a second to fill out our survery. Now, over 1/3 of you guys have completed the survey and I appreciate your comments tremendously.  However, we still need to reach at least 2/3rd’s.  For those that have not, this is your time to share!  We want to make your experience at CrossFit Hendersonville the best we can.  We don’t know what you need until you tell us!  It’s a quick 10 questions, the survey is anonymous, and your feedback will help us to improve your fitness/experience, which is a big part of your life! HERE is the link.  THANKS!

“EAT YOUR BEST” COOKOUT TOMORROW NIGHT, 7 PM AT SAUNDERS FERRY PARK!

Meat will be provided.  Kickball, frisbees, footballs, etc will be provided as well!  Remember to bring your FAV Paleo dish!  We are grillin’ out at the largest shelter by the lake.  WINNERS WILL BE ANNOUNCED AT THE PARTY!  $500 and a FREE MASSAGE to top Male and Female… WOO HOO!!!

Back Squat

Shoulder Press

Deadlift

*The sum of the best of your 3 attempts at each of these lifts is your score or “CrossFit Total.”  Compare these #’s to your Max Lifts from Dec 21 or 22.

STRENGTH TRAINING.

In a nutshell, it is good for you.  It is what our bodies are supposed to do.  Our bodies are made to do amazing things and this is one of them!  Pick up heavy things, lift heavy things, carry heavy things.  This is our daily activity.  If you want to be an independent, functioning human being now and in the future you should lift heavy objects in different ways.  Below are some of the most basic reasons it is good for you.  Read on…

Strength training helps you:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.
• Boost your stamina. As you grow stronger, you won’t fatigue as easily.
• Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
• Get a better night’s sleep. People who commit to a regular strength training program are less likely to have insomnia.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

SO…Let’s lift heavy these next couple of days!!!

Back Squat 5 x 5

3 Rounds of:

Sprint 2 Laps

Max # Back Squats

Max time L-Sit hold

*With 2 partners you will rotate through these 3 movements.  Once the runner gets back, partners will move onto the next movement.  The goal is to complete as many reps as you can in the back squat and hold for the longest amount of time in the L-sit.  These reps/times will be totaled for your score.

CONGRATS TO THE ATHLETES WITH A NEW DEADLIFT PR!  We had 30 new PR’s and many new athletes came in with some strong lifts.  We saw BIG numbers out of you guys these last couple days and I want to congratulate you and THANK YOU for your hard work.  Keep at it.  We will have another attempt at a max effort at the end of the March.

PALEO KITS!!!

Elite Athletes Chris Spealler and Josh Everett reveal their nutrition secret! from steve liberati on Vimeo.

These are delicious and if you haven’t ordered any yet I would highly recommend to do so.  Especially if you are a traveler, busy parent, athlete on the go, or just like to have a tasty snack.  It is hard to get quick protein sources in the middle of your day.  Paleo Kits have just made that a lot easier for you.  You will be surprised how much flavor and juice is in this kit!  Follow the link HERE to order your own.

Plus, with only 2 blocks of carbs and more protein/fat blocks you Zoner’s out there could be well balanced for the meal or snack!

Click HERE to view 76 ways sugar can affect your health.  Don’t have time to read through all of them?  Just scroll the page for 1 minute and you will find enough reasons to motivate you to take some of that sugar out of your diet.

Back Squat- Test for Max

WOD:

3 Rounds for Time:

Run 400m, 15 Hang Squat Cleans (95/65 lbs), 9 Ring Dips

Rope Climb at SCHS from Lindsey McDuffie on Vimeo.

Doug and Chad fightin' the cold temps Saturday to do some rope climbing...and a few tire flips too!  Don't miss the next Station Camp Confidence Course Workout.  You will benefit tremendously from training with unknown locations/set-ups, different temps, and various equipment.

REMEMBER TO USE PAYPAL THIS WEEK FOR YOUR MONTHLY FEES.

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Front Press and Deadlift, the three most effective lifts in existence for developing and testing functional strength.

Perform 3-4 warm up sets before attempting your max lifts.

If you are a Paleo Challenge Participant…

Max Deadlift

Rest, then…

Run 1 mile

*Remember to bring your notebook if you don’t leave it in the gym, so you can check out your previous scores from the beginning of the challenge.  Record your new #’s in notebook.  I will need your total # of Points by Wednesday and will announce the winners soon after.

How does this happen?

Olympic weightlifter gives birth during a training session!  Read more about this crazy event here.