5-5-5 DEADLIFT
21 Kettlebell Swings
15 Burpees
3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Overhead Medicine Ball Sit-up Throws
Now that the 100 day pull up challenge is winding down……
Burpee Club Day 51 from PromAth on Vimeo.
Come on in to see just how your team will tackle this workout!
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings
60 Sit-ups
70 Burpees
CHECK OUT WHAT IS GOING ON…
I know you ladies like coupons, so we’ve got a special one for you! Click HERE for a discount on the 1/2 Marathon in September. Remember, this is a LADIES ONLY race and it falls on September 25th. Great time of year to be outside running! Commit now, save a little money, and come hang out with the large group of CFit ladies doing the race!
REMINDER: Next Saturday we will be meeting about the training program for the 1/2 marathon. 8:00am, Saturday morning! Come with any questions you might have about running this race. We will discuss training schedules, types of workouts, nutrition, and rest/recovery.
Next Saturday, June 5th there will be a “300 Challenge” occuring on our home turf! Yes, that is right, a CrossFit competition on the soccer fields of the FMC. You will perform 3 different workouts with a partner, beginning at 9am Saturday morning. STOP OBESITY NOW is the charity for which you will work your tail off during these workouts!!! Click HERE to check out the workouts for the day, costs, and how to register you and your partner for the event. Let’s represent Hendersonville well with lots of teams. There are CrossFitters from across Nashville invited to participate, so it is a great opportunity to meet other athletes and work hard together for a good cause.
Back Squat 3-3-3+
21,18,15,12,9,6,3 of:
Wall Balls
Burpees
SHELBY SHACKLEFORD getting ready for some Med Ball work.
What is your favorite movement we do in CrossFit? And what is your least favorite? Does it involve the medicine ball, kettlebell, barbell, or just your tennis shoes?
IS IT REALLY WORTH THE EXTRA COST?
DECIDE FOR YOURSELF HERE. You know the saying, a picture is worth a thousand words? Well, you could say the same thing after seeing these pictures. Click on the link to learn more.
If you see her in the gym tomorrow wish her a good one! It was a special day for her on Sunday as she celebrated Mother’s Day and her Birthday!
By the way…I am sorry for those April birthday’s I missed. April came and went before I realized it! For those few April birthdays we did have, if you want to request a special birthday WOD feel free to give a suggestion and I will program it into the mix in the next couple months!
35 Double Unders
15 Knees to Elbows
15 Burpees
*Complete as a team of 3 where athletes rotate to next movement only when all team members have completed the reps of their current movement.
*Sub Tuck Jumps/Vertical Jumps for Double Unders and Sit-ups for Knees to Elbows
Now that is a BURPEE! No fear, no holding back, just a face in the floor I’m going to get up as fast as I can burpee! Gotta love that effort.
What makes us do that (in the picture?) Why would anyone want to jump down to the floor only to put their face in it and have to get right back up?
Why do I love to do CrossFit? Well, here is why. It challenges me. It challenges you. We need to be challenged. There are too many things at our fingertips these days.
Another cool post from CrossFit Verve.
What is that stuff called CrossFit?
How many times have you heard that question? I’ve been a CrossFit athlete for about three years now and there are two things that never pop into my head when this question is asked. First, “constantly varied, functional movements, executed at high intensity” and the second “Increased work capacity over broad time and modal domains”. Though I can recite these like scripture, and believe in their worth to fitness, they are not the first thoughts in my head.
The first thing I do think about is how CrossFit has changed my life. How do you explain that to a stranger? They always ask me, were you overweight? No. Were you out of shape? No. I didn’t start CrossFit with all these lofty goals to lose weight and get in shape, so how could CrossFit a strength and conditioning program, change my life so drastically that I cannot imagine my life without it?
CrossFit does change people’s lives, those that are open to it? It exposes you to things that you are not good at. You will look silly and you will not always be the best. It doesn’t matter who you are, you will be challenged by aspects of this program. At first, this is a big hit to the ego and you desire to be better so that you can be the best. Soon you find that the best gets you nothing but an impressive “Grace” time or bragging rights and then the real changing begins? So why does CrossFit change peoples lives, all CrossFitters not just the fire breathing kind?
CrossFit changes people’s lives through constant challenge and exposure. When you are at your worst CrossFit will not let up, it will not release you to stand and watch. It is tough love, it throws you back in the fire and says you will endure, you will finish, and you will be the person you know that you can be. How can a workout do all that? I don’t have the answer there; it is a mystery how 21-15-9 thrusters and pull-ups can change how badly you want to become that person inside.
I believe that we all have an image of ourselves, who we keep striving to be, CrossFit exposes this person and challenges you to be just that and no less. It’s not easy to face yourself everyday, and just when you think you have been defeated, your community arises around you to rally. Friendships are developed, you become closer to your CrossFit comrades then you ever thought possible, they endure along side you and remind you that you are a part of something bigger then yourself and your life begins to change. Now tell me, how do you explain that to a stranger?
CLICK TO REGISTER FOR WHOLE 9 NUTRITION WORKSHOP, SATURDAY, SEPTEMBER 11TH
