Deadlift 5-3-1+

Skill:

Hollow Rocks

For Time:

100 Burpees

JASON STRICKLAND DEMONSTRATING HOW YOU GIVE IT ALL YOU GOT IN A WORKOUT, INCLUDING PART OF YOUR HANDS!

In all seriousness, take care of your hands guys.  Click HERE for maintenance on those precious gifts from God!

Watch and Laugh a little folks…IT IS APRIL FOOL’S DAY!

Shoulder Press 5-3-1+

(75%, 85%, 95% of 90% 1RM)

Skill:

Hollow Rocks

3 Rounds for Time:

20 GHD Sit-ups

15 Thrusters (95/65lbs)

20 Burpees

NEW CFH MEMBER, COLIN LANE, SHOWIN’ US HOW THE KB SNATCH IS DONE!

P90X VS. CROSSFIT, THE DEBATE SIMPLIFIED…

By LisBeth

5 Reasons I Should Be Doing P90X instead of CrossFit:

1.) It’s a cheaper program.

2.) I would do it all alone.

3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow.

4.) I would be working out in my living room.

5.) It’s “risk-free for 90 days!”

5 Reasons Why I Should Not Be Doing P90X Instead of CrossFit

1.) It’s a cheaper program.

2.) I would do it all alone.

3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow.

4.) I would be working out in my living room.

5.) It’s “risk-free for 90 days!”

Rest Day

Skill:

Hollow Rock/Double Under

For Time:

50 Double Unders/ 4 Burpees

40 Double Unders/8 Burpees

30 Double Unders/12 Burpees

20 Double Unders/16 Burpees

10 Double Unders/ 20 Burpees

*modifications described in the gym

GUEST DAY…EVERYONE IS WELCOME TO CFH FOR FREE TODAY!

CARI GARRETT BACK IN THE DAY OF THE 2 ROOM SPLIT!

IF YOU COULD NAME ONE WAY CFH HAS HAD THE BIGGEST IMPACT ON YOU, WHAT WOULD IT BE?

Below is Cari Garrett’s explanation of what CrossFit and specifically, CrossFit Hendersonville, has meant to her and what it has given her over the past year.  Enjoy…

I’ve had a couple people ask me this question lately and it’s a little frustrating because I have no idea how to put into words all that Crossfit has given me over the past year. I know that no matter what I say, there will still be a hundred more things that I will think of as soon as I finish. I could talk about the obvious, like being more fit-duh! I could rave about going down a few sizes in my jeans or having more “tank top ready” arms. I could talk about how much more energy I have and how even my skin is better. All great things and all true things but they are not the most valuable things I have gotten out of Crossfit. The things I treasure most are things like being more mentally tough. I have always felt weak in body and mind. Always terrible at handling stress, giving up way too easily, having an “I can’t do that” attitude. Crossfit has pushed my physical limits but it has pushed me mentally even harder. Halfway through a workout, when my mind starts telling me I can’t move one more step, but I do it anyway–that translates into my everyday life when difficulties get me down, when I think the stress is gonna do me in, when I think “I’m never gonna get over this obstacle in my life”, I remember those tortuous WOD moments and I know that I CAN keep going and that I’m stronger than I think I am! AND, that carries over into my relationship with God. I’ve always beaten myself up at my inconsistencies and my lack of discipline. Crossfit has taught me to be more disciplined, to make the better choices whether it’s choices in my eating habits or choices to spend time in His Word and in prayer. The Crossfit community has encouraged me whether it’s to push through a workout or push through a spiritual truth that may be more difficult to grasp. They cheer me on when I succeed in a skill but the fact that they cheer me on in the spiritual benchmarks is truly a treasure. So, I guess I have learned that the physical benefit of Crossfit is only the beginning. Let’s call it the icing on the cake (that I will not eat, of course! HAAHAA!) Well, I’m gonna wrap it up because I’ve already thought of 3 more things I could put on here. Hope that answers your question!

Rest Day

Skill:

Hollow Rocks

5 Rounds for Time:

Run 400m/Row 500m

30 KBS (53/35)

15 Burpees

*alternate run/row with partner (Partner A rows Round 1, Partner B runs Round 1; Partner B rows Round 2, Partner A runs Round 2)

SHARI PRACTICING THE HOLLOW ROCK

HOLLOW ROCK COMPETITION…

After a few days of evaluating athletes, I have made the final decision to make some changes to the competition.  Instead of testing everyone’s hollow rock time, now we are only going to have one test day.  In just 10 short weeks, on May 25th-27th we will test how long everyone can hollow rock.  The athlete that hollow rocks the longest, will be the challenge winner and receive a FREE month of CrossFit.

What does that mean for you?  Work your technique by scaling appropriately.  Keeping one leg in and one leg out or both legs in will help your techique tremendously. As we practice hollow rocks in the gym for the upcoming weeks, I encourage you to work multiple sets throughout the day on your own. We will be increasing the times and sets of our hollow rocks as each week passes. You are welcome to follow our programming that we do each week at the gym, but be creative and work different time domains on your own at home.  The winner will most likely be the one who does a little bit extra work outside of the gym!

Remember, your motivation can be a FREE month of CrossFit and don’t forget about the summer pool days coming up too!!!  Get the family involved and have everyone hollow rocking at night.

HERE is the video again of a well segmented hollow body position.  There is no breaking point in his body, shoulder blades stay off the ground, and he maintains that “U” shape the entire set.

Back Squat 5-5-5+

(65%, 75%, 85%, of 90% 1RM)

Wave 2 *add 10 lbs to 1RM

Skill:

Scapular Retraction

AMRAP in 12 minutes:

2 Handstand Push-ups (1:4)

4 Burpees

8 Kettlebell Swings

*go heavier on KB than you did last Monday

WHO’S GOT BEAUTIFUL LOCKS LIKE THOSE DURING A WORKOUT?

MOMENTUM IS YOUR FRIEND

By LisBeth at CrossFit Watertown

“You need momentum to make it up. If you don’t have momentum, you’re going to stall.” — My son, talking to his friend while gaming on XBox.

Truth right there. He may have been talking about a car and a hill in a game, but the same words apply to the clean, the snatch, the kipping pull-up, and about a hundred other CrossFit movements. You need a little motion and then you need to build upon that motion.

Like in the hang power clean. First motion is down and then up. Got to get the bar moving first so you can close and then open your hips.

Triple extension in any lift: open the ankles, open the knees, open the hips.

Rowing: Get the flywheel going, then turn your own power on.

You need momentum to make it up the hill. If you don’t have momentum, you’re going to stall. So, keep the motion going! Stopping and trying to start again is MUCH harder. Don’t make anything harder than it needs to be!

Motion in your ocean. The secret to so many CrossFit movements, and to much of life.

Now, go out there today and utilize that momentum and make things happen! I’ll see you in the gym tomorrow.  Until then, I will be in motion with the ocean!

Rest Day

Skill:

Ring Support/Turnout/Tuc Sit/L-Sit

For Reps:

Tabata Push Press

Tabata Burpees

*For 16 rounds, alternate movements at intervals of :20 on, :10 off

CARSON FORTENBERRY, BORN SUNDAY, JAN 16TH

7 LB 13 0Z AND 20.5 IN

CONGRATS TO JOSH AND HIS FAMILY!

ALL OR NOTHING…

Is that your style?  Are you the type with the personality that has to go all in or not in at all?  Or are you someone who needs to make small, but noticeable changes to achieve success?  You probably know where I am going with this…

Our Mini-Nutrition Challenge: “30 Days of No_____.”

Have you had success with this style of breaking your addiction?  Or have you gone crazy knowing that you can’t have ____and already overloaded on _____, eating more now than you did before you set the goal?

You have to take the time to try both ways.  See which method works for you.  If you know you are addicted to sugar and need to completely remove it from your diet or you will cheat, then by all means do so.  If you know you will go insane and binge for weeks after this “mini-challenge” then maybe you should treat yourself every so often.

The point is, you need to listen to your body and learn what works best. Use the minimum effective dose you can to get the results you want.  Need 3 diet cokes a week to stay sane, but are cutting down from 10 6 diet cokes/week and see results?  Good for you!  Keep chasing your goals and the results you want.  As long as you continue to set goals for yourself and fight to win the small battles, you will come out on top down the road!

Don’t stress over the “30 Days of No______.”  If you are not stressing and flying through…keep at it!  You’ve got just a couple more weeks!

Need a new resource for Paleo menus?  Click HERE to check out one specific delicious breakfast recipe that will change it up enough so you can get back to the solid protein meals with eggs, bacon, sausage, and leftovers.  If you are not ready for almond flour yet and the amount of fat that is usually associated with these recipes, click HERE for an easy go protein filled breakfast choice!

10 Medicine Ball Cleans

10 Burpees

BLUE SKIES, A JUMP ROPE, AND STEVE COOPER…PRICELESS!

WHAT ARE YOU DOING THANKSGIVING MORNING?

Hopefully running with a group from CrossFit Hendersonville in the Turkey Day “Indian Lake Loop” 5K OR 5 Mile Run!

What a better way to start off the day than by thanking God for your ability to move?  Whether it is running, walking, or doing some of both, you have the opportunity to share a part of your Thanksgiving this year with your CrossFit Hendersonville family.  Sign up HERE and send an email to lindsey@crossfithendersonville.com so we know that you will be there!  We are working on having a booth set up so be sure to come by and show your support.  We will have special treats for our CrossFit Hendersonville athletes!  If you are not able to run/walk that day we hope you seek out a fun run wherever your travels take you on the holiday weekend.

Here are the teams for the Holiday Challenge.  GAME ON!!!

Lauren:                          Monica:                      Lindsey:                 Jason:

Steve C                         Jason S.                       Doug W.                Bill M.

Billy S.                          Cameron J.                  Candi S.                Hannah D.

Missy L.                        Gaye B.                         Laura C.                Shawn S.

Jerri V.                          Kristy G.                       Shari C.                   Jess S.

Michelle J.                   Heather H.                  Heather W.            Susie W.

Margaret J.                   Cari G.                         Ellen K.                   Erin T.

Trey P.                           Brandi. P                     Roger S.                 Julie S.

If you signed up and do not see your name on the list, sorry!  Let me know asap and I will get you on a team.  Your COACH will be in contact with you soon.  Your coach will give you details on your 3 “outside of CrossFit class” workouts.  Stay tuned for that info.  We will see everyone for the team competition December 16th at 7:00pm.  Good luck and have fun with your TEAM the next few weeks.

5 Rounds of:

10 Pull-ups

10 Push Press

Rest 3 minutes:

5 Rounds of:

10 Burpees

15 Box Jumps

*Record time for first couplet and time for second couplet.

MOBILITY WOD

THE LADIES AT THE 300 FITNESS GAMES

THE HOLIDAY “STAY LEAN AND MEAN” TEAM CHALLENGE!

REGISTER ON WHITE BOARD IN THE GYM AND GIVE $ TO YOUR COACH

The Basics:

WHAT: 5 weeks of accountability as we head into our “hibernation” and holiday season.  Stay motivated and have fun with the “Stay Lean and Mean” Challenge.  This is a 5 week challenge that concludes with a team workout.

WHY: This is the perfect way to stay motivated and have fun through the Holiday Season. PLUS there is a personal coach per team and they take on the finale workout with you!

WHEN: Nov 15th- Dec 18th

WHO: Team of CrossFit Hendersonville Members plus 1 coach; teams will be announced November 15th; Open to everyone

COST: $10

*Winning team will be judged by performance on final team workout

Included in this challenge:

3 additional team workouts with coach outside of CrossFit Hendersonville regularly scheduled classes

Finale Team Workout

Body assessment pre & post challenge

Nutrition Counseling with Your Coach

Important Dates:

Kickoff: Nov 15th

Finale Team Workout: Saturday am, Dec 18th – ATTENDANCE IS MANDATORY to participate in the challenge

*Workout announced Dec 11th

75 Burpee Pull-ups

*Modifications will be described at gym

MOBILITY WOD

DR. WILLIS GETTING SOME AIR TIME ON HIS CLAPPING PUSH-UPS!

CONGRATS TO EVERYONE WHO COMPETED IN THE 300 FITNESS GAMES YESTERDAY AT THE FMC!

I will get some pictures put up on the site later on this week, but for now, check out FACEBOOK for about 200 pictures that Billy Shelton and Doug Warren graciously took.  Thanks guys!  And yes, CROSSFIT HENDERSONVILLE is finally on Facebook.  Sorry guys, I am behind the times (at age 25) and just now got some help getting it up and running.  If you haven’t “Friended” us yet, please do so and let’s bring more people into our community of athletes.

Yesterday at the games, our athletes demonstrated more MENTAL TOUGHNESS than what is usually required during a typical trip to the gym.  Why?  Because they had to mentally prepare themselves and endure for 3 different workouts as opposed to just 1 workout, like most of us experience on any given day.

There was one event in particular where the athletes had to drag tires down the field multiple times. For some athletes, the tire weighed as much or more than they did!  This required our athletes to push their limits to finish the workout by whatever means necessary.

What is the point of me talking about dragging tires and how our competitors mentally fought through each workout?

It relates to each of you and what happens in our box everyday.  This is what happens day in and day out during your workouts.  You are challenging yourself to complete a task in front of you in whatever way, shape, or form you can.  The beauty of a hard workout is the moment when you finally complete it. After 10-15 minutes of struggling, you finish!  You complete the challenge that was lying in front of you.  And boy are you rewarded for it!  Don’t you love the feeling you get after completing a WOD?  Especially those that just look horrifying written up on the whiteboard.

Your workouts don’t just make you physically stronger, they make you mentally and emotionally stronger.  I’ll just throw in a little side note…this is the best part of our job as coaches!  We don’t really care how much weight you can lift or if you can do double unders.  We care that you believe in yourself and your abilities God has given you!  We want to teach you that you are a confident, strong individual that can go out into our community each day and give, share, and love on others because you have learned to love yourself!

Take a look at THIS post from the “Tabata This” blog and make your own list.  What will you write down?

Remember, this isn’t about being able to do double unders or lift 200lbs on a back squat.  It is about challenging yourself to do the unthinkable.  Being disciplined and getting to the gym to workout or practice a weakness is just one way of expressing your desire to grow as an individual.  It will rub off in all areas of your life.  Not only will you become a better athlete, you will become a better servant, husband/wife, mom/dad, sister/brother, coworker, and friend.  So, jot down your list, get into the gym each day and do your thing, and let what you learn in the gym affect other areas of your life.

Check out this JORDAN clip…

5-5-5 DEADLIFT

4 ROUNDS FOR TIME:

21 Kettlebell Swings

15 Burpees

CASH OUT:

3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Overhead Medicine Ball Sit-up Throws

HAPPY BIRTHDAY SUSIE WILLIS!!!

Now that the 100 day pull up challenge is winding down……

Burpee Club Day 51 from PromAth on Vimeo.