Deadlift 5-5-5

“1/2 FILTHY FIFTY”

25 Box Jumps

25 Jumping Pull-ups

25 KB Swings

25 Walking Lunges

25 Knees to Elbows

25 Push Press

25 Back Extensions

25 Wall Ball

25 Double Unders

25 Burpees

HERE IS A TASTE OF WHAT TO COME…

CrossFit Lions "Filthy Fifty" from CrossFit Lions on Vimeo.

CURIOUS ABOUT ALL WE WILL BE LEARNING DURING THE WHOLE9 WORKSHOP?!

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WEEK 2

3-3-3+ DEADLIFT

FOR TIME:

400m Run

20 Squats

20 Box Jumps

20 Kettlebell Swings

20 Sit-ups

20 Power Cleans

20 Burpees

CASH OUT:

3-6 sets of :10-:20 Hollow Holds, rest :10-:20 between sets

REMINDER:

Many of you responded in the survey that you desire to see more links to recipes and nutrition ideas.  Just in case you have never used our RESOURCE page, this is a hot spot for nutrition blogs and recipe pages.  Click HERE to be connected and find nutrition blogs which post recipes daily!  We are in the process of creating our own CrossFit Hendersonville Nutrition Blog, but it will be a few more months until ours is set-up.  Therefore, use these!  There are many awesome Paleo-Zoning CrossFitters that post what they eat on a daily basis.  My favorite links are HERE, HERE, HERE, and HERE.  Bookmark these pages so you don’t forget about them!

How are we doing “EAT YOUR BEST” Challenge competitors?  Still rocking out some high quality Paleo food in Zone proportions?  I sure do hope so!  You should be able to notice during your day to day life and especially during your WOD’s if you have been slacking or not.

DESIRED POSITION OF THE PUSH PRESS/JERK

Take a second to look back at Monday’s post if you missed the picture of the muted hip.  Both pictures demonstrate a correct position for the hips.   In the picture below her base, hip, and the bar (tagged with orange dots) are inline and perpendicular assuring a powerful, vertical, launch. This is an ideal position for the drive of the jerk or push-press.  Can you draw that same perpendicular line for Laura’s push press?

Take some time to develop this skill in warm-ups/cool downs.  Allow your hips to open/close and generate much more power.  Grab a coach and let them watch you dip/drive to make sure you are training this skill correctly.

“The greatest wealth is health.”  ~ Virgil

15 Deadlifts/15 Toes to Bar/50 Double Unders

15 Overhead Squats/15 Sumo Deadlift High Pulls/50 Lunges

15 Walk Outs/15 Double Wall Balls/500m Row

*Complete each triplet twice before moving to the next.

COME ON OUT TOMORROW MORNING TO SUPPORT CHILDREN’S MIRACLE NETWORK AT 8AM.  WE ARE WORKING OUT HARD TO BRING AWARENESS FOR KID’S HEALTH, FITNESS, AND ACTIVITY.  JOIN US AND BRING A BUDDY!

*It’s been awhile since we have done a chipper so I’m throwing this at ya for that hump-day WOD…

25 Sumo Deadlift High Pull/ 40 Box Jumps

25 Push Press/40 Squats

25 Knees to Elbows/ 40 Kettlebell Swings

25 Burpees/40 Walking Lunges

“EAT YOUR BEST” CHALLENGE IS UP AND RUNNING!

48 athletes are challenging themselves to eat their best for 8 weeks.  I can’t tell you how excited I am about each and everyone of you making efforts to change the way you eat for the better.  To start you off right, I am posting this killer STUFFED PEPPERS recipe.  Click HERE to give it a shot.

While we are on the nutrition topic, I need your feedback.  I have been communicating with West Wind Farms and they are ready to make our facility a drop off location for Hendersonville, preferably on Wednesdays.  Click HERE to see what products they offer and their prices.  This is high quality food people, right at our doorstep!!!  Post to comments or talk to me in the gym about your interest level in buying these bi-weekly.  They would come on the 2nd and 4th Wednesdays of every month.  You would put your order in days before and pick it up on Wednesday.  There might be an opportunity to have a freezer on site if you could not manage to pick it up on that specific day.  If they don’t get enough sales then we lose out on having them deliver to our front doorstep.  The next closest spot is East Nashville.  Let me know what you guys think!