Shoulder Press 5-5-5

(40%, 50%, 60% of 90% 1RM)

Skill:

Mobility

3 Rounds for Time:

10 Deadlifts (225/185)

50 Double Unders

SATURDAY MORNING FUN!

DID YOU MISS THIS ONE?

Chicken Meatballs…

This recipe was featured on the Meal of the Day this past Saturday.  I had to repost this one because it is a great protein snack.  Many of us struggle to find quick and easy sources of protein.  If you do get the quick and easy, most of the time it is boring.  Egg whites, tuna, deli meat, beef jerky can get a little lame at times.  However, these delicious meatballs that can be made in bulk ahead of time would make for a great snack midday!  Click HERE for the recipe.

Rest Day

Skill:

Ring Support/Turnout/Tuc Sit/L-Sit

3 Rounds for Time:

Run 400m

Row 500m

50 Double Unders

WHAT IS STEVE HIDING BETWEEN THOSE BUMPERS JASON?

PULL-UP CLINIC TOMORROW…

Next Saturday we will be hosting a SPECIAL PULL-UP CLINIC for any athlete that needs a little bit more work!

We will be reviewing the kipping pull-up progressions, as well as discussing ways to increase your upper body strength and pull-up capacity.

There are 2 options on times, either 7:30am or 9:00am.  If you are doing the workout at 8am I suggest coming at 7:30 so you still have some juice in your arms to get some good pull-up practice in.

You can still sign up on whiteboard today!

Shoulder Press 3-3-3+

(70%, 80%, 90% of 90%1RM)

Wave 1

Skill:

GHD Back Extension

3 Rounds for Max Reps:

2 minute Double Unders

1 minute Air Squat

*Rest 2 minutes between rounds

1 WEEK DOWN OF THE 50 DAY PUSH-UP CHALLENGE

SUGAR…THE BITTER TRUTH

Watch the video with Dr. Robert H. Lustig below when you have some time this week.  He explains that the problem with sugars is not only hyperinsulinemia (chronically elevated levels of insulin), but that the fructose component found in sugars is a metabolic poison.  Why does such a large # of the population have disease, such as heart disease, type II diabetes, or obesity?  Watch the video and see what conclusions you come to.

Rest Day

Skill:

Hollow Holds/Hollow Rocks/Superman

For Time:

30 Pull-ups/60 Double Unders

20 Pull-ups/40 Double Unders

10 Pull-ups/20 Double Unders

Can you get all sets unbroken?

LAUREL AND CARL DEADLIFTING OFF BUMPERS

2011 GOALS…

It is that time of year!  Time to take a look at what your weaknesses are and set goals for yourself.  Goals need to be S.M.A.R.T. Check out our post in December HERE for a goal setting refresher!

Don’t think you have time to tackle all of them this year?  That is ok.  We want your top 3!  This week in the gym, we are going to erase all the 2010 goals, whether met or not and start a 2011 goal board.  You might have some of the same goals this year as last year.  That is perfectly fine.  However, you might want a better plan at achieving them, so that is where we come in!  Ask your coaches how to improve your overhead squat, set a new PR on double unders, or get your first pull-up.  We love to see you reach your goals!  And we can help you get there.  Sometimes you just need a different outlook or plan.

Take a look through your notebook.  Notice all the different movements we do in the gym, take those movements, and think about whether they need work or not.  It will be a good idea to write out your goals (especially if there are more than 3) in the back of your notebook.  This will help your training will remain focused throughout the entire year.

Get to thinking on those goals CFH!  Remember, we want your top 3 written on the goal board.  Your coaches will be able to refer to this goal board and give you their expertise on how to achieve your 2011 goals.  Here is a picture of the 2010 Goal Board.  If you didn’t circle your goal, will it be on your list for 2011?

For Time:

50 Double Unders/50 Sit-ups

40 Double Unders/40 Sit-ups

30 Double Unders/30 Sit-ups

20 Double Unders/20 Sit-ups

10 Double Unders/10 Sit-ups

*Sub 4:1 Single Unders for Double’s

Click HERE to see a speedy fast ANNIE.

GUEST DAYS TODAY AND TOMORROW…ALL CLASSES OPEN!

ELLEN KEISER NOT TOO WORRIED ABOUT HER BATTLE SCARS FROM HER TEAM’S LAST WORKOUT

HOLIDAY STAY LEAN AND MEAN COMPETITION…

We are 1 week away from our Team Competition next Thursday.  There are still a handful of hard workouts to come, some holiday eating to clean up, but most of all a good time to be had by all next week!  Coaches, get your teams ready. You’ve got one more week to prepare!

Try out this recipe for the Holiday Sweet Tooth when you just need a substitution!  Maybe the Coach of the Winning Team will have this Ready to Consume after the BIG WIN!

Ingredients

16oz almond butter

2 eggs

1 cup honey

1 tbsp pure vanilla

1/2 cup cocoa powder

1/2 tsp sea salt

1 tsp baking soda

Blend almond butter until smooth (microwave a little bit).

Add eggs, honey and vanilla. Blend cocoa, salt, and baking soda.

Grease a 9×13 pan

Bake @325 for 30-40 minutes.

Enjoy!

20 Double Unders

15 Front Squats

10 GHD Sit-ups

HAPPY BIRTHDAY TREY PETTIS

MEAL OF THE DAY…

Do you struggle to find new recipes?  Not anymore!  If you will scroll down a little bit and look to the right hand side of this page, you will see a picture of the meal of the day.  The Foodee blog offers a meal everyday of the week.  If you need to stock up on some recipes be sure to refer back here as much as you need.  Or maybe you just need a new recipe every month or so?The Meal of the Day does a great job at keeping it clean, wholesome foods with a lot of variety.  Check it out.

“EAT YOUR BEST” CHALLENGE WINNERS DETERMINED TOMORROW!

Reminder, CHALLENGE PARTY at McDuffie’s House Friday night at 6:30pm.  Contact Lindsey for directions.  We will be serving chili and you are welcome to bring anything that you would like to eat alongside chili!

Looking forward to giving out some CASH MONEY and MASSAGES tomorrow evening!!!

15 Sumo Deadlift High Pulls

21 Double Unders

MOBILITY WOD

GREG CANNELLA TEACHING US WHAT FULL RANGE OF MOTION ON THE PUSH-UP LOOKS LIKE

NOT THERE YET?  PRACTICE PUSH-UPS WITH THE BANDS DURING WARM-UPS, SKILL WORK, AND WORKOUTS TO IMPROVE YOUR STRENGTH!

“BARBELLS FOR BOOBS”

When: Saturday, October 30th

Where: CrossFit Murfreesboro (click link to find directions)

Time: 12:00pm

Who: Anyone who wants to have a good time with fellow CrossFitters, complete the workout “Grace”, and support Mammograms in Action

What else:  BBQ to follow, $35 to register, register under CrossFit Murfreesboro as affiliate host, *must register by today to receive your t-shirt!

Click HERE to register and see the details of “BARBELLS FOR BOOBS” that CrossFit Murfreesboro is hosting.  REGISTER BY TODAY TO RECEIVE YOUR T-SHIRT!!!

25 Box Jumps

25 Push Press

25 Double Unders

25 Push-ups

25 Sit-ups

GOT MILK???

Check out this video and post to comments your thoughts about milk.

You know they sell coconut milk and almond milk at the grocery store, right?

15 Front Squats

30 Double Unders

MOBILITY WOD

THE “HAMMER” PUT IN SOME DOUBLE UNDER PRACTICE THIS SUMMER AT THE BOX!

Dave did 32 Double Unders in 16 seconds.  That is smokin’ fast!  Do that math and that is 2 double unders for every second. Can you see now why your coaches keep pushing you to practice double unders rather than sticking to single unders?  They are such a quick, explosive movement that stimulates a high intensity workout within seconds!

Remember what happens when you workout at a high intensity?  Human growth hormone is released.

What happens when HGH is released?  Your body burns fat and builds lean muscle.

Don’t get frustrated next time you are practicing double unders.  It takes time to learn this highly coordinated movement, but in the long run it will definitely payoff in your workouts and you will become a better athlete adding one more tool to your box of skills.

A wonderful meal from CANTINA LAREDO!  Delicious fajitas…lots of protein, veggies, and guacamole

EATING OUT…HOW HARD IS IT?

There are certain situations where eating out can be hard, but most of the time it is all about YOUR choices.  Sure, there might be peer pressure or some voice in your head saying you NEED that piece of cheesecake, but most of the time it is YOUR decision to eat well.  When you choose to eat well, you feel better, think clearer, perform better, and look better temporary and long term!  If you know this is the end result, why is it so hard???

We have just the expert to help explain!  Cindy Landham, WellCoach and Founder of WhyWeight4Freedom, is hosting a special workshop just for CrossFit H’ville athletes. Yes, you are just that special!  On Saturday, October 30th, she will be in our box from 10:00-11:00 to help us understand how to overcome being controlled by our food.  She will be discussing topics, like the ones listed below, to help us understand how to become intuitive eaters.  This intuitive eating will bring a sense of peace to your daily battles with food.  The workshop will be FREE to those of you who are participating in the EAT YOUR BEST FALL 2010 CHALLENGE.  All other CrossFit Hendersonville Athletes will be charged $10 for the 1 hr. workshop.  Read some of the workshop topics below:

- How can you make peace between the desired Paleo/Zone way of eating and the typical western fare that is constantly available

· What deprivation and hyper-control does to the human psyche…and how to avoid it

· Understanding that even the best fuel can be overeaten

· How to apply intuitive eating and a relaxed attitude to this uber-healthy regime

· Understanding the difference between an orthorexic and a genuine best-health eater

- Making peace with food

- Avoiding the binge-effect that can come from “forbidden foods”

- Making a law where God has not made a law is dangerous [wisdom vs. legalism]

- Learning to fine tune what works for you

- Establishing a wellness vision and your motivators in order to strengthen the journey

- Connecting with your glorious body’s hunger and satisfaction signals…it knows you better than you know yourself

- Keeping all this in perspective

Post to comments if you will be attending.

Run 200m OR Row 250m OR 50 Double Unders

20 Kettlebell Swings

20 Pull-ups

*Athlete Choice on first movement, can be mixed between the rounds!

Now that is Chest to Floor Push-ups ladies and gentleman!

BRING A FRIEND DAY!!!

Today we are inviting anyone interested in seeing what CrossFit Hendersonville is all about to a FREE class.  You don’t want to miss your chance to see what all your friends are talking about.  Check out the schedule, located in the right hand side bar, and pick a class that works for you.  Even if it is not the same class as your friend who is a member of CFit HVille, don’t worry, you can come in at your convenience.  We have morning and afternoon sessions, so don’t say you will come later.  Do it TODAY for FREE!

Okay all you CrossFit Hendersonville Athletes, I know you have told someone about CrossFit in the last month.  How do I know that?  It is hard not to when it is your lifestyle, right?  (And it’s just plain FUN!) When you start talking to a friend about CrossFit, you get so excited because there is so much to tell them that you really don’t tell them anything at all!  You’ve been there, admit it.  You’ve started blurting out names like “Angie” and “Helen” and terms like burpees and ring dips and in just a couple minutes you have completely lost them.  It happens.  CrossFit is just one of those things that is hard to grasp until you’ve been through it a time or two.  So, this is your chance to make up for how stupid you looked when you were trying to explain what it was.  Convince a buddy to come just once and who knows they may actually “get it” after that and not look at you like you are crazy!