STRENGTH:
Deadlift 5-5-5+
3 ROUNDS FOR TIME:
Run 400 meters
30 Overhead squats
21 Pull-ups
Posts Tagged ‘pull-up’
Thursday, 8.5.10
Wednesday, August 4th, 2010Monday, 7.12.10
Sunday, July 11th, 2010STRENGTH:
3-3-3+ BACK SQUAT
5 ROUNDS OF:
15 Deadlifts (BW)
Max Pull-ups
Max Dips
CASH OUT:
:10-:20 Hollow Holds alternated with 3 sets of 5-10 Parallette Shoot Thru’s
THE 6:00 AM GUYS FIGHTING THROUGH “CINDY”
Do you look forward to BENCHMARK WOD’s? Do you get excited about the opportunity to set a Personal Best and see how you have progressed over the months? More often than not, you will surprise yourself with your successes in the gym. What Benchmark WOD do you want to see come up soon? Post thoughts to comments.
Wednesday, 7.7.10
Tuesday, July 6th, 2010STRENGTH:
OFF DAY, MAKE UP A MISSED LIFT (5-5-5+)
5 ROUNDS FOR TIME:
30 Wall Balls
15 Pull-ups
CASH OUT:
3 Rounds of :10 Tuc Sit/L-Sit on Parallettes alternated with 5-10 reps of Knees to Elbows
Due to skills testing, many of you have been working on your kipping pull ups and many have had questions on technique. Here is a quick video from Surf Body Fitness explaining why we do the kip and giving you some great tips on how to finally get the movement down! If you are interested in more information check out the tutorials on the crossfit.com main page and click on exercises and demos. They have 4 videos breaking down the Kipping movement!
Wednesday, 6.30.10
Tuesday, June 29th, 2010STRENGTH:
WEEK 4
OFF DAY, MAKE UP A MISSED LIFT (5-5-5)
FOR TIME:
*Retest from 1/6/10
50 Squats, 30 KB/DB Swings, 20 Pull-ups
40 Squats, 25 KB/DB Swings, 15 Pull-ups
30 Squats, 20 KB/DB Swings, 10 Pull-ups
20 Squats, 15 KB/DB Swings, 5 Pull-ups
CASH OUT:
Accumulate :30-2:00 of Tuc Sit/L-Sit on Parallettes
THE SATURDAY CLASS GETTING AFTER “THE SEVEN”
WORDS FROM JOHN WOODEN…
“Be true to yourself.
Make each day your masterpiece.
Help others.
Drink deeply from good books.
Make friendship a fine art.
Build a shelter against a rainy day.
Pray for guidance and give thanks for your blessings every day.”
— John Wooden
Click HERE for other great quotes to give you a lil’ guidance throughout your day.
Tuesday, 6.29.10
Monday, June 28th, 2010STRENGTH:
WEEK 4
5-5-5 PRESS
3 ROUNDS FOR TIME:
400m Run
21 Sumo Deadlift High Pulls
15 Pull-ups
CASH OUT:
Accumulate :30-2:00 of Tuc Sit/L-Sit on Parallettes
***WE HAD TECHNICAL DIFFICULTIES WITH THIS POST ON SATURDAY, SO IT IS COMING BACK . POST TO COMMENTS YOUR GUESS!
CAN YOU GUESS WHO THE MYSTERY CROSSFIT HENDERSONVILLE ATHLETE IS IN THE PICTURE???
This CrossFit Hendersonville athlete busted out sets of 10 unbroken pull-ups for their first attempt at unassisted pull-ups during a WOD. Not only did they string together 10 in a row for 1 set, but for 4 sets! HINT: This CrossFitter has been in the gym everyday doing their pull-ups for the PULL-UP CHALLENGE! Being consistent and disciplined with your pull-ups pays off. Don’t get discouraged because the numbers are getting larger. Stay motivated and maybe at the end of the challenge you will be stringing together pull-ups during WOD’s, too!
From Kelly Starrett at San Fransisco CrossFit, click HERE to read…
BE NICE, YOUR WRISTS WORK HARD!
THE TRUTH ABOUT YOUR FOOD
Unless you are eating 100% Paleo, Click HERE to read what exactly you are putting in your mouth. Maybe you are eating “Paleo”, but cheat once a week. What food do you cheat with? Maybe it is one of these items in the article. If it is, you might be motivated not to cheat next time!
Monday, 6.28.10
Sunday, June 27th, 2010STRENGTH:
WEEK 4
5-5-5 BACK SQUAT
FOR TIME:
Run 100m/50 Squats
Run 100m/50 Push-ups
Run 100m/50 Sit-ups
Run 100m/50 Pull-ups
CASH OUT:
Accumulate :30-2:00 minutes of Tuc Sit/L-Sit on Parallettes
*IF YOU MISSED YESTERDAY’S POST, SCROLL DOWN AND LOOK AT WHAT TO EXPECT WHEN YOU HEAD TO THE GYM TOMORROW OR TUESDAY!
HAVE YOU EVER LOOKED THIS ADORABLE DURING A ROWING WOD?
…DOUBT IT!
HAVE YOU FINISHED YOUR 500M OR 2000M ROW YET?
THESE ARE THE LAST FEW DAYS FOR SKILLS TESTING…LET’S SEE SOME BIG TIME ACCOMPLISHMENTS IN THE NEXT FEW DAYS!
NEW CLASS!!!
You asked for it, you got it! There will be a new class added to the schedule beginning on July 7th. The gym is closed Monday, July 5th for the celebration of INDEPENDENCE DAY so that is why we are starting the new schedule on Wednesday.
MONDAY/WEDNESDAY AT 5:00 PM
This class will be open to all levels of fitness. Enjoy the new time!
A LESSON ON HOW TO CLEAN UP AFTER YOURSELF…
THE BAD AND THE GOOD…
PLEASE TAKE A FEW SECONDS TO PUT THE PARALATTES UP PROPERLY. THEY ARE VERY AWKWARD AND HARD TO STORE, BUT CAN BE DONE EASILY WITH A LITTLE PATIENCE. WE HAVE ALREADY HAD 1 BREAK DUE TO MESSINESS, SO PLEASE TAKE CARE OF THE EQUIPMENT! TAKE A LOOK AT THE PICTURE AND NOTICE THAT THE SHORTER FLAT PART FACES TOWARDS THE WALL WITH THE SUPPORT HOOKS. THANK YOU FOR YOUR IMPROVEMENT IN CLEANING UP!
SUGAR, SUGAR, SUGAR
Click HERE to read all the possible names for SUGAR from WHOLE9
Saturday, 5.29.10
Friday, May 28th, 2010FREE SATURDAY WORKOUT AT 8:00 AM !!!
Come on in to see just how your team will tackle this workout!
FOR TIME:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings
60 Sit-ups
70 Burpees
HAPPY BIRTHDAY JEREMY WILLIS!
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.
Friday, 5.28.10
Thursday, May 27th, 20103 Rounds For Time:
Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (20 if Jumping)
What do you think after reading yesterday’s post?
GOOD SQUATS OR BAD SQUATS?
Making a STRAWBERRY PIE this holiday weekend? Why not try a grain-free crust? Click HERE to see just how it is done using almonds, one of our favorite good fats!
Wednesday, 3.24.10
Tuesday, March 23rd, 2010Strength:
Deadlift 5 x 3
“GREG” AKA…”TABATA THIS”
Tabata Intervals (20 seconds on/10 seconds off) of…
Squat
Pull-up
Push-up
Sit-up
Row!!!
For 8 intervals or 4 minutes you will complete as many reps as possible in 20 seconds. Rest periods will be 10 seconds between intervals, but 1 minute rest will be given in between changing movements. Score is lowest amount of reps per movement totaled together for one BIG #!
If you get anywhere around 10-15 on squats, row, and sit-ups, plus 4-8 on push-ups and pull-ups, you are doing well! Remember, for most of you, your reps by the end of Round 8 should be lower than what they were during Round 1. I am saying this because all too often I see people hold back on the first couple minutes to try to maintain “their number.” Yes, this should be your goal…to try to maintain your #, but don’t back off you’re intensity in the beginning to accomplish this.
HAPPY BIRTHDAY GREG CANNELLA!
HAPPY BIRTHDAY GREG YANDELL!
We called the workout today, “GREG”, because both of these guys had birthdays recently. Give these guys a shout out when you see them this week. Their birthdays were actually a few days ago, but a Happy Birthday wish is always appreciated! Greg Cannella suggested we do “Tabata This” for his birthday WOD, so you can thank him for this one! He has the record in the gym for this workout, so he threw himself out there to be taken down. Or can he PR tomorrow and break his own record? We shall see in the morning 
Tuesday, 3.16.10
Monday, March 15th, 2010AMRAP in 15 minutes:
7 Hang Squat Cleans
10 Pull-ups
PALEO CHALLENGE WINNERS!!!
Gretchen Cassetty
Trey Pettis
CONGRATS TO ALL THE PARTICIPANTS THAT FINISHED OUT THE PALEO CHALLENGE. We had 21 participants that were in contention for the prize. The top 5 females were Gretchen Cassetty, Sherry Williams, Julie Strickland, Shawn Smith, Karen Cannella, and Annie Koch. The top 5 males were Trey Pettis, Craig Price, Jason Strickland, Greg Cannella, and Billy Shelton. You guys did an amazing job of challenging yourselves to eat clean and make huge lifestyle changes. This is only the beginning for all of you. Keep at it. Make mini challenges for yourself like no sugar week, no sugar weekend, protein power week, good fat focus week, or no “Diet Coke” week. Whatever you need to do to clean up your diet, you know best! Thanks for turning in your food logs, showing your dedication, and ultimately becoming healthier people. You guys will affect so many lives in the months to come I just know it! I will announce the next challenge soon!!! Since the pregnancy is going great so far, I think I’ve got another one in me before she comes
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