Back Squat 5-3-1+

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

Skill:

Hollow Rocks/Pulls

“Death by Pull-ups”

Do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on until you no longer can complete the number of pull-ups in 1 minute

LAURA COLE AND BOYD JOHNSON ARE THE “HELEN” PR CHALLENGE WINNERS!

Congrats to Laura Cole and Boyd Johnson who improved their “Helen” times by more than 3minutes.  That is 25% improvement on their performance’s folks…impressive!!!  The next PR Challenge will be coming in JUNE!!!

MY GYM IS DIFFERENT…

Do you agree?  Is CrossFit Hendersonville different?  There is no hand holding, no mirrors, no trainers, no isolated movements, no bootcamp philosophy, no contracts, but our gym is about education, performance driven work, functional movements, dedicated coaches, and a community of people who encourage one another, love one another, and hold themselves responsible to push themselves beyond where they thought they could have gone that day after they walk out our door.

Have you been there?  Check this video out and if you don’t get what I am talking about you will be the end of the video…

Rest Day

Skill:

Hollow Rocks

“HELEN”

3 Rounds for Time:

Run 400m

21 Kettlebell Swings

12 Pull-ups

PR CHALLENGE DAY…BRING YOUR GAME FACE!  WINNER GOES HOME WITH THE COOLEST CFH TSHIRT YET!!!

JARED CRAIN: ATHLETE SPOTLIGHT OF THE WEEK

ATHLETES NAME: Jared Crain  AGE:27

Hometown: Gallatin Occupation: (Owner) Crain Lawn Care LLC

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

A friend started showing me some of the crossfit maneuvers in the gym and then I joined CrossFit Hendersonville with my wife.

Don’t remember what it was but I couldn’t walk for 3 days.

What is your Favorite/Least Favorite WOD?

Favorite: Filthy Fifty

Least Favorite: Angie

Tell us about your sports and fitness background:

Played football in middle school and lifted through highschool and college off and on.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?

I always lifted and could build muscle mass, but could never get excited about cardio or being really physically fit. Crossfit allows me to do both.  I’m in the best shape I have ever been in which spills over into my everyday work and other activities.  I can see the biggest difference when I’m doing other outdoor activities such as dirt bike riding, wakeboarding, and hunting.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

It spills over into your everyday life.  You feel better throughout the day when you start with a WOD.

Please share with us any favorite CrossFit /CFH moments:

Anytime you reach or beat a new goal is a favorite moment.

Any advice for people just getting started?

If you can make it past the first month of soreness it gets better.

What are your hobbies, interests and/or talents outside of CrossFit?

Riding dirtbikes, Showing horses, Hunting, Wakeboarding, Snowboarding, and anything outdoors.

Rest Day

Skill:

Mobility Drills

AMRAP in 12 minutes:

6 Squat Cleans

12 Pull-ups

24 Double Unders

DOUG WARREN ABOUT TO USE THOSE HIPS DURING A THRUSTER

WHY I TRAIN…

From CrossFit Oahu

Yesterday someone asked me why I train.  Caught off guard by the magnitude of the question, I opened my mouth to speak, but couldn’t.  It wasn’t that I didn’t have the answer, it was that I had too many.

I train to become better.  Life is too long and too short to settle.  My body is whole; it doesn’t come in pieces.  My body is my physical, mental, and emotional self. There is no separation.   We come intertwined in an intricate meshwork where there is no end and no beginning.  Anytime I improve in any facet of my being it’s only going to better the others.  Unfortunately, vice versus… If one suffers, the rest of me suffers as well.

I train for proof that I am alive.  As I lay on the black mat sucking wind, I value breath, I value life, I value that I have a life where I have the luxury of being able to focus on physical excellence, not just physical survival.  I sweat and bleed by choice, I am lucky.

I train for challenge.  I have no sport, no competition, no impending judgment day.  In fact, I continue to seek avenues just to use my training.  Challenge is the best way to figure out what I’m really made of.  During strife, I lay every strength and weakness before me, my arsenal of weapons.  Yes, even weakness can be a weapon; it’s a signifier for my focus.  By knowing my weaknesses, I know where to improve, before something or someone can use it against me first.  Challenge in the gym I can control, the gym is my training ground to learn how to deal with what may happen outside of its doors.

I train for accomplishment.  At the end of the day, at the end of the week, the month, the year, my life… I want to know that I did work.  We’re only guaranteed this very moment right now, no more, no less.  I want to maximize every single one.  Somehow 60 minutes on the elliptical doesn’t seem like a wise use of my ever fleeting moments, nor an accomplishment.  Because if I’m not proud of me, it doesn’t really matter if anyone else is or not.

I train for fun.  I wish I knew the exact moment in life where movement goes from reward to punishment.  If I could pinpoint this time, I’m pretty convinced the cure would be handstands.  As children we run, jump, throw, and climb, with no purpose other than to move.  Movement = play.   In adulthood we grudgingly succumb to movement for our health and aesthetics.  We have forgotten that this stuff is fun.    If you’re not having fun, make changes to your program, make changes in your attitude.  Don’t think about exercise as a necessary evil; something you have to do.  Think about it as something that you get to do. Find the type of movement that’s going to bring you joy.  I’m also convinced that there’s something out there for everybody, CrossFit or not.

As the moments lingered while I paused to formulate my answer, something became apparent.   All of my reasons were not why I train, but why I train CrossFit.  For this answer, I knew the recipient was not ready.  I reduced my answer to simply “Because I can…” And saved my true response for all of you.

Because what about you?

It’s 2011, what are you gonna do about it?

Why do you train?

]]> http://crossfithendersonville.com/2011/02/monday-2-7-10/feed/ 3 http://crossfithendersonville.com/2011/01/tuesday-1-18-10/ http://crossfithendersonville.com/2011/01/tuesday-1-18-10/#comments Tue, 18 Jan 2011 01:00:15 +0000 Lindsey http://crossfithendersonville.com/?p=5175 Strength:

Rest Day

Skills:

Ring Support/Turnouts

5 Rounds for Time:

1 Stair Sprint

10 Rotational MB Throws (ea side)

10 Dead Hang Pull-ups

GOTTA LOVE THE TABATA WORKOUTS

MORE FAT, LESS SUGAR…

Have you been told a big fat lie?  Read THIS article by Gary Taubes, who also wrote the book, “Good Calories, Bad Calories.”  It explains the truth behind the low-fat craze in the 80′s and why people blamed fat, rather than the true culprit, carbs.  It is not that carbs are bad, it is that we eat them in abundance.  We take the insulin hormone that is stored in our body on a roller coaster ride everyday!

Carbohydrates cause weight gain because eating carbohydrates leads to the release of the fat-storage hormone insulin, which acts to remove nutrients from the bloodstream and store it as fat.  Not only that, but if your insulin levels are consistently elevated, as they are when your diet includes regular infusions of sugars, you will never be able to access all that stored fat for use as energy.  Insulin not only stores calories as fat, it blocks the fat burning pathways as long as it is present. Insulinogenic foods include all sources of refined or dense carbohydrates: sugary and sweet foods and beverages, and starchy breads, pastas, potatoes, etc.

It is simple…Excess carbohydrates lead to unwanted weight gain.  How many carbs are excess for you?  It is different for each individual.  Come talk to your coaches at CFH and we will help you find some control with your carb intake.

AMRAP in 20 minutes:

5 Pull-ups

10 Push-ups

15 Squats

*Check 6.9.10 to compare

CLASSES CANCELLED THIS AFTERNOON DUE TO WEATHER, NO 4PM, 5PM, OR 6PM CLASS.

THANKS TO JOY AND SHERRY FOR HOSTING THE “SANTA BRISKET”

PARTY DURING THE SCAVENGER HUNT LAST WEEKEND

GOAL SETTING…

Do you think it is important to set goals in your life?  Do you actually write the goals down or just think about them? When you put your goals down on paper, you have made a commitment to yourself.  When you say a goal in your head without writing it down, it is easy to talk yourself out of following through with achieving your goal.

Have you ever set a goal and told someone else?   Telling someone else your goal is a great way to hold yourself accountable to succeeding at your goal.  There have been quite a few CFH athletes in the last month that have told a CrossFit buddy their goal, such as “eating no sugar for 30 days.”  And guess what?  They actually completed their goal for the first time ever because they had verbalized that goal with another person who could keep them accountable. Here are some tips for setting goals…

Your Goals Must Be S.M.A.R.T.

So before you sit down and decide just what it is that you want to do, we need to know what makes a good goal. Goals should be:

Specific – Do you know exactly what it is that you’re trying to do and why?

Measurable – Is there a set of criteria you can use for measuring progress?

Attainable – I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.

Realistic – Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.

Timely – A goal should have a timeframe. “I want to do X by Y.”

Click HERE to read entire article from Fitness Spotlight.

THANKS TO OUR HOSTESSES DURING THE CHRISTMAS PARTY!

5 Rounds of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest exactly 3 minutes in between rounds

Click HERE for a video of BARBARA.

ENDURANCE WOD at 5:30am

GUEST DAYS, DEC 9TH AND 10TH THIS WEEK

JASON CLINE DURING “FRAN”

HERO WORKOUT OF THE WEEK…

We have began a new challenge for any of you who want to try something different with your workouts.  On the whiteboard in the gym, you will see a Workout of the Week.  This workout can be attempted by you at any time during the week.  That means you can come in while the gym is open and when it is convenient for you.  You must respect others participating in the regular WOD and you need to be able to set-up and go about the workout on your own.  You can always choose to do the HERO workout of the week rather than the Workout of the Day.

The HERO’s are men who have died serving our country.  These men were avid CrossFitters and trained hard with a lot of passion to be able to serve their country better.  If you attempt the new challenge to complete a HERO workout be ready to work hard and show these HERO’s your appreciation for serving for you!  These workouts are typically longer, more grueling workouts than the regularly scheduled WOD’s.

Write your time up on the board, under than HERO’s name for the week.  If you scale the workout, that is fine.  Who knows?  Your time might be the best of the week.  Winners will be announced the following Monday, so you have Monday-Saturday to complete the Workout of the Week.  Winners will receive the bracelet pictured below with the name of the HERO on the band as well.  This way you can remember that your workouts are always something bigger than yourself!

Here is the WORKOUT OF THE WEEK for 12.6-12.10.

4 Rounds for Time:

30 step Overhead Walking Lunge (45/25lbs)

30 Box Jumps (24/20″)

20 Wall Balls (20/14lbs)

10 Handstand Push-ups (scale with ab mats, rather than bands)

3 Rounds for Time:

Run 400m

21 Kettlebell Swings

12 Pull-ups

MOBILITY WOD

Click HERE to watch a sub 7 minute “Helen”

GUEST DAYS THURSDAY, DEC 9TH AND FRIDAY, DEC 10TH!!!

ERINKYLE DURING THE KETTLEBELL SWING

THE AMERICAN SWING…

There are two basic types of kettlebell swings, the American swing and the Russian swing.  The American Swing goes overhead, while the Russian swings stays at eye level.  What is the difference?  The CrossFit Journal did research on the range of motion, load, velocity, and power output each swing produces.  Check out the short piece from the article Coach Glassman wrote or click HERE to read the entire article.

“On first being introduced to the kettlebell swing our immediate response was, “Why not go overhead?” Generally, we endeavor, somewhat reflexively, to lengthen the line of travel of any movement. Why? There are two reasons. The first is somewhat intuitive. We don’t do half rep pull-ups, we don’t do half rep squats,and we don’t do half rep push-ups. If there is a natural range of motion to any movement we like to complete it. To do otherwise seems unnatural. We would argue that partial reps are neurologically incomplete.

The second reason deals with some fundamentals of physicsand exercise physiology. From physics we know that the higher we lift something, and the more it weighs, the more “work” we are performing. Work is in fact equal to the weight lifted multiplied by the height we lift the object. Work performed divided by the time to completion is equal to the average “power” expressed in the effort.”

Do you see the trajectory of the KB?  There is a greater amount of work completed when swinging the kettlebell overhead compared to swinging it at eye level.  Take a look at the picture and visualize yourself completing your swings during “Helen” today with all that hip power!

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

MOBILITY WOD

Watch a video of “Angie” HERE.

CONGRATS ON STRONG FINISHES BY ALL OUR TURKEY DAY RUNNERS

Click HERE to register for the YMCA RESOLUTION run on January 1st, 2011.  Good luck to our runners, Laura Cole and Brian Koch, who are taking on the St.Jude 1/2 marathon this coming Saturday.  If you see them this week, wish them well!

CROSSFIT HENDERSONVILLE CELEBRATES 1 YEAR!

As I reflected on what I was thankful for over the weekend, I could not help but think of each one of our CFit Hville athletes. Our first year as a CrossFit affiliate has been a blast.  Day after day you guys come in and work so hard.  You have become stronger physically, mentally, emotionally, and spiritually.  Let me just say…it is VERY COOL to watch each of your transformations.

You guys are the reason our box has grown into a wonderful community over the last year.  Some of us were reminiscing in last week of the old days with the lil’ ole’ closet full of our equipment.  You trained right on the gym floor with little concern as to what others walking on the track where thinking as you were falling to the floor and then jumping back up again as quickly as you could. (I’m speaking of a burpee…)

I could tell story after story of fun moments in our first year as CrossFit Hendersonville, but I won’t because the post would be way too long.  So, to sum it all up…THANK YOU for being who you are and making my job so much FUN!!!

HAPPY BIRTHDAY CANDI SHARPE!

Row

Squat

Pull-up

Push-up

Sit-up

Perform :20/:10 intervals for 8 rounds per movement.  You will rest at the same movement until 8 rounds are completed. Want to see some “Tabata This” in action?  Click HERE for the squat portion of today’s WOD.

*This workout does not have a name, but it is on the “The Best of CrossFit Hendersonville” whiteboard so check out the top 3 contenders and let their Total # of reps motivate you to set the bar high for a good score.

THE DIBRITO’S AND THEIR FRIENDS!

OUR SPECIAL GUEST DAYS EVENT IS HAPPENING THIS WEEK!

Word on the street is CrossFit Hendersonville is open to your friends and family. Yes, you heard right!  You can bring your friends and family for FREE Monday-Wednesday this week.  We will have workouts that are “first-time” friendly and scaling options for beginners and advanced.  Don’t worry about bringing in 5 friends.  Everyone is welcome and they are welcome to come all 3 days, as long as they are a member of the FMC.  They can come 1 time with you if they are not a member of the FMC.

The Winds are Changing…

Just the reassurance that the more things change, the more things change. Ha! Good things are happening, great forces are at work — in my life, your life, and everyone’s life, if they merely open their eyes and embrace opportunity when it’s right there in front of them. Go and greet life with vigor!

Imagine what you could accomplish if this outlook was in your brain every morning: “I’m ready! Challenge me, judge me, fight me, love me. But whatever you do, don’t underestimate me! This world hasn’t even SEEN the best of me yet!”

The back squat, the front squat, the pull-up, the muscle-up, anger, hostility, or even indifference do not stand a chance against a properly motivated human spirit bent on achievement and service to others. Go forth and do good things. For CrossFit. For yourself. For everyone in your life.

I’ll see you at the gym.

From CrossFit Watertown

]]> http://crossfithendersonville.com/2010/11/tuesday-11-30-10/feed/ 0 http://crossfithendersonville.com/2010/11/monday-11-29-10/ http://crossfithendersonville.com/2010/11/monday-11-29-10/#comments Mon, 22 Nov 2010 01:00:13 +0000 Lindsey http://crossfithendersonville.com/?p=4697 3 ROUNDS FOR TIME:

30 Kettlebell Swings

25 Wall Balls

20 Pull-ups

MOBILITY WOD

BILL MILLIGAN WORKING ON HIS SQUAT DURING WARM-UPS

CONGRATS TO “EAT YOUR BEST” CHALLENGE PARTICIPANTS!

Not only did you guys lose pounds, inches, and body fat, but you improved your heath and fitness.  We know this because we tracked it with your Pre-Challenge test workout.  We re-tested that particular Nutrition Challenge Workout with our participants before the grand finale and as an average, we had 20% improvement in performance!

Could you imagine what will happen if you keep making those gains in performance?  You will be able to reach levels of fitness you thought were impossible.  Plus, you will have a good time doing it with our amazing family of CrossFitters that making working out FUN!

Will you keep making 20% gains in your performance?  No, as you get fitter it gets harder to make drastic improvements.  However, you WILL still improve.  Just ask the coaches who have been doing CrossFit for awhile.  They are still setting PR’s and making improvements every year.

While we are on the topic of improvements, you know the GOAL BOARD that we have in the gym?  We have 1 month left to circle those GOALS.  Check out how many are circled!  You guys have met many of your goals you set for yourself this year.

Do you need help with forming a game plan for reaching them?  Talk to your coach.  They will gladly help you out and find great joy in the process!  Look below at the picture of the GOAL BOARD in case you have forgotten one you put up there.  Or, if you never wrote your name down and don’t know what to focus on…see what others are working on and you can steal their ideas.  Also, be thinking of GOALS for 2011.  It is right around the corner!