Rest Day

Skill:

Hollow Rocks

“Fight Gone Bad”

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row

Perform each movement for 1 minute, after round 1, rest 1 minute.  Athletes will complete 3 rounds.  Score is total # of reps/calories on rower.

RANIE JONES, WINNER OF LAST NUTRITION CHALLENGE STILL WORKIN’ OUT HARD AND MAINTAINING HER FIT LIFESTYLE

RANIE SHARES HER STORY OF SUCCESS…

Whenever I’m asked about Crossfit, my answer is always the same, “It has changed my life”.  I have always thought of myself as physically fit, as I have been dancing since the age of 5.  Dancing was always enough, so I thought to keep me fit, but I also did some weight lifting and cardio in addition when I went to college and while I danced professionally.  My motto, in recent years became:  “I workout so I can eat whatever I want”, UNTIL I JOINED CROSSFIT.  As I got older I found that I wasn’t getting the results that I wanted, so I decided to join Crossfit in August of last year.  I joined to get more out of my workouts, and I wasn’t really interested in the nutrition portion of it.  I thought I knew enough to do ok in that area, and I did get results, I became stronger.   Then the nutrition challenge over the holidays came, and I thought “no way, that’s when I eat ALL the things I love”.  But, I was ready to try one after the first of the year, so I knew when January rolled around I would do it.  I was highly motivated because we had a cruise scheduled for March, and I wanted to wear a two-piece bathing suit, and not just wear one, but feel good in one.    So, I met with Lauren and learned about all the foods I love and how bad they are for me.  I love bread, pasta and all things carbohydrate.  I remember literally grieving that night over all that I had learned.  But, I did what I could do.  I ate the foods on the list that I could eat, and I learned to love a lot of new foods I had never tried before.  I was very focused and I’m very competitive too, so I really wanted to win the nutrition challenge, so I stuck to it.  It didn’t take long and I noticed I felt so much better in my workouts.  I felt stronger and I had so much more stamina.  After getting through the first few weeks, it became so much easier.  I had to find what worked for me and my schedule, and Lauren and Lindsey helped me so much.  I texted them quite often, and they were always there for me with answers and encouragement.  I couldn’t believe that I ended up winning the nutrition challenge, but even if I hadn’t, I accomplished my goal and I felt great in my two-piece last week on my cruise, and it is now a way of life for me.  And, it just keeps getting better today, March 28, 2011, I did my first unassisted pull-up, that has been my goal since day 1 of Crossfit.  So, to accomplish that is so gratifying.  I’m am so grateful to have Crossfit, and I can’t say enough about the people, we truly are a family who care about each other.  God bless you all!

Deadlift 3-3-3+

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

Skill:

Hollow Rocks

AMRAP in 20 minutes:

10 Pull-ups or 10 Push-ups (athlete pick)

10 Push Press (95/65)

15 Box Jumps (24″/20″)

DEENA  MOVIN’ SO FAST ON THE ROWER SHE IS A BLUR!

GUEST WEEK NEXT WEEK: ANYONE CAN COME FOR FREE ALL WEEK!

SMOOTHIE RECIPES…

Below are 3 smoothie recipes that you can add to your list of whole food goodness!  These smoothies are packed with nutrients because of all the fruits and vegetables, but are a little low on the protein.  Make sure to add a source of protein such as eggs, turkey bacon, chicken sausage, or salmon on the side to complete this meal.  These smoothies are great for easy ways to hide more veggies so make sure and pack them with the vitamin rich greens Dr. Axe suggests.

A couple of the smoothies use coconut milk, which we know is a great source of fat, specifically medium chain fatty acids.  MCFA’s are very different from LCFA’s (long chain.) They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA’s help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA’s in coconut milk that makes it so special and so beneficial.

HERE is the Greens Smoothie

HERE is the Kale Smoothie

HERE is the Berry Smoothie

HERE is the Chocolate Banana Nut Smoothie…in moderation with this one folks!

Dr. Axe has over 40 videos of simple and easy recipes with only the best whole foods. Bookmark his site so you can come back to it for dressing, hummus, guacamole recipes, as well as chicken bryan, pumpkin blueberry pancakes, and chicken salad which are my favorites!

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!

Rest Day

Skills:

Hollow hold/rocks/supermans

4 Rounds for reps:

:60 Row/ :20 Rest

:60 Push Press/ :20 Rest

:60 Burpees/ :20 Rest

Rest 2 minutes between each round

BRIAN KOCH FINDING THE BOTTOM OF THE SQUAT

CONGRATS TO THE RESOLUTION RUNNERS!

Via Doug Warren…

CrossFit Hendersonville did well in the races this weekend. Byron Lawson won his age group, Bethany Crain won her age group, Cyndi Milligan and Sam Milligan both did well in the 5K. I won the overall male (over 40) in the 5K. Laura Cole won her age group in the 10K, Shawn Smith would have been the 2nd fastest overall female (over 40)in the 10K but they listed her as a male. Bill Milligan also did well in the 10K but I think they named him Finegan in the results. Good job everyone! Sorry if I left anyone out.

Thanks for the updates Doug!

Any other 5K’s coming up soon that you are participating in? Make sure to let everyone in the box know so we can get other involved.  I know many of you have set out to run a 1/2 marathon this spring.  Getting a couple 5K’s and 10K’s under your belt is always helpful.

Not really interested in running races, but want to compete in CrossFit?

Check out this “Crossfittin for Cures” event in Bowling Green, KY on January 29th.  Read the flyer below for more on the “Bella” CrossFit Old School St Jude Fundraiser.  Visit their site for more info and if you need a registration form just ask your coach. We’ve got ‘em!  I would love to see a group get together and go visit our CrossFit neighbors.  Let your coach know if you would be interested in competing individually or as a team.

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

5 Rounds of:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Complete the series of movements seven times per round, and complete a total of five rounds.  Once you begin a round, the weight cannot rest on the floor until the round is completed.  Rest 3-5 minutes between rounds.  The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.

MOBILITY WOD

COACH JASON SHARPE AND THE BOX

BIG EVENTS HAPPENING THIS WEEKEND!

RUNNIN’ FROM CHATTANOOGA TO NASHVILLE…

If you haven’t heard yet we’ve got 4 CrossFit Hendersonville athletes who are running from Chattanooga to Nashville over the weekend!!!  Chad Jacobs, Brian Koch, Marty Cook, and Doug Warren will be hitting the roads/trails/whatever path they have in front of them on Friday morning and continuing until Saturday afternoon.  The race is called Ragnar Relays.  12 people on a team share legs running from one city to the next.  They will be running through the night and will finish up about 24 hours later.  Pray for energy, motivation, and discipline as most of them will be running in the wee hours of the morning.  There are many teams from across the country who sign up for these races so there is great opportunity to meet new people and share the love of Jesus.  We’ve got a great group of guys heading out so if you see them in the gym this week, give them a GOOD LUCK!

ANSLEY’S 5K RUN

For those of you who aren’t quite ready yet to run 188 miles across the state, there is a 5K run in Mt. Juliet this weekend. Here are the details:

Brief Description:

Please join us for Ansley’s Run. The race is held on the beautiful trails in the Providence neighborhood. There will be a 5k and 1/2 mile family fun run-strollers and bikes are welcome for the little ones. There will be face painting + Anthony the balloon kid! If there is no parking at the swim club, park by Pet’s Mart off of Providence Parkway. All the money from the race will go to the McLaurin family.

Additional Information:

Ansley is the daughter of Scott McLaurin & Amy Feltner McLaurin. Amy grew up in Mt. Juliet. December 2010 will mark one year when their precious daughter went into the children’s ER and came out with a shocking diagnosis: CANCER. Ansley is diagnosed with Pleuropulmonary Blastoma, which is very rare childhood cancer. You can find out more about Ansley and PPB at: http://www.caringbridge.org/visit/ansleymclaurin

Click HERE to register and support this family.

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?

10 Push Press

15 Pull-ups

DAVID RUTHERFORD looking strong!

Please continue to pray for my dad and your fellow CrossFit athlete, David Rutherford, as he is going through lots of pain due to being in a car accident on Friday afternoon.  He is still in the hospital, but is quite uncomfortable and extremely fatigued.  Pray for strength, energy, and for the pain to decrease so that he can eat, rest well, and go home today.  Thank you very much for your prayers over the weekend.

Wall Ball, 20/14 lb

Sumo Deadlift High Pull, 75/55lb

Box Jump, 20″

Push Press, 75/55lb

Row

3 Rounds, 1 minute at each movement, rest 1 minute after ROUND

*Score total # of reps completed

Our Workout of the Day will be in conjunction with the Marine Workout of the Month.  Most of you should know the details by now, but in case you missed them here they are…

Check in begins at 12:15, workout (Heat 1) begins at 1:00.  There will be a few heats throughout the afternoon, beginning every 30 minutes so plan on sticking around and rooting on those who are in the last heat watch everyone else suffer (all for a good cause of course!) and then do the WOD.  Last heat will be at 2:00.

Any help we can get with set-up and breakdown we would love to have your helping hands.

A BIG THANKS to those of you that are being a part of this event.  We have raised $2600 as of Friday afternoon!!!  I am sure some will be added to that after tomorrow.  Thank you for working hard to raise the money and thank you in advance for working your tails off tomorrow during the WOD.  We are 119/500 CrossFit affiliates as far as raising money goes. Let’s jump down into the double digits after tomorrow, what do ya say?

WATCH THE VIDEO BELOW TO GET A VISUAL FOR THE IDEAL SHOULDER POSITION DURING THE SUMO DEADLIFT HIGH PULL TOMORROW!

If you haven’t checked out KStar’s blog yet, click HERE to get your Daily Mobility WOD.  If you’ve got HOT KNEES, check out yesterday’s post.  Good stuff!  Don’t worry, the guy pictured below isn’t going to bite…

80 Squats/ 30 Push Press

60 Squars/ 20 Push Press

40 Squats/ 10 Push Press

THE ENTIRE OCOEE CREW AFTER A LONG DAY ON THE RIVER!

So, what’s the next adventure going to be?  Remember, post to comments what you want to do next!

STILL CONSIDERING THE WHOLE9 WORKSHOP?

Check out this article from the Whole9 website and get a taste of the knowledge that will be offered during the six hour seminar. This workshop will be extremely comprehensive, SO worth it! If you are even the slightest bit interested in improving your health, if you feel overwhelmed by all that paleo and zone consist of, if you’re tired of hearing contradicting “health” news, and finally, if your sick and tired of being sick and tired. Sign up for the Whole9 seminar. Six hours may seem like a lot for a day, but when you consider the investment in not only your future but the future of your family, it puts it all in perspective.

So, sign up HERE, it’s not too late!

Supplements, Part I: The Whole9 Supplement Evaluation Checklist

This month, we’ve taken a hard line on some popular, well-marketed supplements. The unsupported claims, inflated price points and aggressive sales tactics of products ranging from recovery beverages to meal replacement drinks can make the vast nutrition marketplace more than a little confusing.  And it becomes even more challenging when those hawking the products are well-known fitness brands imploring you to put your health in their hands.

Understand, the Whole9 doesn’t sell any supplements.  We actually don’t push supplements in any way – everything we’ve ever written about, from fish oil to Vitamin D to magnesium, has been presented as an optional addition to your daily, healthy, eat-real-food diets.  But there are a few supplements we take on a daily basis, so before we tell you about them (and why we take them) in Part II, we thought it might be helpful to let you in on our own evaluation process.

Today’s post details our Supplement Evaluation Checklist – the criteria we use when purchasing vitamins, minerals or other supplements. We run each product through this checklist, making sure it meets every single one of these criteria before continuing with our evaluation.  If a supplement fails at any point, with very few exceptions, we skip it.  If a product passes each test, we’re then left with one final question – one that we are able to answer only for ourselves.

Start at the top, and ask yourself the following questions about each and every supplement you’re being pitched, sold or pressured to take.  Does it pass the test?

1.       Does it contain garbage ingredients? Does your supplement contain, in no particular order:  added sugar (in any form), grains (wheat, corn, or other grain by-products), dairy (whey, casein, or other dairy by-products), soy (in any form) or chemical-sounding ingredients you don’t recognize or can’t pronounce?  Even worse, does the manufacturer refuse to clarify their “proprietary blend”, leaving you in the dark as to what their supplement actually contains?  If quality or full disclosure is compromised, your evaluation ends here, folks.

2.      Is the product designed to replace real, high quality, fresh food in your diet? Meal replacement shakes, vegetables-in-a-pill or breakfast bars all promise to do just as much good as real food in your everyday diet.  Foolishness.  There isn’t a powder, pill or shake in the world that can replace the vitamins, minerals, phytochemicals and fiber (the stuff that actually makes you healthy) found in natural, healthy, fresh foods.

3.      Are the product’s claims too good to be true? The supplement industry is wholly unregulated – which means manufacturers can make all sorts of claims about their product’s ingredients and benefits.  Beware of inflated, unsupported claims that sound too good to be true, and have little to no peer-reviewed long-term research to back them up.  The idea that a pill can “put a protective coating around your muscle so only the fat is trimmed off” should be enough to make you both laugh out loud and run for the hills.

4.      Does the label focus on aesthetic changes? Products that are designed with the primary purpose of slimming/leaning/trimming you out miss the forest for the trees, often in a dangerous way. Most of these “slim” pills, powders and shakes contain ingredients that could be harmful to your health, like stimulants and diuretics.  And all of these supplements are asking you to focus on what’s in the mirror instead of long-term, sustainable health and body composition.  Let’s face it – if you lose a few pounds by taking a pill without effectively changing your eating habits, how likely are you to actually stay at that weight?

5.      Is there a hard and heavy sales pitch behind your consideration? If your motivation to buy is based on an aggressive, big-business marketing campaign, fear-mongering (“If you don’t take this pill, you won’t succeed!”) or generalized group-think (“All the CrossFit Games competitors use our shakes”), then think twice.  Beware of products who yell, scream and intimidate to get your attention. When was the last time you saw a You-Tube commercial for kale?

6.      Finally, is it cost-prohibitive to eating better quality food? Even if the supplement meets all of the above criteria, if the daily cost means you’ll have to cut your real-food budget just to afford it, it’s simply not worth it.  You’ll always get more benefit from improving your meat, fish and egg quality and choosing fresh, local vegetables and fruits, so skip the supplement and save your pennies for a quarter cow and a CSA share instead.

If you’ve run the supplement-in-question through our entire checklist and it still makes the cut, then it’s time for you to exercise your own judgment.  At worst, your vitamin, mineral or supplement is going to put you out a few dollars and still not provide the purported benefits – a waste of money, but no negative effects on your overall health and fitness.  At best, the supplement will provide a boost to the already high quality food you are eating, and help you fill in those small missing pieces in your daily diet and lifestyle.  Make up your own mind.  Do your own research, talk to someone you trust, or try it for yourself for 30 days and evaluate your own experience.

Next week, we’ll be sharing the list of supplements that make the cut for us.  We’ll be giving you a peek inside the Whole9 supplement cabinet, and sharing with you why we think these pills and powders add value to our already solid health and fitness plan. In the meantime, take a peek inside your own cabinets, and see which bottles would pass our Evaluation Checklist. Post your results (and your thoughts) to comments.