Shoulder Press 5-5-5

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

Skill:

Pistols

AMRAP in 15 minutes:

5 DB Burpees

10 Ring Dips

15 V-ups

RING DIPS IN ACTION WITH THE 6:30 FOLKS

DON’T MISS THIS SATURDAY…

At 9:00am this Saturday morning CrossFit Hendersonville will be supporting Cumberland Crisis Pregnancy Center. We will kick off the morning with a FREE workout to ALL, followed by refreshments and announcement of how many bottles CROSSFIT HENDERSONVILLE MEMBERS brought in to help out CCPC.

What do you need to do to be involved?  Simply pick up a bottle at our facility and bring it with you Saturday…with a couple friends, too!

What if I don’t have my bottle filled?  That is ok, come anyway!   You will have another week to fill it up.  Bottles need to be turned in by Friday, Feb 25th.  Maybe someone will help you fill your bottle up on Saturday

The athlete with the most bottles turned in WINS A FREE PICK AT OUR CURRENT APPAREL!!!  Join us on Saturday. It is going to be a fun time of sweat, laughter, and fellowship with one another.

Back Squat 5-5-5+

(65%, 75%, 85% of 90% 1RM)

Skills:

Ring Push-ups x 8

Rest 90 sec after each couplet

3 Rounds for Reps:

In 5 minutes, run 600m and in remaining time complete…

AMRAP of:

5 Ring Dips

10 Push-ups

*Rest 3 minutes between rounds

“EAT YOUR BEST” WINTER 2011 NUTRITION CHALLENGE…

Begins next Monday, January 10th and finishes up Friday, March 4th right before Spring Break.

Why do this challenge?  To BETTER yourself.  Whether you want to look better naked, feel better day to day, or enjoy your active hobbies a little bit more this challenge is for YOU!

Everyone who participates will receive a FREE 1 on 1 nutrition meeting with your coach.  This meeting will cover topics on the best and worst of foods to eat all the way to how much of these foods should you eat.  Want to be able to eat what YOU want to eat.  Let your coach help you learn how to do just that! Talk to your coach about available times.

Many of you have requested slight changes in the way we run these challenges so here is our new format.

Beginning this week athletes will get their pictures taken by your coach.  If you do not feel comfortable with this, you can take your own pictures.  You do not have to release these pictures to us until the last week of the challenge when we will decide on the top 5 participants.  If you want to be eligible for the prizes we will need your before/after pictures at this time.  There must be a front/side/back view.  Guys in shorts, no shirts.  Ladies in sports bra, spandex bottoms, shorts, tight pants, whatever you want.  The more change we can see the greater chance you have at winning in the picture category points.

We will have a Nutrition Challenge Benchmark Workout that you must complete next week.  It will be scheduled as the Workout of the Day for Tuesday, January 11th.  If you cannot make it to class on Tuesday, you must make up this workout on your own and be sure to inform your coach you are doing so.  We will repeat this WOD the week of March 1 to see your improvements in performance.

You must take body fat %, weight, waist, butt, hip, and chest measurements and turn these into your coach by Tuesday, January 11th.  (If you can’t make this date, let your coach know.)

We will have a Mid-Challenge assessment the week of Jan 31-Feb 4th.  During this week, you must turn in your #’s (body fat %, weight, and measurements) to your coach.

That is it for the must-do’s to be a part of the challenge and be eligible for the prizes.  On to the details of winning…

Winners will be judged in 4 areas:

1. Most significant change in #’s, based off %’s (ie. weight, BF%, measurements)

2. Most significant change in Pre Challenge Workout and Post Challenge Workout

3. Turning in food logs (each week’s log is worth points)

4. Most significant change in pictures (top 5 chosen by coaches, top 3 chosen by top 5 participants)

You will have a score in each of these categories and the lowest score wins.  During the last week we will reveal how the points are scored, but just know this…FOOD LOGS matter!  They are worth points.  We do this because we see the greatest success in people who turn in food logs to their coaches.

What’s in it for you?

Aside from the change in your body composition, improved health and vitality, and improved athletic performance from 8 weeks of focused strength training and lean eating, our top finishers will receive the following awards:

First place: 1 Free Month of CrossFit + 40% of pot

Second place: 1/2 month off of CrossFit + 20% of pot

*We are adding a second place prize this challenge because it is usually very hard to pick just 1!

**Cost of the challenge is $25.  We usually have 40-50 athletes sign up, but I think we can break that mold this challenge!  If 50 people sign up then 1st place winners will take home $250 plus 1 Free month ($375 value) and 2nd place winners will take home $125 plus 1/2 month off ($187 value.)  This is for 2 males and 2 females, not just 2 people.

So, jot your #’s down this week and turn them into your coach.  Have your coach take your picture. Come to class next week and do the ‘Nutrition Challenge’ WOD.  Turn in a food log each week to your coach (in the green/gray bins by door.)  Give your coach $25 and that’s it.  Pretty simple stuff to sign up.

Now, the hard part comes 10:00 at night when you are trying to break your ice cream addiction to WIN this challenge, right?  Well, just so you know up front, this challenge is designed to teach you how to eat the best you can for LIFE!  Yes, we put a cap on the challenge at the 8 week mark, but once you sign up, know that we don’t expect you just to survive for 8 weeks, then be done with a healthy lifestyle.  You will receive education throughout the challenge, be held accountable by your coach, and have the opportunity to meet with your coach for a 1 on 1 nutrition meeting.

SIGN UP ON WHITEBOARD IN GYM!

For Time, 21-15-9 of…

Squat Cleans

Ring Dips

*Refer to 8.18.10 to compare

THANKS TO TAMMY AND HER LIL’ ELF FOR HELPING HOST THE “SALAD WREATH” PARTY!

TURKEY STAY LEAN AND MEAN CHALLENGE TONIGHT at 7pm.  COME READY TO COMPETE AND HAVE TO SOME FUN WITH YOUR TEAMS!

SIX PACK ABS…

How do you get 6 pack abs in 2 weeks?   Click HERE to read how and post to comments what you think.

WINTER APPAREL IS IN!!!

All sizes are available, S, M, L, and XL.  See your coach for purchase!  If you have an account set up with MindBodyOnline (our new payment program,) you can charge it to your account.  Just let your coach know that is the method of payment you are choosing.

We have foam rollers, lacrosse balls, tape, 5 jump ropes, 2 purple bands, and 1 ab mat left for sale!  See the display table by the front doors for more info on what is available for purchase.

SWEATSHIRTS $30

LONGSLEEVES $20

SHORTSLEEVES $15

Run 800m

15 Ring Dips

30 Kettlebell Swings

MOBILITY WOD

Ryan McDuffie demonstrating one of the 10 general physical skills, BALANCE!  With it being fall break and many of you enjoying some vacation time at the beach, now is the perfect time to try something new.  Whether it is paddleboarding at the beach or trying to balance a broom on your chin, have some play time during your break!

WHAT IS THE TRUTH BEHIND SATURATED FAT?

When we talk nutrition in our gym, you hear coaches and athletes talking about cooking with coconut oil, eating grass fed beef, or using coconut milk in your smoothies.  What is all this talk about GOOD SATURATED FATS? We have heard from the media for years that saturated fat is bad for you.  Well, it just so happens that our body NEEDS saturated fat to run properly.  Plus, eating good sources of saturated fats helps turn your body into a FAT BURNER rather than a SUGAR BURNER.  Guess what?  When you burn fat, you get leaner!!!  Check out the 3 minute video to understand more about saturated fats.

9 Deadlifts

12 Ring Dips

15 Push-ups

MOBILITY WOD

FAIR WARNING…

YOU WILL WANT TO REPLAY THIS AGAIN AND AGAIN

This is the only thing I am posting today because you need to spend the next 5 minutes laughing.  ENJOY!

Row 1000m/21 Hang Squat Cleans/21 Ring Dips

Row 750m/15 Hang Squat Clean/15 Ring Dips

Row 500m/9 Hang Squat Cleans/9 Ring Dips

MOBILITY WOD

When you walked in the door to our gym did you expect to have a perfecting looking Overhead Squat?  Did you think after a couple weeks that your Deadlift form was just beautiful and didn’t need anymore work?  Did we expect you to jump up on the pull-up bar and bust out 50 pull-ups?

Of course not!  Then why do you expect your diet to look perfect after a couple days of eating better?  Just like training, eating well takes practice.  It is not always easy.  Sometimes when you are craving something you know is not going to make you any healthier it can sometimes feel as miserable as “____” insert your Least Favorite WOD here.  You don’t quit training in a month just because you didn’t see results in that one month.  Take the same approach with your nutrition and keep working at it.  Week 2 of the Challenge might seem like it would be impossible to eat better, but you know that is not the truth and it is possible.  You know before you put something in your mouth if it is good for you or not.  You know if you are eating too much of something.  It’s pretty simple stuff.  If it is a plant or animal eat it and when you are full stop eating.  Now, all that to say…it’s not always as easy as it seems.  It stinks trying to break addictions.  Take the challenge.  Just like you come into the gym each day ready to anialate the WOD, do the same with your food each day.  Think of it as a workout and how you are going to give your best effort that day.  Take one day at a time and success will come.  Remember to sign up for NUTRITION challenge on whiteboard and find a buddy to send your pictures of meals to!  If you don’t have a buddy, I’m your buddy! Remember to check out the PERFORMANCE MENU if you haven’t done so yet for great recipes!

Make up a missed lift, 5-3-1+

“ELIZABETH”

For time…21,15,9 of

Squat Cleans, 135 lbs

Ring Dips

HAPPY BIRTHDAY, ANGELA DIBRITO!!!

ARE YOU READY?! IT IS SETTLED!

Saturday, September 11th the Whole 9 crew will be joining us in here Hendersonville for a 6 hour Nutrition/Lifestyle workshop! Be sure to register now to reserve your spot by clicking HERE or visiting our EVENTS section on our website (limited space available).

If you want to look around at the Whole 9 program before they come, visit their website and blog by clicking HERE.

IF THAT WASN’T ENOUGH….

We will begin our latest NUTRITION CHALLENGE the following Monday, September 13th!

-It will be an 8 week competition
-There will be a $20 entry fee, pot will be divided among the winners
-There will be a Male and Female winner as well as another “ripped up/leaned out” winner (to be determined by photos)
-Competitors will receive 4 weeks of food log feedback
-Weekly emails for accountability
-Mid-challenge competitions like “no-sugar week, etc..”

If  you are unsure whether or not to participate check out  the photos/testimonials of past competitors by clicking HERE

IN THE MEANTIME,

Don’t forget to sign up for FIGHT GONE BAD 5! The sign up sheet is in the gym above the assistance bands. If you have already signed up, be  sure to set up your personal donation page and let the fundraising begin!

Power Clean 5-5-5+

AMRAP in 15 minutes:

10 Pull-ups

10 Ring Dips (or 15 Box dips)

10 Lunges

How to Win the Mental Battle in Life

This is a really fantastic article on getting back and staying on the “wagon”. Taking all of our excuses and throwing them out the window. Whether it be personal or professional goals, this article gives wonderful and practical tips on letting go and moving forward. The article was too long to post in it’s entirety on the website, I encourage you to read the beginning here and follow the link and complete the article. It will encourage you to win at nutrition, fitness, family and life!

HOW TO WIN THE BATTLE OF LIFE

courtesy of Fitness Spotlight

Honestly when it comes to health and weight loss, you probably know what you need to do. Are there really any true breakthroughs that will help you? Not really. Are you shocked when you hear to “eat less overall, eat healthier foods and exercise more”? Nah.

At some point most everyone has been lean and then maybe life took over, things became busy, emotions were more important, things happened….who knows. But that’s life….things are supposed to happen. Nothing stays the same, it never does. People come, people go. Relationships start, relationships end. People get jobs, people lose jobs.

We can all survive these things physically….and sometimes these small stressors are what help us to take control, adapt and move on in a more positive direction (remember the whole stress response system of the body and how it adapts better to small stressors? Like with intermittent fasting).

The real problem is when events/emotions of the past take over our lives on a more daily and consistent basis….that these acute events can turn into an emotional or mental downfall. The acute stressor that we should of moved on from now becomes chronic and ongoing, that is the most dangerous part. The mental battle is probably the most important one to master….because I’ll let the secret out,losing weight and eating healthy is really EASY….but doing it consistently while not allowing events around you and your emotional states to turns against you, is NOT.

Your mind can be our best friend….or your greatest enemy (and it’s the only true enemy you will ever have, as there are no evil forces outside of us making us do things). There may be influences in life good and bad, but we are still in full control and have a choice…..so choose to get that control back once and for all!

Realize You DO Have Control 100%!

This is Step 1.

You have full control over everything in your life such as…..if you put healthy or sugar-loaded foods in your mouth, if you make time for exercise or blow it off for another day, if you stay up late or go to bed early and get sleep, what you do for a living and how many hours you work, and most importantly…..what you think about yourself and the actions you take because of it.

Stop Blaming Yourself or Anyone Else!

I think most people really want to either blame someone or someone else. You can look in the mass media and it’s full of finger pointing. It must be the fast food industry making us fat….no wait it’s the high fat products….or it could be that TV/video games forcing us to sit down and not be outside playing in the fresh air.

In the end my response is going to be “Who Cares?”. Or a better question may be “Why do you need to have someone to blame? Just take responsibility for your actions and fix the problem!”

The blame game doesn’t help fix/solve the issue at hand. You can blame a fast food restaraunt if you like, but that doesn’t mean plenty of healthy lean people don’t drive it past daily and decide (personal choice) not to stop in. Heck I could walk into a McD’s if it’s the only option and still be able to eat a hamburger without the bun, no fries and water to drink. Chances are I am not going to get overweight on that diet!

What you need to do is understand our healthy choices, take 100% control and then make those choices. You can eat out all the time and pick something (or make something healthy) off the menu. You can take the bun off a burger. You don’t have to order a soda or milkshake. You can sub out veggies for fries with any meal. We do have a choice….no one is forcing us to do anything, even if the media loves to paint a picture that way. Making someone/thing else as the evil force in our lives for everything bad, takes the control away from you….and that loss of personal control can spell disaster.

What is even more scary is the amount at which we can blame ourselves! Why do we need to make ourselves the bad guy? Nothing good ever comes from it. So realize you are NOT to blame Why? Because you are not blaming anyone, remember? If you take an action, then whatever happens has happened. You can’t change it and blaming yourself will not change the outcome in the past. All you can do is move forward and take other actions.

Learn from the past, but then let go of it. Who cares if you used to weight 50lbs less or had a higher paying job, how does that really matter now? You have a choice, to either think anything is possible and move forward…or forever put your life on pause to live in the past and become part of it. The latter is not living.

To continue reading about mastering the simple things, excuses, why food is not your friend, etc……..click HERE

5-3-1+ PRESS

FOR TIME:

Run 400m

7 Rounds of the couplet:

7 Deadlifts

15 Ring Dips

Then…400m Run

CASH OUT:

Ring Support :5-:10 alternated with 3-5 sets of 10-15 Hollow Rocks

HAPPY BIRTHDAY SONJA SPRINGER!

CONGRATULATIONS TO LAURA McDOUGAN FOR PLACING 1st IN HER AGE GROUP AT THE XTERRA GAMES TRI-ATHALON IN GALLATIN!

What a huge accomplishment, we are all so proud of you! Here is a picture of Laura right before she crosses the finish line!

Do you have trouble reaching full depth in a squat? Tight Shoulders during PVC pass thru’s? Sore wrists after a set of front squats?

This article from Mark’s Daily Apple is a great resource on mobility drills for a few of these very spots. It is extremely important to work on our weaknesses and tight areas in order to continue seeing gains as well as protecting us for injury down the road. Click HERE for the full article as well as daily stretches to increase your mobility!

]]> http://crossfithendersonville.com/2010/07/tuesday-7-20-10/feed/ 1 http://crossfithendersonville.com/2010/06/thursday-6-24-10/ http://crossfithendersonville.com/2010/06/thursday-6-24-10/#comments Thu, 24 Jun 2010 00:00:46 +0000 Lindsey http://crossfithendersonville.com/?p=3091 STRENGTH:

WEEK 3

5-3-1+ DEADLIFT

AMRAP in 20 minutes:

30 Box Jumps

20 Pull-ups

10 Ring Dips

CASH OUT:

3-5 Sets of Knees to Elbows, perform 5-8 reps each set

HAPPY BIRTHDAY CANDACE WOODARD!

Wish Candace a happy birthday when you see her next time.  I missed a couple birthdays as I was wishing Brylee to be here last weekend!  So, I’m giving Gretchen Cassetty and Liz Bradley some late birthday love.  Hope you guys enjoyed your birthdays and had a wonderful time with friends/family!

OVER 1/2 WAY THROUGH THE PULL-UP CHALLENGE!

Tuesday marked DAY 50 of our summer PULL-UP CHALLENGE!  You have made it 1/2 way, now it is smooth sailing until day 100.  There will be a special prize for all who complete this grueling challenge.  A couple more months and you will be there.

Here is a challenge for the next 50 days… Mix up your style of pull-ups.  Meaning, try strict pull-ups, weighted pull-ups, close grip pull-ups, wide grip pull-ups, chin-ups, alternate grip pull-ups, butterfly pull-ups, pull-ups on rings, and of course the standard kipping pull-ups.

If you don’t have your kipping pull-up down pat yet, keep practicing the progressions.  Perfecting your swing will help open up your shoulders, increasing flexibility.  The kipping swing also teaches you how to control your body through neuromuscular facilitation.  The kipping pull-up allows you to produce work in a shorter amount of time, thereby developing your fitness. Check out this picture to see the kipping swing practice broken down into segments…