Posts Tagged ‘run’

Tuesday, 8.24.10

Monday, August 23rd, 2010

STRENGTH:

Shoulder Press 5-5-5

3 ROUNDS FOR TIME:

Run 400m

15 GHD Sit-ups/Ab Mat Sit-ups

15 Hip Extensions

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WHOLE9 NUTRITION WORKSHOP COMING SOON! SIGN UP HERE BEFORE AUGUST 31st and save $15.

Tuesday, 8.17.10

Monday, August 16th, 2010

STRENGTH:

Shoulder Press 5-3-1+

3 ROUNDS FOR TIME:

Run 400m

21 Thrusters

21 Knees to Elbows

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HAPPY BIRTHDAY KAREN CANNELLA and DOUG WARREN!

A little instruction on Knees to Elbows

Knees to Elbows from Forrest Walden on Vimeo.

Monday, 8.16.10

Sunday, August 15th, 2010

AMRAP in 20 minutes:

Run 200m

20 Weighted Box Step Ups

10 Overhead Lunges

10 Ring Rows

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Sitting Will Kill You
Written by Danielle Dufrene via the Crossfit Inviticus blog

Have you ever stopped to ponder the number of hours in the day you spend sitting relative to those spent being active? I have and it is a rather scary thought. I workout as most of us do, 5-6 days a week for about an hour, sometimes a little more. But, when I look at that measly hour compared to how I spend the majority of my day, it is concerning. I drive to work (sitting), I have an office job (sitting), I drive home (sitting), make dinner, eat dinner (sitting) and often times wrap up my day by checking my email or reading (sitting). It doesn’t even out.

A study published last year tracked 17,000 Canadians for about 12 years, the researchers reported that those who sat more had a higher death risk whether they exercised or not. The research is still preliminary and health officials haven’t set guidelines for limiting the number of hours one sits in a day. What we can be quite confident in is that despite the fact we workout regularly the majority of our day is spent being sedentary. I don’t need anyone to do a scientific study on me to prove that the numerous hours I spend at a desk contribute to my rounded shoulders, lower back pain and tight hips. Doesn’t really take a rocket scientist to figure that one out.

What to do? The answer is simple inject as much activity as you possibly can in your day. Accept that one hour in your day isn’t enough and look for opportunities to choose activity rather than sitting. Here are a few suggestions to get you started:

Your commute: Recently I decided to buy a bike. I live in North Park and work downtown. I figure 3 days out of the week I can bike to the office. If I am destined to sit on my booty for 8 hours a day at least I can start and finish the day with activity. Maybe it isn’t practical for you to bike to work, but are there other ways you can increase your activity level? Can you take the stairs rather than riding in the elevator, park a little farther away and walk a bit more. Get creative. It doesn’t have to be a lot. The goal here is a little bit constantly throughout your day.

Micro-breaks: What is that you say? This is an opportunity not to break from work, but rather a break from sitting. I often take phone calls and conference calls out in our hall way, so that I can pace back and forth. Thinking of sending an email to a colleague or IMing them? Get up out of your chair and pay them a visit instead.

Rest-breaks: Every hour get up and take a break. It doesn’t have to be for long. Refill your water bottle, go to the bathroom. Whatever. And stretch a little. You don’t have to put yourself into some human pretzel position. You can do subtle stretches that won’t alarm your peers. The point is to commit to getting up and out of your desk every hour of your day.

Take back the lunch break: I don’t know about you, but I don’t really take a lunch hour anymore. I pack my lunch and snacks and bring them to work. Typically, I eat at my desk. Great for productivity and my pocketbook; however, that is usually the best time to get out of the office. Now, even if I eat lunch at my desk I try to go outside, take a 15 minute walk to get fresh air or run a few errands. Use this time to get outdoors and move, move, move.

Take the challenge. Commit to spending more hours in your day being active than you do sitting or being sedentary. And if you have good suggestions for ways to inject activity into our daily lives, please do share!

(And for more evidence that sitting will kill you check out “The Men Who Stare at Screens,” a recent article in the New York Times.)

Thursday, 8.12.10

Wednesday, August 11th, 2010

STRENGTH:

Deadlift 3-3-3+

3 ROUNDS FOR TIME:

Row 500m

Run 400m

***Max # of reps on Sumo Deadlift High Pulls (until partner comes off rower)

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Getting excited about he Nutrition Seminar by Whole 9?

Below is a post from a woman who just completed a Whole 9 seminar.  She is going through what many of you struggle with as you decide to change your lifestyle to a more nutritious one. Husbands, Wives, Children, not on board. Read below to find inspiration, and encouragement reminding yourself that you are not the only one with this struggle, and that YOU CAN SUCCEED!

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A HOUSE DIVIDED

Courtesy of Christine Tray, of Texas click HERE to visit her blog and read other GREAT articles

As I was doing some casual reading last weekend, I ran across this quote from former President Abraham Lincoln:

“A house divided against itself cannot stand”

Well, I am very much hoping to prove the exception to the rule in this case!

You see, when I made the decision to begin the Whole30, and make this way of eating a life-long thing, I tried desperately to get my husband to do the 30 days with me on a “trial basis”. I love him dearly, but his eating habits had slid as much as mine had over the last 6 months, and they are starting to impact his health. In his defense, he has made an effort to improve the quality of the foods that he is eating (no more McDonalds/fast food, and he’s cut down his Pepsi consumption from 2L a day to 20oz a day), but he was just not ready to go “all in” with me – and I have to respect his decision – you simply can’t force this way of life on someone who is not ready for it – it has to be something that a person wants for themself.

As a result, I haven’t been able to “purge” my house of non-paleo foods. Mainstays in my husbands diet are (white) bagels w/ cream cheese, toast, cereals with milk, sandwiches with cheese, baked beans, sodas, sweet tea, and frozen desserts like popsicles.

Fortunately, he doesn’t complain when I cook Paleo dinners (I refuse to cook two seperate meals!), but I have found it hard over the last week to be sitting at my desk in the morning, and suddenly have the heavenly smell of a toasty bagel floating through the air, tempting me! It’s equally as hard to watch him eat a popsicle after dinner, which is when my sugar cravings tend to kick into high gear. Lastly, I found out early in the first day that opening my pantry and seeing the bread, cereal, and bagles was not a good thing for my will-power . . or my sanity!

I know that many people who follow a Paleo lifestyle have family members or children who are not Paleo-Compliant – I would have to assume that it is difficult for them as well, especially in the begining as they are trying to go “cold turkey”.

So what can be done to make things a little less difficult, without forcing the Paleo lifestyle on those that we live with who do not want it for themselves?

Here is my solution:

  • I set up a seperate shelf in my pantry, above my eye level, and I put all of my husbands “non-paleo” foods on this shelf. I have two shelfs at eye level and below that are full of all of my Paleo-compliant foods. So when I reach into the pantry for olive oil or coconut milk, I don’t have to reach past his bagels :)

  • I did the same in the fridge – there is one shelf dedicated to his soft drinks, baked beans, cheeses, and anything else that doesn’t fit into my diet – there are also two condiment shelves with the salad dressings, ketchup, mayo, ect. Then I have MY shelves stocked full of veggies, fruit, lean meats, and water :) When I open the fridge, I can go straight to my shelves, and don’t even have to glance at the stuff on his shelf that would normally tempt me or set off a craving.

  • I’ve also asked him not to leave the bagels or toaster on the counter-top, as both make me think of bagels, and tend to set off a craving – he’s been great about putting these things away when he’s done with them.

  • Lastly, I just leave the room after dinner when he’s enjoying his popsicle – I can easily use that 5 minutes to straighten up in the kitchen, lay my workout clothes out for the next day, or sort some laundry – it would be unfair of me to ask him to leave the room!

I have found that these simple steps have helped me a million times over in surviving the first week of my new Paleo way of life. They have also helped to reduce some of the tension in the house (because I’ll admit – I can get a little cranky/moody when I’m craving something, and he’s sitting there eating the very thing that I want!)

I also remind myself that I could have these things if I wanted them, but I am making the choice to cut them out of my diet in order to improve my health, both now and in the future. Looking at it in this light helps me to avoid the feelings of “restriction”, and help to make me less grouchy, and a little easier to live with ;)

Thursday, 8.5.10

Wednesday, August 4th, 2010

STRENGTH:

Deadlift 5-5-5+

3 ROUNDS FOR TIME:

Run 400 meters

30 Overhead squats

21 Pull-ups

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HAPPY BIRTHDAY ANNIE KOCH!


WHAT ELSE DO YOU NEED TO WATCH TO BE INSPIRED TO COME INTO THE GYM AND WORK YOUR BUTT OFF?

Monday, 7.26.10

Sunday, July 25th, 2010

STRENGTH:

5-5-5 BACK SQUAT

3 ROUNDS FOR TIME:

15 Hang Squat Cleans/Push Jerk

Run 400m

CASH OUT:

3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Overhead Medicine Ball Sit-up Throws

Check out this cool article from Crossfit Anaerobicinc.

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When you look in the mirror, what do you see?  Your perception of how your body looks forms your body image.  Interestingly, a perfectly-toned 20 year old fitness model could have a very poor body image, while an average-shaped 50 year old man or woman could have a great body image.  Regardless of how closely your actual figure resembles your perception, your body image can affect your self-esteem, your eating and exercise behaviors, and your relationships with others.

Click HERE to learn

What factors influence your body image.

Whether or not it’s possible to achieve the “ideal body.”

Is the “ideal body” really your key to health, success, beauty, & happiness?

What can you do to improve your body image.


CONGRATULATIONS TO DOUG WARREN AND BEN FOLLAS FOR COMPETING IN THE MUSIC CITY TRIATHLON YESTERDAY!

    Wednesday, 7.21.10

    Tuesday, July 20th, 2010

    STRENGTH:

    OFF DAY, MAKE UP A MISSED LIFT (5-3-1+)

    FOR TIME:

    Run 800m

    30 Deadlifts

    Run 600m

    30 Hang Squat Cleans

    Run 400m

    30 Front Squats

    Run 200m

    30 Push Press/Push Jerks/or Split Jerks

    CASH OUT:

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

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    GETTING TIRED OF EATING THE SAME OLD THING?  NEED SOME NEW IDEAS? CHECK OUT THIS AMAZING RESOURCE FOR PRIMAL/PALEO EATING.

    When food looks and tastes this good, it’s easy to stay on track!

    Let’s get a little instruction from Coach Burgener on the proper technique of the Push Jerk

    Tuesday, 7.20.10

    Monday, July 19th, 2010

    STRENGTH:

    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!

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    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!

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    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!

    Friday, 7.16.10

    Thursday, July 15th, 2010

    STRENGTH:

    3-3-3+ POWER CLEAN

    400 meter run

    30 Squat Snatches

    50 Double unders

    30 Power Snatches

    400 meter run

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    HAPPY BIRTHDAY KENNY BAILEY!

    If you see Kenny today be sure to wish him a very happy birthday!

    HIDDEN BPA THREAT?

    I’m sure by now everyone has heard of the chemical BPA (Bisphenol A) a chemical compound found in some plastics. Over the last year and half the threat of BPA has been highly advertised and sent consumers into a frenzy purchasing BPA FREE water bottles, baby bottles and storage containers. One place no one expected to find BPA is in canned goods. The following article comes from Fox News, a report on how the treat of BPA in canned goods may be much worse than in our plastic bottles. Click HERE to read the full article and learn how to protect your family!

    CONGRATULATIONS TO SHAWN SMITH FOR A PR OF 10 CONSECUTIVE PULL-UPS UNASSISTED! WAY TO GO SHAWN!

    Thursday, 7.8.10

    Wednesday, July 7th, 2010

    STRENGTH:

    5-5-5+ DEADLIFT

    FOR TIME:

    21 Power Cleans/Run 800m

    15 Power Cleans/Run 800m

    9 Power Cleans/Run 800m

    CASH OUT:

    3 Rounds of :10 Tuc Sit/L-Sit on Parallettes alternated with 5-10 reps of Knees to Elbows

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    Have any of you felt burned out on your CrossFit workouts?

    Dreading the upcoming WOD, lack of enthusiasm or motivation, skipping workouts altogether because you don’t feel like coming in?  I have from time to time, the grind of the workouts is tough not only on your body but also your mind.  Sometimes we get beat down by our good intentions of going hard every workout, every week, all the time.  How did you recover from that feeling?  Did you?  Are you in that rut right now?  If so post to comments and/or ask one of the coaches about it.

    One thing that has helped me is the built in deload week in the 5-3-1 strength programming.  That week I also deload my WODs, which are usually metcons.  I focus that week on the lifts for the day and stretching/rolling/working on skills that I lack competence in, and maybe hit one or two metcons (and try to bring the intensity level down a little) for the week.  It gives my body a break and I can continue the next three weeks with higher intensity levels without fear of burning out as much.  Even then though I have to listen to my body and if I’m tired/injured/or really don’t feel like working out then I am free to miss one/two and not beat myself up about it.  Balance is very important, especially when pushing ourselves to the limit so often in CrossFit.

    Freddy Camacho from CrossFit One World had THIS to say about it, and included some great training tips as well.  Check it out and I think you will learn something, I did.

    On that note, do you ever check out other CrossFit websites?  We will never claim to have all the answers or be the only source for your CrossFit and fitness/nutrition information.   There are some truly amazing people and gyms doing the same stuff we are.  Each one is different but we’re all the same, CrossFitters.  Check some out when you’re on the web for a few minutes.  There’s a list of all of them HERE.

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