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:

Hollow Rocks

5 Rounds for Time:

Run 400m/Row 500m

30 KBS (53/35)

15 Burpees

*alternate run/row with partner (Partner A rows Round 1, Partner B runs Round 1; Partner B rows Round 2, Partner A runs Round 2)

SHARI PRACTICING THE HOLLOW ROCK

HOLLOW ROCK COMPETITION…

After a few days of evaluating athletes, I have made the final decision to make some changes to the competition.  Instead of testing everyone’s hollow rock time, now we are only going to have one test day.  In just 10 short weeks, on May 25th-27th we will test how long everyone can hollow rock.  The athlete that hollow rocks the longest, will be the challenge winner and receive a FREE month of CrossFit.

What does that mean for you?  Work your technique by scaling appropriately.  Keeping one leg in and one leg out or both legs in will help your techique tremendously. As we practice hollow rocks in the gym for the upcoming weeks, I encourage you to work multiple sets throughout the day on your own. We will be increasing the times and sets of our hollow rocks as each week passes. You are welcome to follow our programming that we do each week at the gym, but be creative and work different time domains on your own at home.  The winner will most likely be the one who does a little bit extra work outside of the gym!

Remember, your motivation can be a FREE month of CrossFit and don’t forget about the summer pool days coming up too!!!  Get the family involved and have everyone hollow rocking at night.

HERE is the video again of a well segmented hollow body position.  There is no breaking point in his body, shoulder blades stay off the ground, and he maintains that “U” shape the entire set.

Rest Day

Skill:

Mobility

4 Rounds for Time:

Run 400m

30 Sit-ups

15 Push-ups

BYRON LAWSON WITH A STRONG FINISH ON THE ROW

FEBRUARY’S ATHLETE OF THE MONTH…

Congrats Byron Lawson!  Byron is currently serving our country this month.  He left at the end of February for Antigua to be involved in some training and job duties with the Marines.  He will be gone the entire month of March, but we were able to get in touch with him so you guys can learn a little more about Byron through the questionaire.  If you have been in class with Byron, you know what kind of guy he is.  First and foremost, he walks into the gym and he is ready to give all he’s got that day every single workout.  Since day 1 this has been Byron’s attitude.  ”Let’s get to work!” was written all over his face the first day he stepped into our box.  I could continue about Byron’s work ethic and all out attitude, but what I think is the coolest part about this guy is his love and care for others in our gym.  He is always the guy cheering everyone and dishing out encouragement left and right.  You won’t see this guy leave early.  He loves to see others succeed and overcome the challenges and struggles people face in a workout.  He knows through the support of people in our community, our athletes will do amazing things.  He believes in each of us, as coaches and athletes, and desires for us to get the most out of ourselves.  His energy is contagious and we are lucky to have in the box as often as we do!  Keep Byron in your prayers as he serves our country this month.  Read more about him below…

What is your fitness background? How long have you been Crossfitting?

My first fitness endeavors were Track and Field in high school and then martial arts.  I have a black belt in Okinawan Karate and a black belt in the Marine Corps Martial Arts Program (Semper Fu as we call it…)

I was first introduced to Crossfit back in 05.

What are some words to live by?

I can do all things through Christ who strengthens me.

What is your occupation?

I am an Infantry Officer in the Marines.  I’m currently the Inspector/Instructor for a reserve infantry unit of around 170 Marines and sailors in Smyrna.  I recently returned from a year long deployment to the lovely high desert plain of Helmand Province Afghanistan (check out Crossfit Leatherneck).

Where are you from?

I am a proud East Tennessee Hillbilly.  I grew up in LaFollette TN just north of Knoxville (where Lindsey grew up).

How did you hear about Crossfit HVille?

My wife is from Hendersonville so we always came home to visit no matter where we happened to be stationed.  During one such visit I discovered that Hendersonville had its very own Crossfit Gym.  Lindsey was gracious enough to allow me to train at the box when I was in town.  When the opportunity to get orders and move home was presented to me I jumped on the chance to actually join a Crossfit Gym for the first time.

What’s your favorite part of CrossFit?

By far my favorite part of CFH is the coaching staff.  I have learned so much in the short time I’ve been here that I can’t believe I got by without guys like Linds, Lauren, Jason and Monica.  I feel like I have re-learned basic movements that I “thought” I knew.  It’s been great to learn from all of them and be pushed harder than ever.

How have you seen yourself change – mentally or physically – since being a part of CFH?

Just coming off the recent diet challenge I did see measurable gains.  However, working out in a gym that has faith at its core has produced the most beneficial change in me.

What is your favorite move?

I love everything about pull ups.

What is your least favorite move?

I hate everything about Burpees.

What has been your favorite WOD so far?

Tough question but a three way tie between FRAN and CINDY and FGB.

What has been your least favorite WOD?

Anything with Burpees or Box Jumps but it doesn’t have to be fun to be fun as Lauren and I say.

What are some of your goals that you have for yourself in the next year?

900 point Crossfit Total, 7.30 minute 2K row and a “fist to wall” hammie stretch.

How do you see CrossFit as different from other programs?

Crossfit’s emphasis is on functional fitness.  After having been exposed to Crossfit I cannot see myself ever doing any type of training other than Crossfit.  And there is no need to as Crossfit can be scaled to fit the needs of people of any age.  It’s hands down the best total body fitness program ever created.  And Lindsey and the gang run a great program.

How can other people relate to your story?

Crossfitters are special people.  I think we all tend to look at regular gyms with disdain and consider our warm up their workout.  Regardless of your fitness goals we all understand that life is a contact sport and a high degree of fitness is required for survival weather it’s on the battlefield or out on the town.

What is something that others may not know about you?

I have an awesome pair of hightop sneakers!!

Favorite sport or activity?

I love the outdoors and really enjoy anything in the mountains.  I look forward to participating in some of the Crossfit events this year.

Recent adventure you’re planning?

As I type this out I’m in Antigua covered in DEET and fighting the mosquitoes.  I’m hoping to take the Marines here on a hike across the mountain range that spans the southern portion of the island and end up at the historic Falmouth Harbor.  We’ll see how it goes.

Leave the fine folks of CrossFit Hendersonville with some parting words…

Crossfit is a great way to challenge yourself and test your limits.  I challenge all of my fellow Warriors of the WOD to leave it all in the box after every workout.  Make a sweat angel everytime the clock stops and God Bless you all for having the guts to try!!

Rest Day

Skill:

Overhead Squats

“NANCY”

5 Rounds of:

Run 400m

15 Overhead Squats (95/65)

BODYWEIGHT OVERHEAD SQUAT…

Have you been working on your goals for 2011?  One of my goals is 1x bodyweight overhead squat.  Yes, that is a very lofty goal, but check out Nicole Carroll’s 15x bodyweight overhead squat goal.  How many chances does it take her to achieve her goal?  Several, right?  Just because you don’t see immediate progress with your goals, does not mean you need to stop working on them.  She attempts her goal several times on video and I am sure she did it a few more times that were not on video.

Goals are set to give you motivation and drive toward something you can’t achieve, but something you WANT to achieve.  Think about your goals today.  If you haven’t written one up on the whiteboard yet, why not?

Rest Day

Skill:

Mobility

3 Rounds for Time:

Row 500m

21 Burpees

Run 400m

THE CROSSFIT DODGEBALL TEAM TAKIN’ 3RD PLACE THIS WEEKEND AT THE CASA DODGEBALL TOURNAMENT

HE’S RIGHT BEHIND THE WHITE LINE JULS!

SPORT AND PLAY…

Have you done anything lately that involves play or sport?  Have you taken you taken your fitness outside of the gym and used it in ways that enhance your spiritual, emotional, mental, and social health?  Play is important.  Check out this fitness pyramid Coach Glassman, founder of CrossFit created.  It is not the foundation to your fitness, but it is an important component.  Get outside this week, enjoy God’s creation, and build relationships with people.  Y0u will be happy you did

Rest Day

Skill:

Mobility

For Time:

40 Kettlebell Swings/ Run 400m

30 Kettlebell Swings/ Run 250m

20 Kettlebell Swings/ Run 100m

LAURA AND SHAWN RUNNIN’ WITH A SWISS BALL BETWEEN THEM!

RECOVERY AFTER A RACE…

Laura and Shawn ran the Austin 1/2 marathon yesterday.  You know what the best thing would be for them to do today?  Get in to the gym so their bodies can recover properly.  I know it may sound crazy to some of you.  Most people would think to stay at home, take a day off, and let your body rest.  Why rest is all well and good, allowing the body to restore its functional range of motion is more equally important.  Click HERE to watch a 2 minute video on what an easy recovery session in the gym would look like after a long race.

What races do you have coming up?  The weather is getting warmer and you are wanting to get outside and enjoy the sunshine, right?  5K’s, 10K’s, 1/2 and full marathons/triathlons are great ways to do that!  You will be able to enjoy the sun, fellowship with others, and throw some variety into your fitness.  If you need help finding a race this spring get with your coach to see what is going on around town!  Coach Monica and the endurance team will be participating in many spring/summer/fall races.  Join them for a good time!

Rest Day

Skill:

Mobility

5 Rounds for Rep:

In 5 minutes, Run 600m

Then, AMRAP Double Unders in remaining time

COME ON OUT SUNSHINE!

CROSSFIT ENDURANCE…

The weather is getting warmer and the sun is going to be shining this week.  What better time than now to try out a CrossFit Endurance class!  There is no extra charge for our Unlimited Members.  Classes are held Tuesday mornings at 5:30 and Saturday mornings at 6:30.  Most of the time you will be running and working on skills to improve your stride, but Coach Monica likes to throw in cycling and rowing intervals as well.  Are you into swimming?  This could very well be the next element added to the CrossFit Endurance class.  Contact Monica at monica@crossfithendersonville.com to get on the Group Email list for updates on classes and races.

Click HERE to watch a REALLY COOL VIDEO about CrossFit Endurance

]]> http://crossfithendersonville.com/2011/02/tuesday-2-15-10/feed/ 0 http://crossfithendersonville.com/2011/02/friday-2-11-10/ http://crossfithendersonville.com/2011/02/friday-2-11-10/#comments Fri, 11 Feb 2011 13:00:00 +0000 Lindsey http://crossfithendersonville.com/?p=5312 Strength:

Rest Day

Skill:

Mobility Drills

3 Rounds for Time:

400m Run

30 Overhead Squats (95/65)

21 Pull-ups

MICHELE AND MARIANNE HAVIN’ FUN ON A SAT AM IN COACH MONICA’S CLASS

WHAT IS THE MOST INSPIRING THING SOMEONE HAS EVER SAID TO YOU?

Shoulder Press

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

Skill:

Planks

AMRAP in 20 minutes:

6 Deadlifts (225/185)

7 Burpee Pull-ups

10 Kettlebell Swings

Run 200m (2 Laps)

BRYLEE IN RELAX MODE

DO NOTHING FOR 2 MINUTES, EXCEPT CLICK HERE

Rest Day

Skills:

Mobility work

7 Rounds for Time:

5 Thrusters (135/95)

10 Pull-ups

100m Sprint (or 1 Lap if running inside)

*Rest 1 minute between rounds

CINDY MILLIGAN WITH A SOLID “CHIN OVER THE BAR” PULL-UP

NUTRITION BASICS…

Thanks to Peter Egyed at CrossFit Fury for the post…

Need to refocus your goals for the last 1/2 of the challenge?  Read the checklist below and see which ones you can mark off as accomplished, which ones need more work, and which ones you just aren’t ready to tackle yet (if any.)

Here is a step by step list describing our nutrition. Remember that changing your diet is a process so this list provides a starting point and a direction in which to progress.

Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you will be. There is no counting, measuring, or weighing. You are not required to purchase anything specific from me or anyone else. There are no special supplements, drugs or testing required.*

1. Eliminate sugar including sports drinks and fruit juices and all foods that contain flour.

2. Start eating healthy fats. Avocados, nuts and seeds, and healthy animal fats should all be staples of your diet.

3. Base every meal or snack around a quality source of protein, with varying vegetables and seasonal fruit on the side.

4. Eliminate gluten grains. Limit grains like corn and rice, which are nutritionally poor.

5. Eliminate grain and seed derived oils. Cook with butter, Ghee, coconut oil, or animal fats. Use olive oil cold or at room temperature, not heated.

6. Attend your CrossFit class regularly and try new sports and activities.

7. Favor meats such as bison, beef, turkey, and lamb. Eat eggs and wild caught fish. Vary what you eat but try to avoid factory farmed and feedlot animals which are unhealthy and have poor omega.

8. Try varying your eating like we vary our workouts. Don’t graze like an herbivore through the day but instead imagine yourself a hunter-gatherer. Eat different foods, vary when you eat and how much you eat. Schedules are nice but change things up occasionally.

9. Post WOD nutrition.

10. Most modern fruit is just a candy bar from a tree. Go easy on apples, bananas, and dried fruit. Stick with berries and other seasonal fruit. Eat in moderation.

11. Eliminate legumes

12. Eliminate all remaining dairy, including cheese- (now you are “Orthodox paleolithic”)

If you can do step 1, that is about 50% of the benefit and alone a huge improvement on the standard american diet (SAD) By about step 6 you are at about 75%, by step 9 about 80% and at 10 you are at 99% for most people. These are just estimates, of course.

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