AMRAP in 15 minutes:

Box Jumps :30, then

3 Rounds of 10 KB Swings/15 MB Sit-ups

HAPPY BIRTHDAY MRS. JOY!!!  This one is for you…

Joy Gregory has been with CrossFit Hendersonville since the early days!  In over a year, she has consistently been to workouts week after week.  If she had to miss one, which is VERY rare, she made it up. She is dedicated to improving her health and you can tell by the 70+ pounds she has lost in the last year!  She jumped on the “Paleo/Zone” wagon and though she might not weigh, measure, and eat perfectly clean everyday…she has made eating clean her lifestyle.  It’s not just a 40 day thing for her, it is her life.  I can’t say enough about her hard work day in and day out.  Even though she might not like every workout she has done since Oct. ’08, she did it with a smile on her face!  I could go on and on about this amazing women, but unless you know Mrs. Joy words don’t do her justice.  Thank you for being such a great athlete to train and setting an example for us all!  Let’s leave a few “Sweat Angels” for Mrs. Joy today as a birthday present!  Check out Joy’s testimonial here.

Mrs. Joy has spread the word about CrossFit Hendersonville and has brought many of her friends to join her workouts.  What about you?  Have you brought a friend to a FREE Saturday workout yet?  Why not tomorrow?  Introduce someone you care about to CrossFit and see them reach goals they never thought they could!

For time:

800m Run

50 Thrusters

30 Pull-ups

What more needs to be said?  These captured moments of Angela DiBrito getting a 93lb. PR on Clean and Jerk today says it all…That a girl!

WEIGHTLIFTING……

For the past couple of weeks, you all got a taste of how the sessions are going to run with the new programming.  We are working on STRENGTH if you haven’t noticed yet!  You will only get so far with your fitness if you don’t start progressively overloading the muscles.  The “mini” strength set that is programmed in after the warm-up and before the WOD, should take about 10-15 minutes.  Sometimes a little longer on max out days.  This is why YOU NEED TO BE ON TIME!  Which is AT LEAST 10 minutes early!  I know for some of you this is your first time lifting heavy and you are wondering how this works.  Well, it is going to get much easier… trust me!  You will learn as you go.  Here are a few tips to help you out and maybe some things to think about!

#1- Everyone needs to realize that when you are talking max efforts (today you were trying for a max effort 1 rep set), you don’t make huge weight jumps once you get at or near your max.  Now, you do make larger weight jumps for your warm-up sets.  Adding 5-10 lbs each time will make the session last 1 hr!  Remember, more weight at first, less weight at the end.

#2- You need to know what you can lift. If you are not recording your weightlifting efforts, you are making things harder for yourself. Get your workout journal, bring it in the room, and jot it down.  You rest in between sets anyway. You should be logging things in your journal similar to: “10/8/5/3/1/1/1 Clean and Jerk. Got 145# the last set. Warmed up with 45/65/95/115/125/135/145.  It wasn’t too bad. I think I can lift 5# more next attempt.” Keep good notes of every weightlifting session. The next time a max clean and jerk comes up, you will know what your max effort is, and you will be able to dial in your warm up lifts to get to the max lift quickly.

#3- Once you know how strong you are, warm up quicker!  When squatting, I blast through my warm up loads with little to no rest between loads changes. I start at 10 air squats right to 10 bar squats to 10 rep 65# squats to 5 rep 95# squats to 5 rep 135# squat to first max weight at 155# 5 rep effort. After I hit my bigger load efforts, I rest 2 minutes or longer between efforts.

#4- Learn how to breathe! Every lift should start with a HUGE gulp of air. Hold that gulp and push that gulp of air deep into the lungs. This will flatten out the diaphragm and better stabilize the spine.

#5- Don’t walk or stand in front of someone attempting a max effort. They are trying to keep focused. Help them out by encouraging!

#6- Don’t drop an empty bar on the ground. They cost big bucks!!! Bars loaded with bumper plates are supposed to be dropped, but recognize that they bounce and make sure they don’t bounce into someone else’s lower leg or worse.

# 7- Clean your DNA off the bars. If you bleed on something, go in the kitchen, get the cleaning supplies, and clean your bar!

#8- DON’T BE LATE!!!! The sessions are fast paced and dialed in. And don’t think I will not notice if you “conveniently” show up after the strength session is over. I do not have any problem telling you to wait for the next session…. HAHA!  Respect everyone’s time.  They are paying money just like you!

#9-  Feel free to come in a little early to do some warm-up work on your own…

#10- Keep lifting heavy and getting excited about your gains!  You guys have surprised me with how much you enjoy this part of the session and I LOVE IT!  I will keep giving you pointers to help you lift more, but keep getting after it.  You won’t always PR, but when you do…BE EXCITED.  That’s a big step towards higher levels of fitness and better quality of life!

3 Rounds for time:

Run 800m (6 laps around indoor track)

50 Back Extensions; aka-Supermans

50 Sit-ups

Modified:

3 Rounds for time:

600m (4 laps around indoor track)

35 Back Extensions

35 Sit-ups

Beginner:

Run 400m (3 laps)

25 Back Extensions

25 Sit-ups

Greg, Billy, Ben, and Shannon having a good ole’ time this morning.  They thought 5 lb baby blue dumbbells would work best for “Hansen.”  No wonder their times were so fast!

Everyone worked really hard today and I was impressed with the overall efforts.  Many of you hate burpees, but that didn’t stop you from finishing each and every one.  Hero workouts are tough, but you guys showed your drive and motivation to hit the WOD hard.  I congratulate you on a job well done!  Let’s keep getting after this month of Benchmark workouts!