STRENGTH:

WEEK 3

5-3-1+ PRESS

AS MANY REPS AS POSSIBLE:

2 minute Tabata Push-up

400m Run

2 minute Tabata Sit-up

400m Run

2 minute Tabata Jumping Pull-ups

400m Run

*Tabata Interval= :20 on/:10 off

CASH OUT:

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

SORRY FOR LACK OF POST YESTERDAY!  BRYLEE HAS GOT ME DISTRACTED, AND NO…SHE’S NOT HERE YET!  SORRY FOR ALL YOU JUNE 21ST BIRTHDAY  GUESSES.  YOU GUYS THAT VOTED ON A LATE DELIVERY ARE LOOKING PRETTY SMART RIGHT NOW.  BY THE WAY, I AM HEALING MUCH QUICKER THAN I THOUGHT.  THANK YOU FOR ALL OF YOUR PRAYERS!!!

I WILL MAKE IT UP WITH LOTS OF INFO FOR TODAY’S POST!

Start HERE with a new RECIPE for a cooling drink on these hot summer days. REFRESHING WATERMELON AGUAS FRESCAS!!!

SKILLS…

LEVEL 1 and 2 SKILLS TESTING is about to come to a close.  You have one week left to complete the Skills.  Let’s discuss the ones that you might give you some difficulty.

KB SNATCH:

In the picture above, Trey, is finishing up the kettlebell snatch.  Check out THIS video for a brief demo, from Kettlebell Guru, Jeff Martone.  Remember, keys are to use your hips as in the kettlebell swing, keep your elbow/wrist loose, and after that kettlebell traces through your midline with elbow high outside and gets above eye level, PUNCH the kettlebell to the ceiling quickly.  A slow punch will result in a bruised forearm.

MUSCLE UP:

Don’t give up on your false grip.  It feels uncomfortable because it should.  It is new and different from any grip you have ever used.  Keep practicing false grip pull-ups and muscle up progressions to help you reach your goal!  Check out THIS video to see the false grip in action.

WEIGHTED PULL-UP:

Your best bet with increasing how much more weight you can lift to pull-up over the bar is to GET STRONGER!  Obviously this gymnastic skill is highly strength-biased, so the stronger that upper body is, the more weight you will be able to add on.  Try different methods of adding weight.  Try linking up a band with a kettlebell, wrap a dumbbell in between your ankles, or grab out lifting belt and add some plates to it.  Watch THIS video to see weighted pull-ups in action.  Does he get the extra 157 lbs?

SKILLS TESTING:

Handstand Hold, Frog Stand, L-Sit, Handstand Push-up, and Ring Tuck Sit

STRENGTH:

WEEK 1

5-5-5+ PRESS

WOD:

“Jackie”

Row 1000m

50 Thrusters

30 Pull-ups

CASH OUT:

3-5 sets of 10 Hollow Rocks; rest :20-:30 between sets

Thanks for the SURVEY responses!

I appreciate you guys taking the time to fill out the survey.  Again, as I said after the first survey, we will definately get started making some necessary changes to our gym.  First off, more space is on its way!  Plus, not too much longer until more class times and more flexible schedules will be possible.  We just gotta get Brylee here and then she’ll be helping coach, too!  You guys will have 4 sets of eyes on ya  Thanks for being patient with us as coaches as we do our best to give everyone the experience they desire in the small group setting that makes CrossFit what it is.  If it wasn’t for our strong community of athletes, CrossFit Hendersonville just wouldn’t be the same.  You guys are the glue to our program. Keep encouraging one another during WOD’s, helping clean up after one another, and sticking around after class to listen to a classmate tell you what’s on their mind.  It is fun to see you guys interact with one another and develop relationships with each other.  Thanks for being a part of something that is only going to get better and better.  I hope you will be as involved with CrossFit H’ville as you can be.  The CrossFit program gets even more fun when you interact with your fellow CrossFitters and take your fitness to other places besides the gym!!!

On this same note, we had some responses to the survey about doing a few more group activities.  Any suggestions besides the events I posted on Sunday?  We will be taking a trip down the Ocoee River in late August, so plan on that!  What about an Amazing Race Event, a Sounds game, or a trip to Climb Nashville?  Any ideas you guys have please post to comments!

MORE ACTION FROM THIS WEEKEND…

300 fITNESS GAMES, Men's Event 2 from Lindsey McDuffie on Vimeo.

300 FITNESS GAMES, Men's Event 2, Part 2 from Lindsey McDuffie on Vimeo.

“A man’s health can be judged by which he takes two at a time – pills or stairs.” ~ Joan Welsh