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!!

5 Rounds of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest exactly 3 minutes in between rounds

Click HERE for a video of BARBARA.

ENDURANCE WOD at 5:30am

GUEST DAYS, DEC 9TH AND 10TH THIS WEEK

JASON CLINE DURING “FRAN”

HERO WORKOUT OF THE WEEK…

We have began a new challenge for any of you who want to try something different with your workouts.  On the whiteboard in the gym, you will see a Workout of the Week.  This workout can be attempted by you at any time during the week.  That means you can come in while the gym is open and when it is convenient for you.  You must respect others participating in the regular WOD and you need to be able to set-up and go about the workout on your own.  You can always choose to do the HERO workout of the week rather than the Workout of the Day.

The HERO’s are men who have died serving our country.  These men were avid CrossFitters and trained hard with a lot of passion to be able to serve their country better.  If you attempt the new challenge to complete a HERO workout be ready to work hard and show these HERO’s your appreciation for serving for you!  These workouts are typically longer, more grueling workouts than the regularly scheduled WOD’s.

Write your time up on the board, under than HERO’s name for the week.  If you scale the workout, that is fine.  Who knows?  Your time might be the best of the week.  Winners will be announced the following Monday, so you have Monday-Saturday to complete the Workout of the Week.  Winners will receive the bracelet pictured below with the name of the HERO on the band as well.  This way you can remember that your workouts are always something bigger than yourself!

Here is the WORKOUT OF THE WEEK for 12.6-12.10.

4 Rounds for Time:

30 step Overhead Walking Lunge (45/25lbs)

30 Box Jumps (24/20″)

20 Wall Balls (20/14lbs)

10 Handstand Push-ups (scale with ab mats, rather than bands)

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

MOBILITY WOD

Watch a video of “Angie” HERE.

CONGRATS ON STRONG FINISHES BY ALL OUR TURKEY DAY RUNNERS

Click HERE to register for the YMCA RESOLUTION run on January 1st, 2011.  Good luck to our runners, Laura Cole and Brian Koch, who are taking on the St.Jude 1/2 marathon this coming Saturday.  If you see them this week, wish them well!

CROSSFIT HENDERSONVILLE CELEBRATES 1 YEAR!

As I reflected on what I was thankful for over the weekend, I could not help but think of each one of our CFit Hville athletes. Our first year as a CrossFit affiliate has been a blast.  Day after day you guys come in and work so hard.  You have become stronger physically, mentally, emotionally, and spiritually.  Let me just say…it is VERY COOL to watch each of your transformations.

You guys are the reason our box has grown into a wonderful community over the last year.  Some of us were reminiscing in last week of the old days with the lil’ ole’ closet full of our equipment.  You trained right on the gym floor with little concern as to what others walking on the track where thinking as you were falling to the floor and then jumping back up again as quickly as you could. (I’m speaking of a burpee…)

I could tell story after story of fun moments in our first year as CrossFit Hendersonville, but I won’t because the post would be way too long.  So, to sum it all up…THANK YOU for being who you are and making my job so much FUN!!!

HAPPY BIRTHDAY CANDI SHARPE!

Row

Squat

Pull-up

Push-up

Sit-up

Perform :20/:10 intervals for 8 rounds per movement.  You will rest at the same movement until 8 rounds are completed. Want to see some “Tabata This” in action?  Click HERE for the squat portion of today’s WOD.

*This workout does not have a name, but it is on the “The Best of CrossFit Hendersonville” whiteboard so check out the top 3 contenders and let their Total # of reps motivate you to set the bar high for a good score.

THE DIBRITO’S AND THEIR FRIENDS!

OUR SPECIAL GUEST DAYS EVENT IS HAPPENING THIS WEEK!

Word on the street is CrossFit Hendersonville is open to your friends and family. Yes, you heard right!  You can bring your friends and family for FREE Monday-Wednesday this week.  We will have workouts that are “first-time” friendly and scaling options for beginners and advanced.  Don’t worry about bringing in 5 friends.  Everyone is welcome and they are welcome to come all 3 days, as long as they are a member of the FMC.  They can come 1 time with you if they are not a member of the FMC.

The Winds are Changing…

Just the reassurance that the more things change, the more things change. Ha! Good things are happening, great forces are at work — in my life, your life, and everyone’s life, if they merely open their eyes and embrace opportunity when it’s right there in front of them. Go and greet life with vigor!

Imagine what you could accomplish if this outlook was in your brain every morning: “I’m ready! Challenge me, judge me, fight me, love me. But whatever you do, don’t underestimate me! This world hasn’t even SEEN the best of me yet!”

The back squat, the front squat, the pull-up, the muscle-up, anger, hostility, or even indifference do not stand a chance against a properly motivated human spirit bent on achievement and service to others. Go forth and do good things. For CrossFit. For yourself. For everyone in your life.

I’ll see you at the gym.

From CrossFit Watertown

]]> http://crossfithendersonville.com/2010/11/tuesday-11-30-10/feed/ 0 http://crossfithendersonville.com/2010/11/friday-11-12-10/ http://crossfithendersonville.com/2010/11/friday-11-12-10/#comments Fri, 12 Nov 2010 00:00:35 +0000 Lindsey http://crossfithendersonville.com/?p=4569 For Time:

Run 400m

25 Push-ups/50 Sit-ups

20 Push-ups/40 Sit-ups

15 Push-ups/30 Sit-ups

10 Push-ups/20 Sit-ups

5 Push-ups/10 Sit-ups

Run 400m

TAMMY KALADA TACKLING THE BEAR LAST WEEK!

REST DAYS…

Do you have rest days programmed into your week or do you take a rest day when your body tells you?  For me, I like to listen to my body.  Somedays I will workout for 3 days in a row, take 1 day off, then work out 2 days in a row, then take one day off.  Other weeks I will workout 2 days, then take 1 day off and repeat.  Sometimes, I can workout 4 or 5 days in a row, then take a couple days off to recover.

These are all examples of workout days cycled with rest days.  Whatever cycle works for best for you is the one you need to stick with.  If you are one of those people who likes a set schedule and routine every week, then go ahead and program in 1-2 rest days a week.  If you are like me and like to take it day by day, then LISTEN to your body.  This is important with this type of athlete.  You can easily overtrain by not taking adequate rest days.  Look at the symptoms below of overtraining.  If you think you qualify as an overtrained athlete, take some time off!  Your body will appreciate it.  You will be able to train harder by giving your body the rest that it needs.  Rest days are the days where your body actually gets stronger!  If you have any questions on your training schedule, talk to your coach for advice on the best training cycle for YOU!

Read more about this topic HERE, from CrossFit SouthBay.

Symptoms of Overtraining:

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A compulsive need to exercise

Run 400m

25 Push-ups/50 Sit-ups

20 Push-ups/40 Sit-ups

15 Push-ups/30 Sit-ups

10 Push-ups/20 Sit-ups

5 Push-ups/10 Sit-ups

Run 400m

MOBILITY WOD

Deborah is just so excited about the “EAT YOUR BEST” Challenge that starts today.  She is moving so fast you can’t even see her clearly, but even with all that speed she still manages to smile about her excitement for the upcoming 8 weeks

CURRY CHICKEN SALAD

Click HERE for recipe from MDA.  Remember, just because you don’t have every ingredient on the list does not mean you still can’t try out the recipe.  Or if you don’t like something and you aren’t going to venture out to try something new, then just leave it out of the recipe.  Half the time I don’t have the ingredients to a recipe I want to make, but I try it with what I’ve got or make a few substitutions here and there and it turns out to be pretty good.  So, check out this chicken salad recipe and make it how you want to make it.  Throw it on a romaine, green, or red leaf lettuce and you will be good to go.

21-18-15-12-9-6-3 of…

Power Clean

Sit-up

Back Extension

MOBILITY WOD

WEAKNESS IS A CHOICE…BE STRONG

Do you work on your weaknesses or shy away from them?  Sure, it might not always be fun to get into the gym and work on something you are not good at, but what IS fun is the day you make that weakness your strength.  Remember, keep setting goals for yourself.  Try to tackle some of the more difficult skills like ring dips, overhead squats, or L-pull-ups.  Whatever your goats are, don’t let them be your goats next year.  There are 4 more months left of 2010.  That is plenty of time to work on a skill you need to develop.  Pick one skill or movement you would like to get better at, grab a coach next time you are in the gym, and practice, practice, practice.  Then, next year you can pick out another skill you need work on.  We have had many GOALS circled this year on our 2010 GOAL Board, but there are still some left that need a big red circle of accomplishment around them.  Check out what this CrossFitter has done to work on his weaknesses.  Maybe their is a certain workout of the day you want to see your time go down on?  Maybe you hate all the running WOD’s or the WOD’s with pull-ups in them.  Well, one way to make you enjoy those workouts a little more is to get better at the movements you hate!  Enough from me, check out THIS link to read another viewpoint of strengths and weaknesses and be sure to check out his video.

5-3-1+ BACK SQUAT

7 ROUNDS OF :30 ON/:10 OFF ALTERNATING INTERVALS OF…

Squats

Sit-ups

Push-ups

CASH OUT:

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

HAPPY BIRTHDAY JESSICA SHELTON!

THE CROSSFIT GAMES 2010…

Did anyone catch the Live Coverage of the Games this weekend?  If you did, you were amazed!  If you didn’t, now would be a great time to subscribe to the CROSSFIT JOURNAL.  Click HERE to subscribe for a whopping $25 /year.  In the next few days and weeks, the Journal will have videos of highlights of all the events that took place over the weekend.  Tennessee was well represented with Rich Froning Jr., out of Cookeville, who placed 2nd for the men and Michelle Kinney, from Memphis, who scored a Top 10 Finish.  The athletes tackled a whole weekend full of workouts that were physically and mentally challenging beyond anything most of us have ever experienced!  The set-up on Sunday looked more like an adult playground than a set-up for a workout.  With ropes to climb, walls to jump over, and bars to swing on the athletes truly enjoyed the weekend of workouts in a twisted love/hate CrossFit kind of way.  If you ever need some inspiration for a daily WOD, watch a few minutes of the videos that will soon be posted, and you will be ready to go!  Here are the winners of the Games from the CrossFit HQ post today.  From right to left, Individual Men, Affiliate Team, Individual Women, and Master’s Division.

]]> http://crossfithendersonville.com/2010/07/monday-7-19-10/feed/ 3 http://crossfithendersonville.com/2010/06/friday-6-25-10/ http://crossfithendersonville.com/2010/06/friday-6-25-10/#comments Mon, 28 Jun 2010 00:00:56 +0000 Lindsey http://crossfithendersonville.com/?p=3096 STRENGTH:

WEEK 4

5-5-5 BACK SQUAT

FOR TIME:

Run 100m/50 Squats

Run 100m/50 Push-ups

Run 100m/50 Sit-ups

Run 100m/50 Pull-ups

CASH OUT:

Accumulate :30-2:00 minutes of Tuc Sit/L-Sit on Parallettes

*IF YOU MISSED YESTERDAY’S POST, SCROLL DOWN AND LOOK AT WHAT TO EXPECT WHEN YOU HEAD TO THE GYM TOMORROW OR TUESDAY!

HAVE YOU EVER LOOKED THIS ADORABLE DURING A ROWING WOD?

…DOUBT IT!

HAVE YOU FINISHED YOUR 500M OR 2000M ROW YET?

THESE ARE THE LAST FEW DAYS FOR SKILLS TESTING…LET’S SEE SOME BIG TIME ACCOMPLISHMENTS IN THE NEXT FEW DAYS!

NEW CLASS!!!

You asked for it, you got it!  There will be a new class added to the schedule beginning on July 7th.  The gym is closed Monday, July 5th for the celebration of INDEPENDENCE DAY so that is why we are starting the new schedule on Wednesday.

MONDAY/WEDNESDAY AT 5:00 PM

This class will be open to all levels of fitness.  Enjoy the new time!

A LESSON ON HOW TO CLEAN UP AFTER YOURSELF…

THE BAD AND THE GOOD…

PLEASE TAKE A FEW SECONDS TO PUT THE PARALATTES UP PROPERLY.  THEY ARE VERY AWKWARD AND HARD TO STORE, BUT CAN BE DONE EASILY WITH A LITTLE PATIENCE.  WE HAVE ALREADY HAD 1 BREAK DUE TO MESSINESS, SO PLEASE TAKE CARE OF THE EQUIPMENT!  TAKE A LOOK AT THE PICTURE AND NOTICE THAT THE SHORTER FLAT PART FACES TOWARDS THE WALL WITH THE SUPPORT HOOKS.  THANK YOU FOR YOUR IMPROVEMENT IN CLEANING UP!

SUGAR, SUGAR, SUGAR

Click HERE to read all the possible names for SUGAR from WHOLE9

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?