Shoulder Press 3-3-3+

(70%,80%,90% of 90% 1RM)

Skill:

L-Sits 3 x :10-:20

5 Rounds for Time:

30 Kettlebell Swings

20 Sit-ups

10 Handstand Push-ups

*Rest 2 minutes in between rounds

*Goal: Don’t set down your kettlebell!

WE ARE GOING OLD SCHOOL WITH THIS PIC…DOWNSTAIRS BY THE CLOSET

OH, WHERE WE HAVE COME!  ANYONE KNOW WHO THIS LONG TIME CROSSFITTER IS?

COCONUT FLAKES…

Are you eating lots and lots of nuts and overloading the Omega 6 consumption?  Try using coconut products are a source of fat, especially for a nice, refreshing snack.  They are pretty cheap, about $3 a bag.  You can find them at Whole Foods.  Coconut products contain medium chain fatty acids. “In the 1980s MCTs became a popular source of energy for people engaged in high-level sports such as bikers or marathoners.  High carbohydrate diets had been popular for providing quick energy, but carbs also stimulate insulin, which causes your body to deposit fat.  MCTs provide quick energy as well, but since they are a fat and not a carb, they don’t stimulate insulin, and you don’t have the problem with weight gain.  MCTs do stimulate thermogenesis, which is the process where your body produces heat by increased burning of fat.  This is a good thing for people who are trying to lose fat.”

Click HERE to link to more research on medium chain fatty acids.

Rest Day

Skills:

Hollow hold/rock/superman/pelvic tilts

For reps:

1000m Row (with partner, row 250m each, then switch)

Tabata Push-ups

Tabata Sit-ups

1000m Row (with partner, row 250m each, then switch)

THE EARLY BIRDS AT 5AM

PULL-UP CLINIC…

WHEN: Saturday, January 29th

TIME: 7:30-8:00am AND 9:00-9:30am, *Only sign up for 1 time slot, you don’t have to be there both times

WHO: Anyone who needs help with their pull-up, kipping or dead hang

WHAT: Coaches of CFH will be breaking down the kipping pull-up and giving you helpful drills and tips to improve your technique.  For the dead hang pull-up, we will give cover drills to improve overall upper body strength, such as weighted pull-ups, L-hang pull-ups, and inverted body rows.  We will incorporate different grips and play around with movements like cornrows and windmills.

COST: FREE!!!  Can’t beat that

HOW TO SIGN UP: On whiteboard in the gym

For more questions, contact Lindsey at lindsey@crossfithendersonville.com

HOW TO MAKE EATING WELL WORK…

Be prepared!  Know in advance what you are going to eat and you will set yourself up for success.  Want to see how to make clean eating work?  Check out THIS video.  And not only check it out, but DO IT!  You will be amazed at how well your week goes after doing this just once.

For Time:

50 Double Unders/50 Sit-ups

40 Double Unders/40 Sit-ups

30 Double Unders/30 Sit-ups

20 Double Unders/20 Sit-ups

10 Double Unders/10 Sit-ups

*Sub 4:1 Single Unders for Double’s

Click HERE to see a speedy fast ANNIE.

GUEST DAYS TODAY AND TOMORROW…ALL CLASSES OPEN!

ELLEN KEISER NOT TOO WORRIED ABOUT HER BATTLE SCARS FROM HER TEAM’S LAST WORKOUT

HOLIDAY STAY LEAN AND MEAN COMPETITION…

We are 1 week away from our Team Competition next Thursday.  There are still a handful of hard workouts to come, some holiday eating to clean up, but most of all a good time to be had by all next week!  Coaches, get your teams ready. You’ve got one more week to prepare!

Try out this recipe for the Holiday Sweet Tooth when you just need a substitution!  Maybe the Coach of the Winning Team will have this Ready to Consume after the BIG WIN!

Ingredients

16oz almond butter

2 eggs

1 cup honey

1 tbsp pure vanilla

1/2 cup cocoa powder

1/2 tsp sea salt

1 tsp baking soda

Blend almond butter until smooth (microwave a little bit).

Add eggs, honey and vanilla. Blend cocoa, salt, and baking soda.

Grease a 9×13 pan

Bake @325 for 30-40 minutes.

Enjoy!

1o Right Arm DB/KB Press

10 Left Arm DB/KB Press

15 Knees to Elbows

25 Sit-ups

THE KIDS AT CROSSFIT MURFREESBORO DOING “GRACE”

THANKS TO THE COACHES AT CFIT MURF, DAVID AND EVAN, FOR RUNNING A GREAT EVENT!

PALEO SCHMALEO

from the Whole9 Site

The term “Paleolithic Diet” as defined by Dr. Loren Cordain represents a very particular way of eating – no grains, no legumes, no dairy, nothing processed or artificial.  But in an attempt to cash in on the Paleo bandwagon, the term is now being bandied around by marketers, companies and sales campaigns with little to no regard for the original definition of the word.

Click HERE to read the new post by Melissa and Dallas.

If it says “Paleo” it is good, right?  Not always!  The new Paleo trend is just like the Organic trend a couple years back. To make money, companies started using organic ingredients to sell basically junk food.  Just because everything in the ingredients list says “organic” does not mean it is good for you.  If the “organic” product has 4 different types of organic sugars and brown rice, is it really that good for you?  Moral of the story…don’t get sucked into “organic this or Paleo that.” Be conscious of what you are putting in your mouth.  Know what is going to fuel your body each day!

]]> http://crossfithendersonville.com/2010/11/tuesday-11-9-10/feed/ 1 http://crossfithendersonville.com/2010/10/tuesday-10-12-10/ http://crossfithendersonville.com/2010/10/tuesday-10-12-10/#comments Tue, 12 Oct 2010 00:00:41 +0000 Lindsey http://crossfithendersonville.com/?p=4335 3 Rounds for Time:

25 Box Jumps

25 Push Press

25 Double Unders

25 Push-ups

25 Sit-ups

GOT MILK???

Check out this video and post to comments your thoughts about milk.

You know they sell coconut milk and almond milk at the grocery store, right?

Row 1000m/ 50 Kettlebell Swings/50 Sit-ups

Row 750m/40 Kettlebell Swings/40 Sit-ups

Row 500m/30 Kettlebell Swings/30 Sit-ups

HAVE YOU CHECKED OUT OUR EVENTS PAGE?!?! TONS OF NEW INFORMATION ON WHAT’S GOING ON AT CROSSFIT HENDERSONVILLE THIS FALL! MAKE SURE YOU CHECK IT OUT SO YOU ARE IN THE LOOP!

Why Gymnastics?

Several of you have been asking “Why gymnastics?” or stating “This is WAY out of my comfort zone”. I want to remind you that life is not about being comfortable, moreover, being good at life is not about being comfortable.

In the exercise world you will see many images of “Fitness”. For example, world-class marathon runners whose legs resemble a femur-hot-dog-wrapped-in-a-skin-bun.

If you saw this man outside of his uniform would you look at him and say, “Wow. THAT guy is fit!”. While this is a wonderful and admirable accomplishment for this kenyan. One has to wonder how this endurance athlete protects his joints, reduces risk of injury, metabolizes food, has energy,  protects his bones, etc.

However, on the other end of the spectrum we have the athletes who go overboard specializing in body building, ignoring flexibility, endurance, agility, etc. And ending up like this guy…

Eww, right? Imagine this guy checking off his final level 1 skill of touching his palms to the wall with straight legs (hamstring flexibility). Okay, so this example is a little extreme but I think you get my point

What I’m trying to say, is that specializing in one thing or another is not beneficial to our overall health and fitness. It is vastly important that we train to be well rounded in all 10 domains of fitness, cardiovascular/respiratory fitness, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy. Unfortunately, this is not easy. If it were, everyone one would do it and nearly 30% of Americans would not be obese nor would America rely on our medical system the way we do. It is important we get ourselves out of our comfort zones in order to improve; lets use the strength we gained from Wendler’s 5-3-1 program to maximally benefit ourselves.

For more in-depth information on this topic,  I HIGHLY recommend this article from the Crossfit Journal titled, “What is Fitness?” As well as reading this interesting view point I found on Crossfit Inviticus’ website.

Gimmick, or the Real Deal?
Written by C.J. Martin of Crossfit Inviticus – but stolen from Kelly Starrett of San Francisco CrossFit

K-Star of SFCF had a great post last week titled “Not a Gimmick.” The post was perhaps the best summation of why CrossFit is so efficient and effective at making folks fitter. In response to a question of why CrossFit is so popular and successful, K-Star said, “Because, it’s not a gimmick. Front-Squatting and Running isn’t a gimmick.”

The SFCF post goes on to point out that “[m]arrying together Olympic sports is a hard stinking workout, and one without a ceiling or top-end,” and then explores the elements that make up our program:

Gymnastics? Not a gimmick. Check.
Olympic Weight-Lifting? Not a gimmick. Check.
Barbell Training? Not a gimmick. Check.
Running and rowing? Not a gimmick. Check.
All these elements mixed together? Gut Check.

Brilliant. This is exactly what separates us from the rest of the fitness world. We’re cutting away the crap gimmicks and shortcuts. There is no 8-second Abs machine or ridiculous hula chair that will make you fit while you watch T.V. If you walk into CrossFit Invictus, SFCF or any other CrossFit affiliate worth it’s salt, you’re going to be expected to work hard. You’ll be provided tools to achieve your fitness goals quicker than you might with other training protocols, and you’ll be given a lot of support from the coaches and crew, but nobody is going to promise you fitness without effort.

Now ask yourself (if you haven’t already) if you’re nutrition plan follows these same principles. Our first and best recommendation comes straight from World-Class Fitness in 100 Words – “Eat meat and vegetables, nuts and seeds, some fruit, less starch and no sugar. Keep intake to levels that will support exercise but not body fat.” No gimmick there either. Meat, vegetables, nuts, seeds and fruit have been staples of our diet since we started walking upright.

Seems simple right? Then stop buying the crap gimmicks. If someone promises that a supplement will help you pack on muscle or drop a lot of weight quickly, it’s a gimmick. If someone promises you can eat whatever you want as long as you take the pill they’re offering, it’s a gimmick. If it has a label with a laundry list of ingredients, it is a chemistry experiment masquerading as food. If you heard about the product on a commercial, it shouldn’t be eaten.

Keep it simple. Apples, walnuts, fish, turkey and asparagus don’t require nutrition labels, ingredient lists, potential side effect warnings, and marketing campaigns. These are good wholesome foods that have been around forever. They are nutrient-rich and pretty darn tasty once you cleanse your taste buds of the massive quantities of sugar and salt found in most packaged foods.

Stay the course with good clean eating, stay away from the crap gimmicks, and you will find that your body is optimally fueled for the gimmick-free workouts that we’re throwing at you.

]]> http://crossfithendersonville.com/2010/09/friday-9-3-10/feed/ 3 http://crossfithendersonville.com/2010/08/friday-8-27-10/ http://crossfithendersonville.com/2010/08/friday-8-27-10/#comments Fri, 27 Aug 2010 00:00:59 +0000 Lindsey http://crossfithendersonville.com/?p=3956 STRENGTH:

Power Clean 5-5-5

3 ROUNDS FOR TIME:

21 KB Swings

21 Push-ups

21 Back Extensions

21 Sit-ups

HAVE YOU SIGNED UP YET?! 

Are you busy on Saturday, September 25^th?

Go ahead and check your calendar…

If there’s nothing already on your calendar then you have the opportunity to take part in a CF workout to support some great charities.  The workout is Fight Gone Bad (described here).  It’s just like any other CF WOD that you’ve done since you’ve been coming to this awesome gym, but this is done to benefit others (and you get a great workout out of it as well).

We are wanting as many people as possible to participate, and not just CF Hendersonville members.  You can invite friends or family to participate as well.  Why do we want as many people to participate you ask?  For several reasons, but mainly to raise as much money as possible for the three charities:  LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation (check them out).

Please consider taking part in this event.  All you have to do to participate is:

1.    Sign up at the gym on the list on the front wall;

2.    Register online at http://www.fgb5.org/ by clicking on Register (I saved you a step) and following the instructions (you will be led to the rapidgiving website, which is part of the fundraising company facilitating the donations for this event;

3.    Register under CrossFit Hendersonville as your team; and

4.    Get some donations (just $150 will get you an official T-shirt) by talking to friends and family through email, Facebook, or whatever means you like (donations may be made online on your personal fundraising page by credit card, PayPal, or check)

Did I mention that CrossFit Affiliates all over the world will be doing this on the same day, all raising money for these charities?  Over the past four years this event has raised over $2 million.  As I type this email the current total raised for this year alone stands at $241,220.

Thanks to those of you that have already signed up at the gym… if you haven’t registered online yet, then please do so.  Once you register, from your personal fundraising page, you can see the CF Hendersonville team page, which shows our gym’s current total to be $540!  That’s awesome, and I can’t wait to see how much we can raise by September 25^th.

It’s going to be a great event, and if for some reason your calendar is not full that day and you still cannot participate for some reason, then please come out and support those who are.  We may need volunteers to score athletes and cheer them on individually as well, more on that later.

What a great way to help others in a meaningful way, support the community of CrossFit, and spread awareness in our community about who we are and what we can do when we come together for a great cause. Look forward to seeing you there!

Shoulder Press 3-3-3+

“ANGIE”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

THE FINAL DAY OF THE PULL UP CHALLENGE IS HERE, 5050 Pull ups down, 0 to go!!!!!!

Congratulations to the dedication and hardwork of the following Crossfit Hendersonville athletes:

Trey Pettis

GregCanella

Doug Warren

Karen Canella

Kim Mainland

These guys are the definition of commitment; fitting in pull-ups on vacation in Maryland, North Carolina, and Florida. Doing pull-ups despite rips in hands, sore shoulders and EVEN a ruptured ear drum, now that deserves some recognition! Congratulations guys! You should feel so proud of yourselves for your accomplishment, we at Crossfit Hendersonville sure are proud of you! Take a break, rest your arms and know that you DID IT, and IT’S OVER!!!

If you didn't come in to the gym yesterday, here is a little taste of what is to come today!

"Angie" from Leonid S. on Vimeo.

5-5-5 PRESS

FOR TIME:

75 Sit-ups (25 Sit-ups, 25 Med Ball Sit-up Throws, 25 Overhead Med Ball Sit-up Throws)

150 Squats (50 Air Squats, 50 Jumping Squats, 50 Air Squats)

75 Sit-ups (Repeat as above)

CASH OUT:

3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Knees to Elbows

HAPPY BIRTHDAY LAURA MCDOUGAN!

Another interesting study posted by Crossfit AnaerobicInc.

If Americans ate only foods advertised on TV, a new report says, they would consume 25 times the recommended amount of sugar and 20 times the amount of fat they need, but less than half the dairy, fiber and fruits and vegetables.

For the study, being published this month in The Journal of the American Dietetic Association, researchers taped 28 days of prime-time television as well as Saturday-morning programming on the four major broadcast networks. They identified 800 foods promoted in 3,000 ads and used a nutritional software program to analyze the content of the items, comparing the foods’ nutritional values with the government’s food guide pyramid and recommended daily intake values for various nutrients.  Continue reading..

]]> http://crossfithendersonville.com/2010/07/tuesday-7-27-10/feed/ 1 http://crossfithendersonville.com/2010/07/tuesday-7-6-10/ http://crossfithendersonville.com/2010/07/tuesday-7-6-10/#comments Tue, 06 Jul 2010 00:00:45 +0000 Lindsey http://crossfithendersonville.com/?p=3178 STRENGTH:

5-5-5+ PRESS

AMRAP in 15 minutes:

10 Overhead Squats

20 Sit-ups

CASH OUT:

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

CONGRATULATIONS TO THE FOLLOWING NEW LEVEL 1 AND LEVEL 2 ATHLETES!

LEVEL 1

Julie Alexander

Jason Strickland

Kim Mainland

LEVEL 2

Billy Shelton

Trey Pettis

Doug Warren

**Forgive me If I left anyone off.

This is a HUGE accomplishment! We are all so proud of you for your hard work.

Each one of these men and women got to the gym early, stayed late, came in on off-days, some even left work early!! They practiced skills at home that they didn’t get the first time at the gym and in turn accomplished their goals. Your time spent was not in vain, YOU DID IT!

For those of you who did not reach your goals this time; do not be discouraged. Each one of the athletes who succeeded had their first day in the gym, and it wasn’t until hours hard work that they reached their goals. Now that you have gotten a feel for all of the skills, you know where to start. You have found your weaknesses and are able to improve on them by practice. Take time to work on the skills you want to acquire. Grab a coach, have them help you along- we LOVE to help!

“I never stay away from workouts. I work hard. I’ve tried to take care of my body. I’ll never look back and say that I could have done more. I’ve paid the price in practice, but I know I get the most out of my ability.”  -Carl Yastrzemski

After a long holiday weekend it’s easy to feel unprepared when it comes to meal planning for the week, click HERE for this AMAZING recipe I found on Mark’s Daily Apple. I don’t know about you guys but this will definitely end up on my dinner table this week!

Crispy Nut and Herb Fried Chicken with Creamy Avocado

DON’T FORGET TO BRING YOUR NEW 5-3-1 SPREADSHEETS TO CLASS THIS WEEK!