Thursday, 10-01-09

IF YOUR DIET SUCKS...there will come a time when no matter how hard you're working at it, you just can't seem to get results you were hoping for.

IF YOUR DIET SUCKS...it will affect every aspect of your daily life, from how your energy levels are to how your mood is.

IF YOUR DIET SUCKS...you will become frustrated and more than likely give up on your fitness endeavors because you think it has something to do with the fact that "fitness just isn't for you" or some other B.S., when really, it's all about your food choices.

Meats and Vegetables, Nuts and Seeds, some Fruit, little Starch, NO SUGAR. Boom! DONE! Simply following that prescription will get you on the right track.

If you have any questions remember just ask one of the Coaches.

WOD:

For time:

15-10-5

KB Swings

Box Jumps

and then:

5-10-15

Push-ups

Dips

Wednesday, 09-30-09

WOD:

Weighted Pull-Ups 3x5

and then:

3 Rounds for time:

10 Handstand Push-Ups

20 Dips

40 Squats

Tuesday, 09-29-09

WOD:

21-18-15-12-9

Deadlift (95#/65#)

Hanging Power Cleans

Front Squat

Push Press

Monday, 09-29-09

CrossFit Total Party Friday, October 2, 2009 from 5p-7p with Party to follow. Back Squat included!

Back Squat 3x3

then...

WOD:

AMRAP in 20 minutes:
200 M run

21 sit ups

15 sumo dead lift high pulls (65#/45#)

9 push ups

CrossFit Knoxville 1 Year Anniversary!

October 2, 2009

CrossFit Knoxville turns 1 year old! For this occasion we are having a CrossFit Total Party. Come and Total in the Back Squat, Press, and Deadlift from 5p-7p and then stay for the after party. (Beer and Pizza of course) Come celebrate this event and get your strength numbers for the following weeks to come. Remember you can bring your family and friends! See you there!

Friday, 09-25-09

CrossFit Knoxville 1 Year Anniversary/Total Party- October 2, 2009 5p-7p (Party to follow) Bring a your strength, family, and a friend!

WOD:

Benchmark "Friday" & Skills Day

Choose one:

2k row

Elizabeth

Randy

Thursday, 09-24-09

Julie in full extension with her dip. Remember full range of the movement is what we are striving for with each and every repetition.

Deadlift 1x5

then

WOD:

30-20-10

Pull-ups

Push-ups

Overhead Walking Plate Lunge Steps

Wednesday, 09-23-09

New members Holly and Tyler finishing up some 200 meter runs.

WOD:

5 Rounds for time:

50 Jumping Jacks

10-1 arm DB/or KB Snatches

25 Hollow Rocks

Tuesday, 9-22-09

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." -- Coach Mark Rippetoe

Press 3x3

then

WOD:

AMRAP in 20 minutes

200 M run

10 Dips
15 Sit-ups
20 Box or Tire Jumps

Monday, 09-21-09

"Back Squat"- Defined as such when the crease of the hip is at or below the knee. This is what is meant by taking a squat down to parallel.

Back Squat 3x5

then:

WOD:

5 Rounds for time:

10 Deadlifts (135#/95#)

10 Burpees

10 Pull-ups

Friday 09-18-09

BENCHMARK FRIDAY

Choices are:

1. 500M Row
2. 2K Row
3. Cindy
4. Elizabeth

Thursday, 09-17-09

WOD:

Weighted Pull-ups 3x5

"Randy"

75 Power Snatches for time: (75#45#)

Skill Work

Wednesday, 09-16-09

Mike in the bottom position of his Back Squat. Mike is another CFK athlete with a success story. Mike has lost 15 pounds to date with hard work and determination. Way to go!

WOD:

For time:

800 meter run

10 Ring Rows

10 Burpees

600 meter run

20 Ring Rows

20 Burpees

400 meter run

30 Ring Rows

30 Burpees

200 meter run

Tuesday, 09-15-09

WOD

Back Squat 3x5

5 Rounds for time:

21 Back Extensions

15 KB Swings

12 Wall Balls

Monday, 09-14-09

The CFK progress/leader board is up and still missing half of our members names. Don't forget to check the board and add your name if you aren't already listed.

WOD:

5 Rounds of 3- minutes of exercises:

1- minute per exercise with a 1- minute rest between rounds.

-Sit-ups

-Sumo Deadlift High Pulls

-Overhead Squats

"Do Work!"

Friday, 09-11-09

Benchmark "Friday" Pick a benchmark off the board and Do Work!

Thursday 09-10-09

Run 400M

Rest 3 min

Run 400M

Rest 3 min

Run 400M

Rest 3 min

Run 400M

Strength Work of Choice for Skills

Wednesday, 09-09-09

WOD:

AMRAP in 20 minutes of:

5 Thrusters

7 Hang Power Cleans

10 High Pulls

200 meter run

Post results to comments.

Tuesday, 09-08-09

Don't forget to sign in at the beginning of every class. The sign up sheet is located near the front door. Thanks.

WOD:

20 Walking Lunges

21 Pull Ups

21 Sit Ups

20 Walking Lunges

18 Pull Ups

18 Sit Ups

20 Walking Lunges

15 Pull Ups

15 Sit Ups

20 Walking Lunges

12 Pull Ups

12 Sit Ups

20 Walking Lunges

9 Pull Ups

9 Sit Ups

20 Walking Lunges

6 Pull Ups

6 Sit Ups

MONDAY 9-7-09

MONDAY SCHEDULE: ONE CLASS AT 9A.M.

Enjoy your Labor Day!!

09-04-09 Friday

MONDAY SCHEDULE: ONE CLASS AT 9A.M.

From This......

To This......

Thanks for all the support of our members we are finally growing! More people have attended workouts this week than any we have had and there are still two more days.

"Benchmark Friday"

"Karen"

150 Wallballs for Time 20#/12#

"Cindy"

20 Minute AMRAP

5 Pullups

10 Pushups

15 Squats

Thursday, 09-03-09

10 Reasons to drink water:

1. Water is absolutely essential to the human body’s survival. A person can live for about a month without food, but only about a week without water.

2. Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.

3. Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.

4. Drinking adequate amounts of water can decrease the risk of certain types of cancers, including colon cancer, bladder cancer, and breast cancer.

5. For a majority of sufferers, drinking water can significantly reduce joint and/or back pain.

6. Water leads to overall greater health by flushing out wastes and bacteria that can cause disease.

7. Water can prevent and alleviate headaches.

8. Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.

9. Water aids in the digestion process and prevents constipation.

10. Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.

WOD:

30 KB Swings (M 53#, W 35#)

5 Box Jumps

25 KB Swings

10 Box Jumps

20 KB Swings

15 Box Jumps

15 Kb Swings

20 Box Jumps

10 KB Swings

25 Box Jumps

5 KB Swings

30 Box jumps

Wed 09-02-09

For Time:

400M Medball Run

21 Double unders or 75 Regular Jumps

400 M Farmers Walk

42 Situps

Row 400M

Recover

10 Tire Flips

(can use partner if necessary)