Nutrition is the foundation of the results your looking for. Body Composition and Performance are directly linked to what you put in your body. The old saying " you are what you eat" is very true. You can't outtrain a bad diet. If you have a question about the way you should be eating talk to one of the coaches. We will get you started in the right direction.
Squat
Week 3 Sheet
and then...
"Benchmark Friday"
Friday, 10-30-09
Thursday, 10-29-09
WOD:
2 Burpees
16 Deadlifts
4 Burpees
14 Deadlifts
6 Burpees
12 Deadlifts
8 Burpees
10 Deadlifts
10Burpees
8 Deadlifts
12 Burpees
6 Deadlifts
14 Burpees
4 Deadlifts
16 Burpees
2 Deadlifts
Wednesday, 10-28-09
The Self-Defense Seminar this weekend was a success and if you missed it don't worry we are going to have another one soon. Check the website and facility for future information.
Press
Week 3 Sheet
and then...
WOD:
800m run
50 KB Swings
800m run
Tuesday, 10-27-09
CrossFit Knoxville would like to say congrats to Sara for finishing 10th place in her age group at the Race for the Cure this weekend! Way to go!
WOD:
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/85)
Monday, 10-26-09
CrossFit Knoxville is sorry to hear that Mike Hall has to leave us because he has accepted a new job in the Chicago area. We are very happy for you Mike and you are welcome here anytime your back in town. Mike also wanted us to post this message that he left with us.
Coaches/Members,
I just wanted to take a minute to thank all of you for everything you did for me while I was in Knoxville. I didn't really know anyone when I moved down there but you all welcomed me and made me feel right at home. The atmosphere that the members create is incredible, it's like nothing I have ever experienced. I want to thank you all for being as nice as you were and pushing me through the workouts each and everyday.
Deadlift 5/3/1The coaches I can't say enough about. You all taught me so much in the little bit of time that I was there. I truly appreciate the time that you spent with me after workouts working on the skills. As well as the level that you would push me to during the workouts. Overall, you all made my time in Knoxville very enjoyable. Thank you again, and I wish you all the best in the future.
God bless,
Mike Hall
Week 3 Sheet
and then...
WOD:
30 Push-ups
40 Pull-ups
50 KB Swings
60 Sit-ups
70 Burpees
or
20 Push-ups
30 Pull-ups
40 KB Swings
50 Sit-ups
60 Burpees
or
15 Push-ups
20 Pull-ups
25 KB Swings
30 Sit-ups
35 Burpees
Woman's Self Defense Seminar- Sunday, October 25, 2009 10a-2p
CrossFit Knoxville is offering a Women's Self Defense Seminar open to members and non-members. The cost is $50 and all you need to do is show up at 10am. Don't miss this chance to learn the basic's of how to avoid the hostile intent of an attacker as well as defending yourself when it is unavoidable. We are located at 9355 Kingston Pike in the Market Place Shopping Center. 356-9000 for any questions.
This seminar is being instructed by Kevin Engstrom of S.A.T.D.S.
www.stromcqc.com
Important Message!
There will be NO Saturday Workout! Several CrossFit members will be involved and running in the Race for the Cure. Have a great weekend and we will see you next week.
Friday, 10-23-09
We have two birthdays that are happening this Saturday. One is Ralston who has been with us since the garage days and the other is the kid that is going to break all of Ralston's records here in the near future, Harrison. Happy Birthday to you both from CFK!
Bench Press 5/3/1
Week 3 Sheet
and then...
"Benchmark Friday"
Tuesday, 10-20-09
One year ago to the day where it all started.
WOD:
"Tabata Do Work!"
"Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Pull-ups, Push-ups, Sit-ups, and Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.
Scoring Example:
A total score of 40 is determined by adding up the lowest number of reps in any set of each exercise.
10 Pull-ups
5 Push-ups
10 Sit-ups
15 Squats
This score is a 40.
Friday, 10-16-09
Deadlift
Week 2 3x3
and then:
WOD:
"Benchmark"
Choose a benchmark WOD from the board you haven't yet completed. If you have completed them all than choose one to repeat and beat your last time. It's time to Do Work!
Thursday, 10-15-09
Everybody wish Beth a Happy Birthday when you see her!
Happy Birthday Beth!
The Hormonal Response to Intense Exercise:
(Tony Leyland – CFJ March 2008)
The hormonal response to high-power activities includes testosterone & human growth
hormone, but many others are involved. The intense work also causes cellular damage
that forces the body to rebuild tissue & strengthen, there are important hormones
involved in the rebuilding process. And, your metabolism will stay elevated for much
longer after a high power activity due to the action of adrenal gland hormones.
Performing only long-slow, low-powered aerobic work is clearly inadequate for driving
healthy hormonal response & truly healthy body composition - one that includes adequate
musculature in all regions of the body, good bone & connective tissue density, and
healthy body fat levels.
Weighted Pull-ups
and then:
WOD:
4 Rounds for time:
400m Run
21 Push Press (95/65)
21 Box Jumps
Wednesday, 10-14-09
Week 2
and then:
WOD:
21-15-9
Jump Squats
Pull-Ups
Hollow Rocks
Med Ball Cleans
Tuesday, 10-13-09
WOD:
5 Rounds for time:
5 DB Renegade Rows Each Side
10 Overhead Squats
15 Sit-ups
20 KB Swings
Monday, 10-12-09
Back Squat
and then:
WOD:
5 Rounds for time:
10 Push-ups
10 Wall Balls
10 Back Extensions
200m Sprint
Thursday, 10-08-09
This is one way to carry your Kettlebells during your Farmers Walks, just not recommended by CrossFit Knoxville.
WOD:
For Time:
200m Farmers Walk
50 Walking Lunge Steps
200m Sprint
200m Farmers Walk
50m Walking Lunge Steps
200m Sprint
100 Sit-ups
Monday, 10-05-09WOD
Thanks to everyone who came out on Friday and gave it their all! Many personal records were set and we have a feeling those will be broken again soon. Great Work!
WOD:
Bench Press 3x5
and then:
7 Rounds for time:
3 Thrusters
6 Pull-Ups
9 Squats
Friday, 10-02-09
CrossFit Knoxville "Total" Party
Back Squat/Press/Deadlift
5p-7p Workout
7p-???? Party
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