Pure Spectrum CBD @ CFK!


CrossFit Knoxville is excited to announce the arrival of Pure Spectrum CBD oils.

What’s up CFK?  I’m absolutely stoked to introduce to you some new products for 2019, starting with Pure Spectrum CBD’s.  Some of you are well versed on CBD oil and the Endocannabinoid system, some may have no clue what this is.

 

For those not well versed, I have attached a product guide and will include a link to an entire library of peer reviewed articles on the usage of CBD oils in relation to various conditions.  I’ll speak to just a couple to inspire you to click the link and learn about the endocannabinoid system and it’s affects on the body.

 

In the A’s only:

  • ADHD
  • Alzheimers
  • Autism
  • arthritis
  • anxiety
  • addiction

You can see the power of CBD oil.  The fact that the endocannabinoid system even exists is mind-blowing, let alone the benefits of CBD oil and how it affects your bodily functions.  It’s literally a ‘lock and key’ system where your body has the receptors or “locks” and the plants produce the “keys” to your health and well being by bringing you back to homeostasis.  (google it)

 

If you have followed me back when I actually posted on FB you will know I’ve been following the medical use of marijuana and CBD for years.  I don’t even want to use the words medical marijuana because of the negative connotations but I did, so keep reading for me to explain.

 

CBD’s are responsible for most of the powerful healing properties of marijuana and that’s what we’re focussed on here.  CBD’s have literally saved lives in certain conditions such as epilepsy and cancer.  I have been waiting for a product that I could trust to be Organic, possess the potencies claimed, etc..  Basically a company I could trust, and we’ve found it in Pure Spectrum.

 

**Note: While THC is effective for certain conditions but also makes you “high” and is illegal in some states and we won’t really go into that.   Pure Spectrum CBD oils, salves, and vapor cartridges are THC free.  You won’t fail a drug test or be “high”.

 

I have been personally using the Pure Spectrum tinctures, salves, and vape pen for about 3 months at this point.  The major benefits have been as follows in order of importance for me:

  • Anxiety – I’m very “high strung” as some of you know!
  • Inflammation – Specifically joint pain relief.
  • Improved Focus – See #1.

I’ll shut up now and provide the links.  Happy reading and look for a usage guide and how to decide how much CBD’s you require in a separate blog post.  Do yourself a favor and do some research and try it out.  There are zero negative affects if it doesn’t work for you and it’s not expensive to try.

 

Pure-Spectrum-2018-Product-Guide

2017.2.11


CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) 3 rounds

20 seconds jumping jacks or clap jacks

10 seconds rest

20 seconds mountain climbers or mountain climbers to outside of hands

10 seconds rest

2) 3 Way Hip Stretch x 2 reps per position, 5 seconds hold at each position https://youtu.be/9wfIEPJ2oWg

3) 2 rounds

10 Single Arm DB/KB OH Lunges

10 KB Swings to Nose level

30 Seconds Deadbug

SKILL AND INSTRUCTION

1) With a PVC or empty barbell

5-7 Hang Muscle Snatch + 5 Overhead Squats

5-7 Hang Power Snatch + 5 Overhead Squats

5-7 Power Snatch + 5 Overhead Squats

TRANSITION AND BUILD UP

3 rounds

3 Power Snatch

3 Overhead Squats

3 Shuttle Runs

*Increase weight on the power snatch and overhead squat each round

Workout of the Day

Metcon (Time)

With a partner:

5 Rounds

5 Power Snatch (135/95)

5 Overhead Squats (135/95)

5 Shuttle Runs (10 meters down and 10 meters back = 1)

*The flow is as follows: Person 1 does 5 Power Snatch, 5 Overhead Squat, then 5 shuttle runs. Then person 2 does 5 Power Snatch, 5 Overhead Squats, and 5 Shuttle runs. That is 1 round.
INTENDED STIMULUS

These are meant to be fast paced sub 2 minute intervals each round. Load should allow for unbroken overhead squats and unbroken or fast singles on the power snatch.

SCALING OPTIONS

1) Power Snatch and Overhead Squats

Scale loads to hit the desired stimulus as mentioned previously. If someone can power snatch better than they can overhead squat, they can adjust weights between the two movements

2) Shuttle run

Scale so that a round does not take longer than 2 minutes. and pace is still fast.

Cooldown

Warm-up (No Measure)

Banded lat stretch, 90 seconds per side

Standing calf stretch, 90 seconds per side

2017.2.10 – RED Friday!


CFK North, CFK West – CrossFit

Army Staff Sgt. Travis W. Nixon
Died October 29, 2005 Serving During Operation Enduring Freedom

http://thefallen.militarytimes.com/army-staff-sgt-travis-w-nixon/1221076


RED Friday (No Measure)

RED – Remember Everyone Deployed – we push a little harder, complain a little less, and remember those who’ve given their lives to protect our freedoms!

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) Tabata Jump Rope Drill Set #1- 8 intervals.

2) 2 Rounds

10 Lateral Lunges

10 Roll Over V-Sits https://youtu.be/T6NaeShHzhQ

10 PVC Pass Through

10 Overhead Squats with PVC

10 Half Turkish Get-ups (5/side) https://youtu.be/s7di7M3ZyBU

SKILL AND INSTRUCTION

1) Push Jerk Progression https://youtu.be/kQRSjGyNkJ8

*5 reps at each progression piece. 7-10 reps at full movement

TRANSITION AND BUILD UP

3-4 Rounds

3 Push Jerks (increase weight each round)

3 Bar Facing Burpees

Workout of the Day

Metcon (AMRAP – Reps)

10 Minute AMRAP

100 Double Unders

20 Bar Facing Burpee

10 Push Jerk (165/115)

*Score is total reps
INTENDED STIMULUS

Moderate load and shorter workout with a big shoulder demand. A challenging goal will be 3 rounds.

SCALING OPTIONS

1) Double Unders

10-20 consitent reps – scale to 50

<10 consistent reps - scale to 1:00 of practice each round 2) Bar Facing Burpees
Novice: Scale to 10 reps – no more than 2:00 each round

3) Push Jerk

Load should be scaled for a challenging set of 10. The first round should be unbroken but it is ok if is is broken up one time today.

Strong:

1:00 on / 1:00 off for 5 rounds (RPE 8-9)

20 Double-Unders

5 BFB

5 G2O (165/115 or heavier)

*Start each round where you left off the previous

Accessory

Warm-up (No Measure)

2 Rounds:

10 V-up

3 Strict Toes to Bar to a target with partner

10 Arch-hollow Swings

5 Kipping Toes to Bar with a partner

2017.2.9


CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) 5 minutes: Row, jump rope, jog, or bike

2) 2 rounds

10 Boot Strappers https://www.youtube.com/watch?v=nQCxfCD4MHU

10 Sprinter hamstring to sampson stretch

10 Goblet Squats

10 Swings to nose level

60 seconds upper back roll with kb on chest

SKILL AND INSTRUCTION

Sumo Deadlift High Pull Progression https://youtu.be/1mGO6W0_CQQ

*5-7 reps of each piece of the progression

TRANSITION

2 Rounds

5 Wall Ball Shots

5 Pulls on the Rower

5 Sit-ups

5 Sumo Deadlift High Pull

Workout of the Day

Metcon (4 Rounds for reps)

Tabata Intervals of:

Wall Ball (20/14 lb ball to 10/9′ target)

Row for calories

Sit-ups

Sumo Deadlift High Pull (75/55)

*Do 8 rounds of 20 seconds of work followed by 10 seconds of rest of 1 movement before moving onto the next movement. Do not take extra rest between movements. Athletes can start at any movement.

**Score for this workout is each movement’s lowest number of reps achieved during any interval at that movement, added together.
INTENDED STIMULUS

This is a high rep light weight workout that many athletes will be able to do as prescribed.

SCALING OPTIONS

1) Wall Ball

Scale to a load and height that allows at least the first 2-3 intervals to be unbroken

2) Row

No scale

3) Sit-up

No scale

4) Sumo deadlift high pull

Scale to a light load that the athlete can go unbroken for at least the first interval

Cooldown

Warm-up (No Measure)

Pigeon stretch, 60 seconds per side

Band shoulder stretch, 60 seconds per side

2017.2.8


CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) 2 Rounds

Spiderman Crawl x 25 feet

Lateral Lunge Walk x 25 feet

Inchworm Walk x 25 feet

Samson Stretch x 30 seconds/side

2) Front rack stretch, 60-90 seconds https://youtu.be/MWJOBOwi2C8

SKILL AND INSTRUCTION

1) Squat Clean Progression https://youtu.be/j5YPDXdGaxw

*5-7 reps of each piece of the progression

TRANSITION AND BUILD UP

Build to first work set doing sets of 1-3 reps

Workout of the Day

A: Metcon (Weight)

Every 3 minutes x 7 sets

2 Squat Cleans

*Drop the bar between reps
INTENDED STIMULUS

Heavy squat cleans. Start at a weight that allows you to build over the course of at least the next 3-4 sets.

SCALING OPTIONS

If an individual cannot do a squat clean correctly they can perform a power clean and then do a front squat today.

LEAN:

Every 3:00 for 7 sets:

5 squat cleans + 200m Run

B: Metcon (AMRAP – Reps)

Back Squat Challenge

1 Set, max reps at heaviest Squat Clean weight

*If you rack the bar or fail a rep, the set is over
INTENDED STIMULUS

Shoot for at least 10 reps and cap at 25 reps.

SCALING OPTIONS

Beginners perform 1 set of 15 reps with a 3 second descent, light weight

LEAN – If you performed the “LEAN” version of part A, perform:

1:00 Max reps w/ same weight from 1/25 (60% of 3RM) – try to beat score from that day.

2017.2.7


Announcements

UPDATE 3:00 p.m. Wednesday We now have only SEVEN (7) tickets left for the Ice Bears. Let your coach know before you leave class today if you want one. It’s going to be a blast, you know you want to come…

CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) 3 minutes: Row, bike, jog, or jump rope

2) Dynamic mobility set https://youtu.be/z7zwSBc7lWM

3) 2 Rounds

15 Band pull aparts

10 Air Squats

5 Kip Swings

SKILL AND INSTRUCTION

1) Thruster Progression https://youtu.be/5EeIRKPsV04

5-7 reps at each piece of the progression

TRANSITION AND BUILD UP

3 Rounds

3-5 Thrusters (build to a weight above the work weight for the workout)

3 Pull-ups or scaling options (focus one speed of the kip and efficient transitions)

Workout of the Day

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
7:00 Time Cap

INTENDED STIMULUS

Classic CrossFit benchmark workout. Light load and fast paces are the goals today. Sub 4 minutes is the goal with faster times being under 3 minutes.

SCALING OPTIONS

Intermediate A:

15-12-9 (95/65)

Pull-ups (no bands)

Intermediate B:

15-12-9 (85/55)

Pull-ups OR Banded Pull-ups

Begintermediate:

15-12-9 (65/45)

Jumping Pull-ups (head 6″ below bar when standing on box)

Beginner:

12-9-6 (empty bar)

Ring Rows

CFK-S: Metcon (Time)

For Time:

9-6-3

Clean-to-Thruster (155/105)

Strict Pull-ups

Cooldown

Warm-up (No Measure)

1) 5 minutes: Row, bike, or jog easy

2) 1 Arm DB Row, 2-3 sets of 10-12 reps each arm

3) Couch stretch, 60 seconds per leg

Lat Stretch, 60 seconds per side

2017.2.6


CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) Supine Hamstring Stretch, 60 seconds per side https://youtu.be/m67bors0hzI

2) Shoulder Prep

60 second Kneeling Shoulder Stretch on box https://youtu.be/eW-NtP9yF8c

20 seconds – Alternating single arm reach pressing into wall https://youtu.be/VnyI2xjRWtU

20 seconds- Press into wall in hollow position https://youtu.be/CG-K8eOaSrs

20 seconds- Handstand Hold Facing Wall. If this is easy attempt to take one or both feet off the wall https://youtu.be/X6wkE5ft6qo

SKILL AND INSTRUCTION

1) Deadlift Progression https://youtu.be/0KeqAnadsI0

*3-5 reps of each piece of the progression

TRANSITION AND BUILD UP

3 Rounds

3 Touch and Go Deadlifts (increase load each round)

1-3 Handstand Push-ups or scaling option (focus on speed and timing of the kip)

https://youtu.be/DRZruWIzkmc

Workout of the Day

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10:00 Time Cap

INTENDED STIMULUS

This is a short classic CrossFit benchmark workout. The deadlift load is moderate and the handstand push-up is a difficult volume of reps for many.

SCALING OPTIONS

1) Deadlift

Scale to a load that you can do 21 reps unbroken with.

2) Handstand Push-up

Avoid repetitive failed reps.

-If an athlete has more than 10 handstand push-ups unbroken attempt the workout as prescribed

-If an athlete has less than 10 handstand push-ups unbroken scale the reps to 15-10-5

-If an athlete cannot do handstand push-ups scale to knees on the box or a strict DB Press

Gymnastics Strength Training (GST)

Warm-up (No Measure)

1) 3×5 Strict Ring Dip with turn out, feet on floor

*Scale up to 3×5 Strict Ring Dips with Turn out, feet off floor

2) 3×10 Parallette Shoot Throughs with Push-ups and Dips https://www.youtube.com/watch?v=5ndtEnITur4

*If no parallettes, boxes can be used

*Scale to shoo through without push-up or dip

2017.2.4


CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP AND SKILL

1) 3 minutes: Row, Jog, Bike, or Jump Rope Easy

2) 1 Round

10 Scap Pull-ups https://youtu.be/TlLjPFvQKYQ

20 Dynamic Hamstring Stretch (10/side) https://youtu.be/o0I_GhGDzhU

20 Scap Push-ups (elevated)

30 second sampson stretch/leg

SKILL AND INSTRUCTION

Deadlift Progression https://youtu.be/0KeqAnadsI0

Workout of the Day

Metcon (AMRAP – Reps)

Synchronized, with a partner:

AMRAP in 15:00

12 Deadlifts (185/135)

24 Step-back lunges

60 Single-Unders

*For this workout, the deadlifts and lunges must be synchronized where both partners perform the prescribed repetitions. The single unders must be completed by both partners prior to starting the next round (doesn’t need to be synchronized).
SCALING OPTIONS

Scale deadlift weight to 155-165/105-115

*The goal is a moderate weight on the deadlift.

2) Novice (cannot handle the loading or the volume)

AMRAP 15 minutes

8 Deadlifts (light weight)

12 Walking Lunges

30 Single Unders

*Perform 1 round, rest 1:00, repeat for 15:00

Cooldown

Warm-up (No Measure)

Calf Stretch or barbell calf smash, 90 seconds per side

2017.2.3 – RED Friday!


CFK North, CFK West – CrossFit

Marine Lance Cpl. William C. Koprince Jr.
Died December 27, 2006 Serving During Operation Iraqi Freedom

http://thefallen.militarytimes.com/marine-lance-cpl-william-c-koprince-jr/2451303


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) Run 400m as a group

2) 2 Rounds

5 second arch hold on bar

5 second hollow hold on bar

5 kip swings

10 Swings to Nose level (light)

10 Goblet Squats (light)

10 Low Box Jumps

TRANSITION

Go over safely placing barbell on back, then:

3 Rounds:

4 Burpees

4 TTB or knee raises

4 Back Squats (add weight each round)

4 Walking Lunge Steps

4 Pull-ups

Workout of the Day

Metcon (Time)

For time:

45 Burpees

30 Toes to Bar

15 Back Squat (185/125)

45 Box Jumps (24/20″)

30 Pull-ups

12 Back Squat (205/135)

45 Walking lunges

30 Swings (53/35)

9 Back Squat (225/145)

Rx+ – C2B Pull-ups

25:00 Time Cap
*Back squats are from the floor. If you are not comfortable getting the bar to your back from the ground, or if this will significantly limit your weight, sub Front squats (165/115, 185/125, 205/135)

INTENDED STIMULUS

A longer chipper with a load on the back squat that should provide a significant challenge. Faster athletes will finish sub 20 and maybe even close to 15 minutes.

SCALING OPTIONS

1) INTERMEDIATE

30 TTB – scale to 20-30 knee raises

Back Squats – scale weight, set of 15 should be unbroken

Box Jumps – scale height, 30-45 reps

Pull-ups – 20 reps, or jumping C2B

Lunges – 30-45 reps

2) NOVICE

4 Rounds, 1:00 rest in between:

10 Burpees

10 Hanging Knee Raises

10 Box Jumps or Step-ups

10 Barbell Front Squats

Making the most of your time at CrossFit Knoxville.


Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Knoxville initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT KNOXVILLE:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.