January Nutrition Seminar Series

We’re 5 days into 2017, where are you with your goals? Whether they include leaning out, gaining strength, completing a marathon, or improving biomarkers, love it or hate it, your nutritional habits will determine 80% of your success.

Improving your nutritional habits can seem daunting and with all of the quick drive-thru options and external social pressures we all face, it certainly requires planning and a great deal of self-control. Having said that, we’re here to tell you that you CAN eat clean while having a life!

If you’d like to learn more about making SUSTAINABLE, healthy nutritional habits part of your lifestyle, register for Coach Cassdiy’s brand new, FREE, 3-part nutritional series!

We’re limiting this series to 16 participants at each location West/North, and it’s first come first reserve. To register, email Coach Rick with your name and location!

Part 1: Prioritizing nutrition & Quantity Control (hand method)

Part 2: Meal prep & meal planning

Part 3: Supplements, hydration, sleep, and how to eat for your body type!


Dates/Times:

North:

Part 1: Monday, January 16th @ 6:00 pm

Part 2: Monday, January 23rd @ 6:00 pm

Part 3: Monday, January 30th @ 6:00 pm

West:

Part 1: Tuesday, January 17th @ 6:30 pm

Part 2: Tuesday, January 24th @ 6:30 pm

Part 3: Tuesday, January 31st @ 6:30 pm

 

 

Week in Preview – December 19, 2016

Let’s start off with a HUGE congratulations to our Ultra runners, Allie Dorsey, Bridget Smith, Karen Rousseau, and Nathan Alexander!  They didn’t just run 50 miles this weekend, they did it up and down a mountain and all in under 12 hours!  Big thanks to Coach Mary as well for all her hard work with the crew!

If you have thought about running a long distance race, but 50 miles seems TOO long, Coach Mary also runs programs for everything from a 5k to 100 miles and in between.  Training for the Knoxville Half-Marathon will be starting up soon!  Keep an eye out for more details to come!

 

We hope you all enjoyed meeting Ike from Progenex this week!  We tasted some great stuff and are excited about carrying the products at CFK.  If you have questions about any other products, just ask a coach!

 

This week we will have our regularly scheduled classes EXCEPT when we throw down with Friday Night Lights!  Remember, we’re running two heats 5 p.m. and 6 p.m.  E-mail [email protected] with your preferred heat time!

 

Don’t forget the half-time competitions of best bench and handstand walk.  Prizes may be involved!!!!!

 

Keep the holiday spirit alive and BYOB for the after party following the final heat.

 

Now for the rest of the week!

Monday – Interval work

Every 5 minutes for 3 sets, try to get your work done in 2 minutes or less.  Starts off alternating hang power snatches and calorie row, then switch to push jerks and shuttle sprints.  Gotta love those 3 touch turns!

Tuesday – Wear long pants!

20 minute AMRAP of 400 meter runs, wall balls, and rope climbs:  Looks like a lot of fun!  Don’t just lie down at the 20 minute mark!  We’ll keep it going until 30 and you have the remaining 10 minutes to build to a heavy 5 rep set on deadlift.  This is not intended to be a 5 RM because you’re in a fatigued state, just feeling a couple heavy sets while you’re tired.

Wednesday – 5 rounds of almost everything

Back squats, double unders, muscle ups, double unders, push jerks, double unders.  Goal is 15-20 minutes, but loads will be relatively heavy.  Back squat ~60% of 8 RM from 11/30, push jerks at least 2 rounds unbroken.

Thursday – Gymnastics and Man Makers

EMOM for 10 min alternate with handstand walks and the dreaded hollow hold + v-up combo.  Don’t let your shoulder touch the floor!  Follow up with E2MOM for 5 sets of 5 dumbell man makers.  Push-up + row + push-up + row + power clean + push press

Friday – FIIIIIIIIVE BUUUURRRPPPPEEEEEEES!

It’s that time of year!  Just like the song goes:  1, 2-1, 3-2-1, 4-3-2-1, etc.  The number of the movement is the number of reps you perform.  We’ll set up stations, warm-up the movements, then get after it.

1 – Muscle-up
2 – Shoulder-to-Overhead (155/105)

3 – Hang Power Clean (155/105)
4 – Deadlift (155/105)
5 – Burpee
6 – Box Jump (24″/20″)
7 – Toes-to-Bar
8 – Russian KB Swing (53/35)
9 – Double-Under
10 – Wall Ball (20/14)
11 – Pull-up
12 – Power Snatch (155/105)

Saturday – Partner Wheelbarrow

Running, wheelbarrowing, and medball sit-ups.  Alternate so that each partner gets to be the wheelbarrow!

We hope you have a happy holiday and see us next week before the new year hits!  More great workouts coming your way!

If you want to get a jump start on the new year and set up a nutrition plan, contact Coach Cassidy ([email protected]) or me ([email protected]) to discuss a plan for the new year!

See you on the floor!

-Coach Scott

Gift of Fitness Challenge!

 

Are you ready to start achieving your goals and making changes BEFORE the New Year?

Beat all the resolutioners to the gym and start this December with CrossFit Knoxville!

 

Give yourself or a loved one the gift of health and fitness this holiday season!

 

CrossFit Knoxville is running a December Fitness Challenge for new members ready to dedicate themselves to change.  But you won’t be going at it solo! There will be coaches and athletes with you the whole way!

 

This challenge will begin on Monday December 5th and end on Sunday January 1st!

 

$200.

Not only will you get 4 weeks of unlimited CrossFit classes, you get the following:

 

Personal coach to guide you through the 4-weeks

1-on-1 goal setting meeting with coach

1-hour nutrition workshop

Personalized nutrition support

Before and after measurements

 

Even better, there are PRIZES!  Show your dedication to the program and get entered for a chance to win

Uncle Lem’s ($200 gift card)

1 Month CFK Membership ($175 value)

PP3 from Pure Pharma ($65 value)

Prize from Eddie’s Health Shoppe

And possibly more!

 

It is a raffle, but the more you do, the better your odds!  How do you increase your odds?

18+ classes attended = 1 entry

21+ classes attended = 1 entry

attending a nutrition workshop = 1 entry

participating in the Calhoun’s New Year’s Day 5k = 1 entry

Submit a 4-day food log to your coach = 1 entry

 

If you’re interested, talk to a coach or e-mail [email protected]

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Achieving Your Goals With Food

There comes a point in every athlete’s life where they have to make a decision to take their “sport” to the next level. One of the most common, and difficult, ways to do that is by changing your diet.

You have to stick to a strict meal plan. That could mean bringing your own food when you hangout with your friends. You will have to balance and time your meals to let your body use that food as fuel and to help you recover. Slowly your body will begin to change – but you’ll notice your strength won’t be decreasing.

By setting yourself up with a proper training program and nutrition plan you’ll find that you can get leaner and stronger. Or more defined and stronger.

No matter your goals, loosing weight or gaining muscle, you have to remember to take it one day at a time. If you slip-up and eat something you shouldn’t – don’t beat yourself up. Get back on track and be a better person than you were the day before.

If you’re ready to take your nutrition to the next level and meet your weight loss (or gain) goals CrossFit Knoxville can lead you in the right direction. Attend our monthly nutrition seminars for simple tips and tricks to get started.

We’ll see you on the other side of the bar.

Sweating Through Sickness

A real-life guide to working out with cancer, as a caregiver, or anyone dealing with chronic illness

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I’ve been a competitive runner for more than 20 years.  Running and exercise are my passions and the things I do to relieve stress and find joy, but what happens when your body takes a detour and your fitness routine hits a dead end?  You take the “alternate route.”

Many of you know my story so I won’t bore you with many details, but I’m a cancer survivor and I spent months and months in and out of the hospital, in another state, living in a hotel, while I fought.  Fought like hell, with everything I had and while that might sound inspiring, believe me, at times it got ugly.  Physically and emotionally, my life felt like it wasn’t my own and the number one factor in that change – my inability to run and workout.  You see, running was my therapy.  It was honestly like a friend.  I’d suffered loss and even dealt with my diagnosis during runs and now, that part of my life was being put on hold.  BUT notice those two words: on hold.

At first, I managed that void pretty well, but then the weeks of being alone in that Durham hotel, starting taking a toll.  Though I had found a Crossfit gym in Durham and was able to do some things, I wanted and needed to run, but all I had the strength to do was walk.  So, I’d walk.  My dog and I would go up and down this amazing greenway route through the Raleigh, Durham, Chapel Hill area.  It was called the American Tobacco Trail and it was a God-send.  It was something small for me, but it was a start.  It gave me an emotional break and I was able to see some hope.  I felt better at treatments but I really looked forward to taking my little dog for our walks.  Then it happened — one day I decided to try… and run.  And I ran.  It was like someone gave me back a literal piece of my soul.  It was so slow, but to me it felt like I was flying.  1 mile.  I ran 1 mile.  I never thought as an ultramarathoner I’d be happy with 1 mile, but on that day, it felt amazing.  Eventually I regained my strength and honestly found my stride in a pretty short amount of time.  So today I have some advice for those of you who might be struggling through sickness, playing the role of caregiver or even having a difficult time finding the motivation to stick to a plan:

1.)    GIVE YOURSELF GRACE:  Especially if you’re struggling with an illness.  Life is so hard already and when your body doesn’t cooperate, it can often feel like it’s just too much.  Give yourself some grace.  Your body needs to rest and repair and sometimes that means missing out on the things you used to do.  It’s ok.  Those things will all be waiting for you when you’re rested and ready to re-enter the world.

2.)    GIVE YOURSELF SPACE:  When you’re battling a disease, you can often feel less than your best and many times your self confidence goes down the drain.  You don’t want the world to see you “at your finest” so you avoid exercise and working out altogether.  Rather than miss what used to be a reward for your body, find some great workouts you can do in your hospital, hotel room or the comforts of your home.  You don’t have to hit your favorite 5:30 class to work up a sweat, and trust me, they’ll still be there when you’re ready to return.

3.)    DO SET A SMALL GOAL: I ran a 5k with a group of friends, during my treatment and the goal was to get to the finish.  It was such a different role for me, but it still gave me a chance to be competitive and remember what it felt like to be back in a race.

4.)    MAKE FITNESS A PART OF YOUR ROUTINE…EVEN IF IT’S A FLEXIBLE ONE:  Just make the commitment to yourself every day.  Get up and do something active if you possibly can.  BUT my number one caveat here is to be flexible for whatever your illness hurls your way.  Set a goal, and know it may change, but having that as part of your daily routine will give you something to remind yourself that you..are still.. you.

5.)    GET PLENTY OF SLEEP: It’s the one thing I still don’t get enough of, but makes the biggest difference in how we feel.  When you’re fighting illness or you’re taking care of someone who is, sleep is the best medicine.  That’s not just a cliché’, that’s a fact.  Adding exercise to any treatment protocol is just going to add extra stress to your body.  But we want it and we need it, we just need sleep even more.

Life doesn’t care what your plans are and most of us are never really prepared for hearing the words, “you’re sick.”  But, if it happens, remember to be patient, find a focused fitness path, and be kind to yourself.  Come to think of it, those are words we should really embrace every day.

Cheers,

Coach Mary

Don’t Stand In My Way

This blog is for all the people who are trying to stand in the way of my fitness.

I understand that I didn’t get out of shape overnight – but that each day I eat correctly is one step closer to being lean and healthy.

When I say I don’t want to try the cupcakes it is not a personal attack on you or your baking skills – I am trying to make a change in my life.

When I can’t eat the chicken teriyaki because it has soy sauce on it – I’m not being weird I just know what gluten does to my body and I’m making a conscious choice not to let that happen to me.

I’m not judging you for not making the same choices as me – I’m simply trying to make a change for me.

Stop telling me I look sick because I lost 30 lbs – I had 45 to spare and probably will still lose a few more.

My face looks different because I used to carry fat in my face – just like I used to carry fat around my waist and thighs.

Would you tell a world class sprinter or professional athlete that they look sick because you can see striations in their muscles or because they leaned out to get ready for the season?

Well my season is everyday.

I’m preparing for life and anything it may throw at me – playing sports, chasing the kids around the park or getting myself out of danger should it present itself.

I can do this because I am stronger, lighter and faster than the situation in front of me – please don’t try to guilt me away from this.

Let me show you.  I would love to take you to a workout, cook you a paleo meal, show you what books to read, what websites to visit, where to shop, what to buy or anything I can possibly do to help you make those same changes in your life.

I am willing to do this for two reasons:
1.  I care about you and want you to know you can make a change.
2.  I know the more people in my sphere that have the same goal, the easier it will be for me to eat healthy, train hard a few days a week and make good decisions.

Don’t hate on me, let me help you.  If nothing else, at least learn where I’m coming from and don’t let your insecurities project on your opinion of me and what I’m doing.

Do these words speak to you? Then you’re in the right place. CrossFit Knoxville will help you live out these statements daily – and with confidence. We have dedicated coaches to guide you through every step of bettering your life: nutrition, training, recovery and everything in between. Stop by a location today and take the first step to creating the best you.

We’ll see you on the other side of the bar.

my season is every day

Carb Flu

Are you transitioning to a Paleo diet and not feeling the way you thought all this hard work would make you feel? Maybe you’re experiencing the low-carb flu.

Obviously, the low-carb food isn’t a contagious disease but named after one because it feels just as lousy. The biology behind the low-carb flu is fairly simple: you switch from burning mainly carbohydrates (sugar) for fuel to burning mainly fat and your body needs some time to adapt.

Carbohydrates are a much quicker-acting course of energy (this is why you get a sugar rush from eating too much candy), so suddenly switching to a lower-carb diet essentially puts your body into carb withdrawal. It’s used to getting that hit of easily digestible instant energy multiple times a day, and when you oblige it, it can get very cranky.

In the long term, this metabolic switch is very useful, because it weans you off the need for constant energy boosts from carbohydrates. People with predominantly sugar-burning metabolisms often experience a series of blood sugar highs and crashes (with accompanying periods of high and low energy) throughout the day; a fat-burning metabolism is much more stable and allows you to skip or delay a meal (or two, or three) without feeling ready to start the next World War. In the short term, though, your body often has a rocky adjustment period for a few weeks.

Low-carb flu symptoms frequently include headaches, brain fog, constant exhaustion and a general feeling of being run-down and weak – just like the regular flu. Some people also report intense mood swings and other more individual symptoms; everybody’s body is different, so the withdrawal will vary depending on how your particular metabolism reacts to it. This can be even worse for people who have intestinal bacterial overgrowth problems. A low-carb diet is ultimately very beneficial for SIBO or other bacterial overgrowth, because it starves the harmful bacteria of their favorite form of nourishment, but in the short term it can be extremely unpleasant as the bacteria die off.

The way to handle the initial adjustment period of a lower-carb diet is just to tough it out. Like any other kind of withdrawal, the low-carb flu doesn’t last forever. If you can hold out for a few weeks, you’ll start to notice your body getting used to using fat as a fuel source, and the “flu” symptoms will disappear.

Good luck on your new journey! If you have any questions about the Paleo diet – or just improving your overall nutrition – stop by a CFK location and let a coach get you on the right track.

We’ll see you on the other side of the bar.

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Marissa Mayer tells us a lot about why Americans are so angry, and why anti-establishment fury has become the biggest single force in American politics today. Mayer is CEO of Yahoo. Yahoo’s stock lost about a third of its value last year, as the company went from making $7.5 billion in 2014 to losing $4.4 billion in 2015. Yet Mayer raked in $36 million in compensation. Even if Yahoo’s board fires her, her contract stipulates she gets $54.9 million in severance. In other words, Mayer can’t lose. It’s another example of no-lose socialism for the rich — winning big regardless of what you do. Why do Yahoo’s shareholders put up with it? Mostly because they don’t know about it.