Conquering Covid

Facemasks have become the new normal, but are you doing everything you can to stay healthy? With the world opening back up, anxiety about what you can do to help protect yourself and family from contracting the novel SARS-CoV-2 virus is high. Exercising, getting extra sleep, and prioritizing your protein will help keep your immune system operating at peak performance.

A recent discovery made it clear that supplementing Vitamin D could help stave off this unwanted virus. Vitamin D is a steroid hormone that your body needs to function optimally. It’s generated in skin by UVB rays that come from the sun hitting your skin but it’s hard to get enough by just lounging in the sun. Vitamin D has many other important functions, but in this case the immune boost and reaction to Covid-19 are our main concern.

Here’s an excerpt from the renowned Dr. Rhonda Patrick who is involved in the research during this pandemic:

“Since vitamin D insufficiency is widespread (and perhaps exacerbated in quarantine conditions, due to limited sunlight exposure), supplemental vitamin D might be a viable means to increase vitamin D to sufficient levels.
Maintaining a healthy vitamin D status, an imminently solvable but often ignored problem, may turn out to be an important factor in protecting against susceptibility to lung injury in COVID-19.” (FoundMyFitness, Dr. Rhonda Patrick https://www.foundmyfitness.com/episodes/vitamin-d-covid-19)

Most people have insufficient levels because we wear clothes, work inside all day and wear sunscreen to protect our skin. This will block your absorption of UVB rays making you susceptible to Vitamin D insufficiency. In fact, 70% of people in the US have this insufficiency, and 29% of the US are actually deficient. Not to mention if you live in the Northern latitude states, above the 37th parallel, or have dark skin, the risk of deficiency increases causing a myriad of other health issues aside from immune function.

So what can you do? Daily supplements of Vitamin D for you and your family have been shown to greatly reduce the risk for acute respiratory tract infections.

If increasing your immune defense system doesn’t turn you on, did you know that Vitamin D wards off depression? Depression rates have increased an astounding 65% since the beginning of the pandemic. With most of us quarantining and forced to stay inside, I’m sure you can see how easily this can happen. If you’re not into supplements, think about adding salmon in your diet a few times a week, a food extremely rich in Vitamin D. Stay healthy and happy, folks!

If you are a CFK athlete, ask a coach about our D3 from Puori!  It’s a very inexpensive way to offer yourself better protection!

Coach Alex

I AM CFK Winter 2020 – Healthy Habits = Healthy You!

What’s up CFK?  The new year is hear and we’re like: “It’s time to turn up the heat, get really strict, workout 3 x’s a day, and finally make those Gainz we’ve been threatening to make for a while now.”  Stop right there Tiger!

It doesn’t matter how long you’ve been training or how many times you’ve failed a diet/training program in the past, it’s still simply about habits just like it was then, and just like it will be next year.  How about we take time to focus on creating habits that are sustainable and healthy? 

When we create habits and remove emotion, learn what motivates us and what we have control over, we win.  It is that simple.

Winter 2020 I AM CFK CHALLENGE LINK

The 2020 Winter I AM CFK Challenge is all about creating Healthy Habits.  We won’t focus on restriction or temporary lifestyle changes to get “Six Pack Abs or Sweet Gunz.”  

I AM CFK is a set of daily/weekly challenges designed to create lasting, sustainable habits that lead to long term success and yes, “Abs and Gunz” if you so desire but it’s not the focus.

To understand and develop habits, we must first analyze our current behaviors through consistent tracking, identify changes necessary, and incentivize healthy behaviors to replace the less desirable ones.  

Watch this video and read this book to learn more about how habits work.  We are very much creatures of habit no matter how spontaneous we may think we are.


What’s included in th 6 Week Healthy Habits Challenge – $99

*Points must be in by midnight each day.  Tracking is a large part of the Challenge and critical to identifying the Growth Opportunities (formerly known as obstacles).

  • Baseline Fitness Test – Jan 18  (Retest Feb 29)
    • Gymnastics – We’ll test both 1rm Pullups and Max Reps   (If you don’t have pullups, we’ll use Very specific Ring Rows or band if you are close to pullups)
    • Mono-structural – We’ll test your Power/Speed using the 250m Row and 20cal Assault Bike sprint. Mid Endurance will be tested using the 2K row.  (1 Mile run can be subbed for Row)
    • Weightlifting – We’ll test over all Strength using the 1RM Bear Complex and Strength Endurance with 7RM unbroken rounds of Bear Complex.    (We’ll use a Clean Complex option for shoulder problems)  *We wanted to switch this portion for alternating challenges but we really can’t identify a better test!
    • MobilityWe’ll test basic hip, shoulder, and ankle mobility, weekly and daily challenges will be designed for mobility improvement which is critical to long term success and widely ignored unfortunately.
  • Before/After Fit3d
    • We aren’t looking for drastic changes but if you follow the process we will see positive changes for sure.
  • Daily and Weekly Fitness Challenges
    • ​​​​​​​These challenges are rooted in our beliefs of moving often, perfecting basics, addressing ‘growth opportunities’, trying new things, and learning new skills
  • Daily and Weekly Mobility Challenges
    • ​​​​​​​These are not complicated routines but 6-10 minutes per day of focussed work that will pay mad dividends over time.
  • Daily and Weekly Nutrition Challenges
    • ​​​​​​​Sorry folks, the bottom of the pyramid is built on proper nutrition and fueling.  Few results are possible without basic changes
  • Weekly 15 minute CFK Coach Check-ins 
    • This is your time to ask questions and learn to make your own healthy decisions.  Check-Ins are not for coaches to “tell you what to do,” but instead allow you to identify your personal “Growth Opportunities” and get feedback to help you decide for yourself what’s best, based on your goals.

https://crossfitknoxville.com/wp-content/uploads/2019/06/EMOM-Logo-300x300.png

Get Better EVERY  MEAL ON THE MEAL!


Each I AM CFK Challenge comes with optional Custom Nutrition Support from Corey Church @ EMOM Nutrition   Visit his website for more info.

CFK partners with Emom Nutrition to offer an insane value for our I Am CFK challenge. You will have the option of weekly food log review through the Lose It app by a certified Nutrition Coach and a second option of a Custom Nutrition plan, complete with daily Macros as well as food log review

  • Optional EMOM Nutritional UpGrades
    • $49 = Weekly Food Log Review through Lose It app
    • $99 = Everything above + Custom Nutrition plan, including Starting Macros!

Initial Testing Schedule and Prep: 

Prep Week Training Schedule: Jan 13 – 17

  • Monday, Tuesday, Wednesday: Normal Activity
  • Thursday: Active Recovery Wod (RPE of 6-7)
  • Friday Off or a light row and foam rolling with lots of water but do NOT Workout!

Test Day:  Jan 18, 2020 – 9:45 am

  • 10:00 – 12:00 – Warmup, Testing, Cool Down
    • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc… or Nothing.  It’s a test!

Prep Week Training Schedule: Feb 24 – 28

  • Monday, Tuesday, Wednesday: Normal Activity
  • Thursday: Active Recovery Wod (RPE of 6-7)
  • Friday Off or a light row and foam rolling with lots of water but do NOT Workout!

Retest February 29, 2020 – 9:45 to noon

  • 10:00 – 12:00 – Warmup, Testing, Cool Down
    • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc… or Nothing.  It’s a test!

How: Click “REGISTER“, sign up, show up, read the Nutrition Guidelines, grocery shop, food prep, complete challenges, create habits, and most importantly win long term!

*We will Crown an overall winner.  However, if you participate in this challenge to completion you will also win.  The points are for motivation, the habits built are the prize.  Take the Challenge!

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