A Few Nutrition Tips

Not every fit person follows a diet.

Likewise, not every person who struggles with their body composition lacks self control.

Finding the right foods and quantities to optimize the way you look and feel is an ever evolving process. Your body is in a constant state of change. The body we live in today is a result of many past choices. Our food choices, age, gender, hormones, activities, sleep, and stress and influence how we look and feel. There’s no one right answer.

There are however some areas we can focus on in our journey to looking and feeling great. Here are the top 3 hacks for healthy eating!

  1. Pick your fats
  2. Eat more vegetables
  3. Protein is the foundation of every meal

1. Pick your fats

Fats stick with you. Not just figuratively, they actually make up the cell wall in every cell in your body. This affects the way cells communicate with one another as well as your body’s inflammatory response. That’s why the types and the quality of fats you choose to eat is such an important factor.

Fat Types
Polyunsaturated fats and monounsaturated fats can help provide your body with a sustainable energy source, decrease inflammation, and improve mental performance. These types of fats are found in foods such as salmon, vegetable oils, nuts, and seeds.

Saturated fats should be consumed sparingly. They are not all bad but high consumption of saturated fat may be linked to increased risk of heart disease. This can be found in cake, fatty meats, butter, and a lot of processed foods.

Fat amounts
Working with an experienced nutritionist is a great way to calculate your fat needs for the day. This can vary based on your body type, genetics, and goals. Try to avoid high fat meals before or after exercise to avoid any digestive issues around training.

2. Eat more vegetables

Seems like a no-brainer but when you think about your meals over the past few days how many of those contained a full serving of veggies?

Vegetables are a great source of fiber, essential nutrients, and prebiotics to support gut health. They are also always going to be your best alternative when it comes to snacking. Most of us are not going to do any sort of damage by stuffing our face with broccoli and carrots!

3. Protein is the foundation of every meal

Humans need protein. There’s no way around it. The amino acids that make up proteins (plant or animal) are the building blocks for our muscles. Without sufficient protein in the diet our bodies will start breaking down muscle, diverting amino acids to perform other critical functions in the body.

So how much do you need? This again will vary a ton based on your goals, body composition, and genetics. Once you have your protein goal determined for the day. Set a protein goal for each meal by dividing that total daily amount by the number of meals you generally eat. Don’t forget to factor in your post workout shake!

For example, if you are shooting to consume 150 grams of protein per day and typically eat 5 times a day you would aim for about 30 grams of protein at each meal. Once you figure out your numbers it becomes easy to know what foods support that quantity of protein.

There you have it, the top 3 hacks for healthy eating! If you’re trying to clean up your nutrition and fitness regiment let us know how we can best help!

Sign up for a FREE intro session here: https://crossfitknoxville.com/get-started/

Cheers,

Coach Alex

 

 

Start 2021 On the Right Foot!

Are you looking to feel better in 2021?!

Do you want to get fun new skills?!

Or maybe looking to make some changes?!

If you said, yes to any of these let me tell you about how CrossFit Knoxville may be right for you!

 

We have multiple programs so there is an option for EVERYONE!

-CFK Burn

This program is designed to be fast, functional fitness! These classes are only 30 minutes so if you’re short on time this is the program for you! Utilizing bodyweight movements, cardio, dumbbells, and kettlebells you’re guaranteed to get your sweat on and feel great after class!

Still not sold?! Head to our website to sign up for a FREE trial week! No experience required! So, what are you  waiting for?! Click the image below to get set up!

-CFK CrossFit

Our 60-minute CrossFit classes offer the opportunity to gain exposure to the widest degree of complexity, loading, and variance.

In CrossFit, all movements, loads, and time domains are fair game. Workouts can last anywhere from less than 10 minutes to 30+ minutes, but most will last anywhere from 10-25 minutes.

Workouts are highly varied in duration, format, and type. Each session will be different, and you need to be ready for anything!

Our Classes are beginner-friendly and welcoming to all skill levels.

To give you the most effective training session possible each workout can be scaled to your fitness level. Beginners start with a 4-session Foundations course that teaches basic movement patterns, and introduces our training and nutrition principles.

Click the image below and sign up for your FREE intro session!

-CFK Go

Designed for those of you who find yourselves working out at home or on the road! We took everything we love from different disciplines and brought them together in one simple, effective program!

We get after it every workout, every day, with a training program built around dumbbell-focused, time priority, high-power output workouts.

Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning.

Each week of training consists of Full-Body and Push x Pull days, with special weekend focuses of Saturday Squats and Sunday Sweat.

All for $29/month. Click the image below for a FREE 1 week trial!!

-Personal Training

Not looking to do group classes but still want to get in the gym?! All of our coaches also offer personal training!

We can work with your schedule and get you in for a 30 min or 60 min session!!

Prices vary based on coach!

Click the image below to set up your FREE intro session!

CrossFit Knoxville has an option for everyone! So, what are you waiting for?! Let’s all start 2021 off on the right foot!!

Coach Alex

4 Ways to Healthier Habits

Most of us have no problem once we’re at the gym, on the trail, or eating a well balanced meal. An object in motion tends to stay in motion. But, doing the “healthy thing” or the “hard thing” that we know will benefit us can be a bit trickier.

There is a certain amount of activation energy we must muster anytime we want to break out of our normal habit patterns. It’s hard to make will power override the status quo every time we need to make a decision. If you’re someone who finds themselves frequently running into barriers when it comes to healthy habits then this article is for you!

Get started on your healthy habits with these 4 tips!

1. Define your task.
2. Make it as easy as possible to begin.
3. Find a way to make it more fun or interesting.
4. Stop publicly sharing your goals.

1.Define your task.

Specificity is your friend when it comes to taking action. The more focused and detailed your pursuit is, the more likely you will be to get it done. Just think about the following 3 statements:

  • “I’m going to eat healthy today.”
  • “I’m going to have a salad for lunch.”
  • “I’m going to eat a vegetable and lean protein with each meal and avoid eating processed sugar today.”

Which person do you think is going to have the most success with their healthy eating today?

Ding ding ding! If you said person number three you are absolutely correct. This person took an approach that set them up for success in their meal choices for the day. Notice that they didn’t have to do anything special to make this happen. The short amount of time it takes to plan how you will attack your healthy habit will pay tremendous dividends in the end!

2. Make it as easy as possible to begin.

As we talked about before, there is always a certain amount of activation energy required to start a new habit or task. If we can reduce the amount of activation energy it will be easier to get started.

So how do we actually apply this concept? Let’s say the habit is to go to the gym at 6am tomorrow morning. What are all the things that could make your trip to the gym happen successfully? You could:

  • Set your alarm so that you have enough time to wake up, get ready, and drive to the gym with 10-15 minutes to spare.
  • Set up your morning coffee and a simple breakfast so it’s ready to go.
  • Set a bedtime alarm reminding you to shut down the tech and get ready for bed at a desirable time.
  • Pick out your gym clothes and anything else you need to start your day off as a success.
  • RSVP/Sign up for the class.
  • Coordinate with a friend to carpool together to class. (This is a great way to stay accountable!)

The less you have to do in any given moment the easier it will be to take action. Try to eliminate as many barriers as possible that would present as an obstacle to your goal.

3. Find a way to make it more fun or interesting.

If you struggle to prepare healthy meals or don’t really like to exercise maybe you just haven’t found the approach that works for you. Trying a group fitness class, small group session, or personal training appointment might help you figure out the right environment and type of support you need to make going to the gym “not so bad” 🙂

If cooking and eating healthy is a struggle try to come up with a ritual that makes meal prep more fun. Invite a friend over, crank up some tunes, or binge watch one of your favorite shows while you chop veggies and cook up your meals for the week!

4. Stop publicly sharing your goals.

Studies have shown that people who publicly announce their goals or intentions are actually less likely to follow through on them. When you tell someone “I’m going to lose 10 lbs” or “I’m going to hit the gym 5 days a week” it feels good at the moment. According to the study, that sense of completeness you feel will make you less effective than if you were to keep the goals to yourself.

So what should you do instead? Write down the goals you have or some of the changes you want to make. Discuss a plan of action with an experienced coach who can tell you what it takes to get there. Keep it secret. Keep it safe. Get it done.

There you have it, 4 tips to help you get started towards your wellness goals.

When you hear that alarm go off in the morning and your first instinct is to hit that snooze button remember this maxim from Marcus Aurelius, “Is this what I was created for? To huddle under the blankets and stay warm?” Remember it is human nature to seek comfort. But it is our most basic desire that we are satisfied in the process. Hold yourself to that higher standard. The delayed gratification of getting out of bed for a walk or to hit the gym will improve your life and fulfillment in the long run. The warm bed feels good in the moment, but you’ll sleep easier knowing your actions are aligned with your words.

 

Still need a bit more motivation after all that?! How about a FREE intro session at CrossFit Knoxville!! Click the image below to get registered and start your fitness journey today!

 

Coach Alex’s Goals Challenge

Do you want your first pull up?

Do you want a muscle up or handstand skills??

Do you want to improve skills you already have??

Then I have just the thing for you:

Coach Alex’s Goals Challenge

Ever pick a goal at the beginning of the year and the next thing you know it’s Christmas and you still haven’t put in the work to get that goal?! Well that’s why I’m here, to help you not lose sight of your goal and to give you a roadmap to your destination! It’s easy to pick a goal but how do you get there? I will give you personalized mile markers to guide you on your journey and weekly check ins to make sure everything is running smoothly! Reach your goals with only 5-10 minutes of extra work daily!

Your mile markers will be personalized accessory work that you will chip away at to get yourself closer and closer to your goal until you accomplish it!!

Who? You!! Burn athlete, CrossFit athlete, anyone and everyone!

When? Jan 4, 2021- Feb 13, 2021

And every 6 weeks following for the rest of the year!

How much? $100/6 weeks

*And if you want a little bit more focused attention you can sign up for personal training with Coach Alex! 1 hour of focused, constructive work aimed at reaching your goals and furthering your abilities. $40/30 minute session $60/hour

What do you get? 

  • Initial 1-on-1 Goals meeting w/ Coach Alex
  • Personalized mile markers to help you reach your goal!
  • Weekly accountability check-in’s
  • Prizes for crushing it!

How to sign up? 

There will be sign up sheets by the computer at both locations!

Potential Prizes:

-FitAid apparel

-FitAid/O2 drinks

-½ off month membership 

-FREE personal training session

-CFK Swag

-Gift card to local shops/restaurants

-AND MANY MORE!!!

How to earn prizes: Prizes will be done with a drawing- earn names in the drawing by completing a mile marker, reaching your goal, posting about your hard work on social media and tagging CFK, and many more!

Click here for a testimonial about working with Coach Alex

 

Cheers,

Coach Alex

 

Major Benefits of Lunges

Lunges, split squats, and other unilateral leg movements are tremendous tools for building a strong, functional, and balanced body. Yet they tend to take a backseat to the sexier exercises like squats and deadlifts. Let’s look at the benefits of lunges, common faults, and some popular variations to help you get those gains!

Lunges are a fundamental human movement pattern and take many different forms. As a result, lunges require and therefore help us improve leg strength, core strength, balance, and coordination. Choose to perform lunges as a bodyweight movement, with weight, or explosively by including a jump. So, no matter your goals training lunges is very beneficial.

Balance and Coordination

To improve balance and coordination you can train lunges with weight which increases the demand for midline stability. Do lunges with a barbell overhead or a single dumbbell/kettlebell loading one side of the body. Thus, due to the stabilization and core strength required to do weighted lunges there is a huge transfer to sports and life. However, ensure that the load demands don’t force you into a compromised position and that you have the necessary mobility to handle the movement and weight. As always ask a Coach if you’re unsure!

Strength and Muscle Growth

Looking to gain strength and increase muscle growth?! Do lunges that allow you to add weight! A reverse lunge works well because it allows the weight to remain in the lead leg ensuring proper form. Do reverse lunges with dumbbells held at waist level or a barbell on your back to go hard and heavy. A good rule of thumb is to keep the majority of the load in the front leg as you perform the movement. Select a load that allows for a controlled descent to the floor allowing the knee to kiss the ground.

Preventing Injuries

Looking to prevent injuries, increase range of motion, and correct imbalances the Bulgarian split squat might just be the choice for you! This exercise is performed with one foot elevated off the floor. So, with the foot elevated this movement optimizes the hinge position of the hips and is greater for activating the glutes, #bootygainz! This variation can be completed with or without weight depending on your goals! Take care to stabilize the lead leg and focus on balance to reap the benefits of this killer lunge variation.

If you want to learn more about the best training movements be sure to discuss your goals with one of our coaches!

Already a CFK member? Keep an eye out for Coach Alex’s 2021 Goals Challenge!

Not a CFK member? Click our logo to schedule your FREE intro session:

Cheers,

Coach Alex

Staying on Track During Thanksgiving

While the holidays are a wonderful time of year they can often find us neglecting our nutrition and workout regime and then beating ourselves up about it. What if I told you you could have your cake and eat it too…

Life is about balance. If we live in the extremes life tends to become unmanageable and down right frustrating. We also then tend to feel like we’re never making any progress or that we’re never really enjoying life.

Some common habits during the holidays are:

  1. We binge eat ALL the tasty food: turkey, mashed potatoes, pie, etc.
  2. We don’t workout for a week OR
  3. We workout way too hard to “offset” all the eating

Trust me I enjoy all the trimmings of a good Thanksgiving feast as much as the next person but I also still have fitness goals. So how to you have both of these things? You enjoy all your favorite foods for one day and you stop eating before you need to go put on the elastic waist pants. You can still enjoy all the good food without eating so much of it that you fall into a food coma.

A few ways to help you avoid the food coma:

  1. Smaller portions of each food
  2. Before you go back for seconds drink some water and chill for a couple of minutes. Give that food time to actually hit your stomach before you shovel more in.

Having family in town can make getting to the gym a little more difficult but that doesn’t mean we have to cut it out completely. If 2020 has taught us anything it’s that we can all definitely find ways to get a workout in at home! Take 20-30 minutes out of your day, maybe in the morning before the day gets too ramped up, and move. You can get a good workout in with just bodyweight movements: air squats, push ups, burpees, running, lunges, sit ups, etc. We even have specific programming for just that with our CFK Go programming!

  1. Set a time for 30 minutes and just move!

Let’s also not take things too far in the other direction by telling ourselves well I ate so much Thanksgiving food that now I have to workout extra hard or I have to do more than one workout to make up for it. I’m going to stop you right there because

  1. Working out is not a punishment for what we ate.
  2. Mentally and physically it’s good for our bodies to take a break for a day. Also one day will not set us back an eternity.
  3. The following day just fall right back into your normal routine and all will be well!

If you are looking for some guidance and accountability this holiday season CFK is doing the Healthier Holiday Challenge and it is FREE!!

  1. Starts November 23rd (or whenever you sign up!)
  2. Ends January 3rd
  3. Eat 800g of fruits/veggies each day (It’s not as daunting as it sounds! Grab an apple, some carrots, some potatoes, peppers, mangos and you’ll hit that number before you know it!)
  4. Eat a palm sized portion of protein with each meal (ideally 4-6 times a day)
  5. Exercise/be active 5 days a week (CrossFit, home workout, hike, jog with the dog)

BOUNUS POINTS if you…

  1. Drink 1/2 your bodyweight in ounces of water daily
  2. Sleep 7+ hours a night

Sign up here! https://app.wodifyrise.com/Event/Event.aspx?u=healthierholiday

Cheers,

Coach Alex

Habits Over Goals

“A goal is just an awesome way to force growth on yourself.”

– Deena Kastor

If you find yourself setting a goal then you’re off to a great start! Having a goal that you write down even further increases the likelihood that you’ll achieve it. And beyond that telling someone else your goal so that they can help keep you accountable.

However, we can become so focused on our end goal that we get frustrated or skip steps along the way all the while feeling like we’re never going to achieve what we set out to.

So, I want to challenge you to stop setting goals and start building habits!

Let’s say your goal is to get a muscle up; awesome! But you don’t have a strict pull up yet, how are you going to get there?? By creating habits you will find yourself inching closer to that goal without even realizing it.

Say your first habit is to go to the gym 5 days a week – check!

Next you start building those strict pulls by doing either a couple of reps or a couple of strength drills every time you go to the gym – check!

Then you start working on that kip a little bit more – check!

And before you know it you’ve put in all the work and you accomplish that end goal- the muscle up!

Sometimes we have to step back from what our end goal may be, whether that’s a muscle up, losing weight, or getting gainz and start by simple making small habits a part of our daily routine. Now this can be a bit easier if you work with a nutrition coach, a personal trainer, or find you a great community like a CrossFit gym because support and accountability can go a long way in helping set/keep those habits.

So what are the differences between goals and habits?

Goals
Merriam-Webster defines a goal as “the end toward which effort is directed.”

Habits
A habit can be defined as “an acquired behavior pattern regularly followed until it has become almost involuntary, customary practice or use.”

You’re probably already thinking about areas in your own life where you’ve focused on one particular goal. Maybe you achieved it or maybe you didn’t. Maybe you’re still pursuing it.

Think about how you could develop habits that improve your health! What are daily actions you can take that will move you forward no matter what?

Not sure how to get started or need that accountability click the image below to schedule your FREE intro session with us and we will help get you moving toward your goals!

Cheers,

Coach Alex

Bodyweight Movements to Improve Your Game

This year has showed us that we can’t take going into the gym for granted anymore and we should have some movements in out back pocket we can whip out when there is no equipment in sight. This can be especially frustrating when you love to lift all the heavy weights. But what if I told you these seemingly simple bodyweight movements could help you lift even heavier weights.

“Do What You Can, With What You Have, Where You Are.”
-Teddy Roosevelt

These bodyweight movements can help you to strengthen your joints, build up core strength, and address imbalances/weaknesses that may have been holding you back. And all of this will translate you your weighted lifts! By stripping down weights and focusing on body positioning and movement you’d be surprised how drastically that can improve everything else! 

1.Candlestick

Roll out the yoga mat or head out into the backyard. The candlestick is a fun exercise that has tremendous benefits.  This is perhaps the best demonstration of real world functional movement. The ability to move your body from the ground to standing is a great indicator of fitness (burpees anyone?!). You will also learn coordination, balance, and build your core strength as you strive to maintain a hollow body position. 

Check out a great video on the candlestick here:

2. Wall Walks

Think of these as planks taken to a whole new level. The key here is to maintain your position and not let your low back arch. If you are nervous to go all the way upside down or have trouble getting your nose all the way to the wall don’t worry. Just go as far as you safely and comfortably can – there are still so many benefits to doing this exercise!

Focus on moving slowly as you work on these and challenge yourself to spend more time under tension rather than completing the wall walk up as quickly as possible. Play around with different variations and mix in elements like shifting your weight from one hand to the other – this will have tremendous carryover to skills like handstand walking!

Here’s a great demo video:

3. Pull Ups

Pull ups can’t be beat when it comes to upper body strength training. Build up your lats, arms, and core strength by adding these in daily. Pull ups respond well to training frequency so try to do more small sets throughout the day to build up your strength. Try doing sets that are 50% of your max number of pullups to ensure you are always able to rep them out (if 8 pullups is your max always do sets of 4 with plenty of rest in between). If doing your first pullup is the goal then focus on doing just the lowering phase of the movement. Step up so your chin starts over the bar and control your lowering at a steady rate of speed so that it takes at 4-5 seconds to get your arms fully extended at the bottom of the movement.

If you don’t have access to a pull up bar you can always grab a backpack, some dumbbells, or kettlebells and do some bent over rows!

4. Pistol Squats

Pistol squats or single leg squats are a great way to maintain leg strength without any external load. They also improve your squat mechanics and mobility if you are disciplined with your form and really focus on movement quality. Make sure you are mobilizing your ankles and properly warming up before diving into pistol squats. 

Below is a great progression you can use to warm up and train this beneficial movement!

5. Glute Bridge

The movement we all know and love and probably don’t do often enough. If you are working from home right now (or spending more time on the couch than usual) then set an alarm on your phone to drop and perform some glute bridges every hour. Your low back will thank you and so will your Levi’s!

There are a ton of variations of the glute bridge that you can train. Performing these as often as possible with your bodyweight will pay huge dividends. It can help alleviate back and sciatic pain and will also improve your squat and deadlift. Checking out this video is a great place to start!

 

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
-Vince Lombardi

Fitness is a mindset. Not an activity that you go to the gym to perform for an hour 4-5 times a week. Our gym and community is here to facilitate your fitness journey. Let us know if you need guidance, motivation, or just someone to sweat with!

Schedule your very own 1:1 intro session with us just click the image below to sign up!

 

Cheers!

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!

4 Ways to Save Your Joints

When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain and inflammation. It almost feels like your body is punishing you for working hard. No fair, right!

Rather than make excuses about your pain or backing off on your training you may want to consider some new techniques to mitigate the damage from these patterns of overuse.

1. Focus on form
2. Make intensity your new volume
3. Recover Harder
4. Hit the Supplements Aisle

1.Focus on form
If you are training often and hard then even the slightest inefficiencies in your movement can turn into nagging injuries over time. Before you put in all that hard work, you owe it to yourself to work with an experienced coach to refine your movement. You will make progress faster and stay healthy in the process. Slow down, not every day is a competition.  Your training vs. testing ratio should be 70% training, 20% practice, and only 10% testing.

2. Make intensity your new volume
Sometimes the body simply needs a break from volume. All athletes in any sport go through periods of alternating intensity and volume throughout the year. They have different rhythms and protocols for preseason, in-season, post-season, and off-season training. Try backing off on the volume of your training and focusing on higher intensity pieces instead. For lifters, this could mean performing fewer sets or reps and using a lighter load, shorter rest times, or a faster tempo. Runners might try lower mileage with weeks and adding a sprint workout 1-2 times per week instead.  CrossFit Athletes might take a “recovery week’ about once per month and perform all light weights and work on speed and movement patterns.

3. Recover Harder
Training hard without the proper recovery techniques is bound to beat you up and becomes unsustainable long term. Make time for massage, foam rolling, stretching, yoga or mobility sessions, sleep, and any other recovery methods that can improve your performance. Sometimes the most beneficial thing you can do is stimulate your parasympathetic nervous with these recovery techniques to let your body’s natural healing mechanisms kick in.  At CFK, we recommend at least one day of ‘active Recovery’ per week.

4. Give your body what it needs to repair itself
There are tons of great supplements that can help with joint health. Fish oil and omega 3’s provide a healthy inflammatory response in the body amongst many other health benefits. Glucosamine and Chondroitin provide the building blocks for joint repair. Tart Cherry Juice extract has been shown to reduce muscle soreness after a workout. Give those a try to start!

Don’t let joint pain stop you from moving and doing the things you love!  See a coach if you have any questions.  If you’re not a CFK athlete, feel free to email us or call with any questions.