Why You Need Carbs

Nutrition is one of the most important components of life especially when you are looking to up your performance in the gym. The largely held belief that carbohydrates are bad for athletes has been debunked!

Many studies show that carbohydrates are one of the best ways for an athlete to replenish glycogen stores in the muscles. Power output is directly affected if an athlete doesn’t have enough glycogen stored in the muscle. If we are not fueled properly we can feel sluggish and slow in daily activities and workouts.

When healthy individuals consume carbohydrates, insulin, a hormone that controls blood sugar levels, is released in order to get glucose out of the blood and into the cells. That tired feeling after you workout is a signal to your body that blood sugar levels have dipped. This is a perfect time to utilize post workout fuel- rice, potatoes, fruit, veggies, oats, etc.

You can replenish your glycogen stores by consuming more carbohydrates after you workout, causing your body to release insulin and bring your blood sugar levels back down. This will simultaneously trigger glucose to be stored as glycogen in the cells. Since the cells that are fatigued and depleted are your muscle cells, storage will happen in your muscles instead of your liver.

In certain circumstances, for example if an athlete has diabetes, consuming these types of carbohydrates won’t have the desired effect. If an athlete is not insulin sensitive or has diabetes, spikes in blood sugar levels will stay elevated after eating carbohydrates. This can result in elevated LDL or bad cholesterol and high blood pressure. A diabetic body simply can’t handle the sugars and isn’t releasing insulin in order to store it into the cells. As a diabetic, you would work directly with a medical professional and be prescribed insulin since the body is not producing it on its own.

You may be wondering how you can increase your insulin sensitivity to optimize your response to elevated blood sugar levels and maximize your muscle growth and global energy. There are a few key factors to consider around your workout that will help.

  1. Sleep
    It can impact every function in the body, especially the release of insulin. Aim for 8 hours a night of good quality sleep. Try sleeping with a sleep mask to eliminate extra light or a hot tea before bed to wind down.
  2. Exercise
    This is one of the most important components for staving off disease. Aim for at least 30 minutes a day. Studies have shown that this is an excellent way to decrease your risk of developing insulin resistance and diabetes.
  3. Eat a Balanced and Healthy Diet
    Eat a variety of fruits and vegetables on a daily basis as well as carbs like rice, potatoes, oats. Eat healthy fats, like omega-3 found in fish and seeds, avocados, and nuts. And drink plenty of water.

The big takeaway here is that carbohydrates are friends and food!

If you want more help with your nutrition just ask! We can help you get going in the right direction and help you reach all your goals!

 

Coach Alex

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!

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.

 

#OpenUp

“Each year of the Open is filled with memorable moments. Stories of first muscle-ups, personal breakthroughs, and the beginning of lasting friendships are often sparked during the five weeks of competition in the Open.” -CrossFit.com

 

The CrossFit Open is celebrating its 10th season! It gets better every year, and while there have been many changes to its format over the years, it remains the single greatest test of pure fitness we have. Whether this year’s open will be your first, or your tenth, you’re bound to push to new heights and discover previously unknown capabilities during the Open!

 

“But I don’t like to compete, I just want to get fit and have fun.”

 

Great! That’s what the Open is all about. You don’t have to compete with anybody if you don’t wish to, but just by participating and committing to 100% effort for 5 weeks, you’ll:

 

  1. Push yourself harder than you have all year, likely setting a PR or doing a movement you’ve never been able to before. Each year, at least a handful of CFK’ers get their first pull-up, toes-to-bar, muscle-up, or set a weightlifting PR.
  2. Learn to go to places of discomfort that you weren’t sure of before, thus setting you up for a more successful year of training in 2020 and gaining you the much coveted mental toughness to overcome other obstacles.
  3. Have an absolute blast tuning in and hanging out each week with all of your CFK buddies, cheering each other on, high fiving, chest-bumping, and ringing PR bells.

 

Regardless of if you compete with yourself or anyone else, the Open workouts are still just workouts and will be normal training days for those not testing.  All our workouts are as difficult as you want them to be and these will be nothing different from that standpoint and should not be skipped.


HOW TO REGISTER

  1. Sign-up for the CrossFit Open HERE.
  2. More information HERE

 

IMPORTANT DATES:

Thursday, October 10: 20.1 (First Open WOD) released online here

Friday, October 11 – Friday, November 10: Workouts 20.1 – 20.5

Friday: CrossFit Classes – all classes, all day, each Friday will perform the Open WOD (One heat each class, no judges)

Saturday: CrossFit L2 @10: 15 am, both locations: Open WOD (with judges)

**If you intend to register as an athlete at CrossFit.com and will require a certified judge, you must also register as a judge and pass the judges course here so that you can also judge for someone else on Saturday!

Friday, November 8: Workout 20.5 – Friday Night Lights / “FRANsgiving” Potluck!

The final Open WOD, crossed with our Thanksgiving celebration! Don’t worry, we won’t be doing “FRAN”… unless that’s what 20.5 turns out to be!

Location: CFK West

Time: 4pm – 8pm


FREQUENTLY ASKED QUESTIONS

 

Q: I’m not sure if I should do the Open, should I?

A: Yes. Regardless of age, training history, current abilities, physical limitations, or any other potential excuse, EVERYONE will benefit by participating in the Open. There is a scaled division, and at CFK we will have a beginner version of the workout each week.

 

Q: Should I register online?

A: We STRONGLY recommend it. The online leaderboard is very cool, and has improved over the past 2 years with the ability to create custom leaderboards for individual gyms (CFK will have one), as well as optional filters for age, occupation, experience level, and many other options. You can see your performances year-over-year, providing a yearly benchmark to track progress. Plus, it’s an added layer of ACCOUNTABILITY!

NOTE: It’s not required to register online, and CFK makes no money on your registration. All registration fees go to CrossFit HQ.

 

Q: I’m new to CrossFit

or

I haven’t been consistent lately, do I really need to be testing?

A: No, not at all.  But… you should still do the Open workouts because they are great training days just like all CrossFit workouts! Work within your means and follow the principles of MCI (Mechanics, Consistency, THEN Intensity). The Open will give you a weekly focus/event to anticipate, keep you consistent during a time where distractions are everywhere, and you’ll have a great time cheering your friends on and talking/tweeting/hashtagging within the community each week.

 

Q: Which division should I compete in?

A: You don’t need to designate it right this moment. See what the first workout is, view the scaling options, and then decide. You can take it week-by-week, or determine it now and stick with your division the whole time, regardless of the workout. You can’t mess it up!

*We do recommend staying in the same division throughout the open, regardless of the workouts.  It’s good to see your weaknesses and if you switch back and forth you can miss out on valuable lessons.

Q: When will we be doing the workouts?

A: Two Options – Friday during classes, or Saturday during the L2 workout at 10:15 am.

NOTE: Those who register online as an athlete must be judged by a certified judge and also become a certified judge to score someone else. Saturday will be the only scheduled option with judges, so if you’re registering online you’ll need to come on Saturday!

**EVERYONE who registers as an athlete online is asked to also register as a judge and pass the online judges course which can be found hereThis ensures that we have enough judges on Saturdays!

 

Q: What if I can’t make Saturdays for the Open throwdowns?

A: If you are registered online and can’t make Saturdays, then you’ll need to find a buddy who’s passed the judges course to judge you during off-class hours, or in the auxiliary room, if available.  We will be very accommodating but cannot interrupt other’s workouts or disrespect their time.

 

Q: What is the deadline for submitting scores?

A: For the CrossFit Open (online), you’ll need to submit prior to Monday at 8 p.m. EST. each week.

 

Q: How do I submit my scores?

A: For the online competition, submit at https://games.crossfit.com/

 

Q: What exactly is the CrossFit Open?

A: Besides being the biggest single fitness event in the world, it’s the first way for professional athletes to qualify for the CrossFit Games, as each national champion from every nation with a CrossFit affiliate worldwide will receive an invite. For most of us, it’s 5 weeks of tough workouts, PR’s and high fives. Plus, what’s cooler than seeing your name on the same leaderboard as the greatest athletes in the world?

Hot Topics – Fit3d

 

We’re over a quarter of the way through 2019 already, and now is probably the time that many of you are questioning the goals you set for the year. Maybe you’re starting to feel like you’re not making the progress you thought you could, or maybe you feel like because you’ve made some good progress that you can take your foot off the gas pedal a little bit. Either way, there’s a lot more that goes into goal setting than just how you’re feeling.

 

One of the best tools we have to measure progress throughout the year is our Fit3d machine. This is an excellent resource that takes a 3D image of your body and helps you see how you’re doing with your body fat, gains in size through your arms, legs, or chest, or how many inches you’ve lost off of your waist. Using the Fit3d throughout the year helps us keep an accurate, measured record of how we’re all progressing, instead of just going off of the scale at your house or how you think you look in the mirror.

 

Ask one of your coaches about getting a scan set up today!

Hot Topics – Plateaus

 

Are you feeling like your progress has stopped? If you’ve noticed that your metcon times haven’t gotten faster, or your strength numbers haven’t gotten bigger, you might be reaching a point in the CrossFit athletes life cycle where you start to plateau.

 

 

Plateauing is a natural part of everyone’s fitness journey where they have progressed far enough that the rapid growth fades, and the slow gains over time are harder to see. Check out what Coach Johnny and Coach Scott have to say about what causes this plateau effect, and how to fight through it and keep on climbing.