Week In Preview, August 18th, 2019


“We don’t develop courage by being happy every day. We develop it by surviving difficult times, and challenging adversity”

–Barbara De Angelis

 

Supplement Spotlight

Transparent Labs Turmeric

Turn To Turmeric

Your body’s ability to recover from training is one of the most important factors to consider when trying to reach your fitness goals. As crossfitters, we often experience the repercussions of our training through inflammation and the dreaded post workout delayed-onset muscle soreness (DOMS). Our body instinctively translates workout stress into inflammation. The active ingredient in Turmeric called Curcumin has extremely potent anti-inflammatory properties which can aid our recovery from tough workouts. Some research suggests that all natural Turmeric might be as effective in reducing inflammation as ibuprofen! Turmeric’s health benefits include reducing the effects of rheumatoid arthritis, joint pain, and even depression! It’s no secret why it has been used as a staple supplement in India and China for thousands of years. Transparent Labs has created an excellent combination of Turmeric and Bioprene that allows nutrients to be absorbed to their full potential. Say bye to those cranky knees with Turmeric!

RawSeries Turmeric 95% Curcuminoids

Upcoming Events

CrossFit Level 1 Course @ West

We’re hosting a Level 1 Certificate Course on September 14-15 at West! We’re excited about this opportunity to host some of the best coaches around, as well as aspiring coaches from all over the country. If you’ve ever been interested in earning your Level 1 certificate, there’s no better time than now. You can get more details on the course here!

Image result for crossfit level 1 pictures
*Due to the nature of the course, all classes at West will be cancelled on Saturday, September 14.

Wodapalooza Online Qualifier

If you have been itching to test your skills prior to the Crossfit Open a great opportunity has come! The creators of Wodapalooza are releasing workouts for the next 3 weeks. If you have never attempted any of these great workouts it’s an overall great opportunity to see where you are at in your fitness journey. For details on due dates and submissions please click here!

Rhema Rumble

The 2019 Rhema Rumble is almost underway. Our fellow Knoxville crossfit gym is holding a competitive crossfit competition on Saturday, August 24th.  Teams of two in RX and Scaled divisions will battle it out for spots on the podium. For more information and how you can register click here!

Weekly WODs

Monday – Tour De CFK

We are ramping it up on the assault bike as we head into the week! Turn your frown upside down! We will begin the day with a heavy set of 3 on the push jerk for our strength portion. Our conditioning piece will tax the shoulders with push jerks, and assault bike sprints for calories.

 

Tuesday – Double “Barfight” and Open Prep

If you like rowing fast today is your day! The second training day of the week is going to test our skills with some unfamiliar movements that we are likely to see in the open. We have single dumbbell overhead lunges, single dumbbell burpees, and double-unders.  However, we begin the workout with a 1000m buy in on the rower! Be fast and furious!

 

Wednesday – Recover from Squats with More Squats

We retested last week for the new cycle, and have made it to the first week of 5×5 squats. We will be dropping the weights down this week in order to focus on technique, and establishing great positions! We will finish the day off with a squat filled WOD that incorporates sprint intervals, hang cleans, and front squats.

 

Thursday – WODability

We are getting a nice recovery workout near the middle of the week because we need it! We will spend some time getting our heart rates elevated, and going through full-range of motion on non-complex movements. We will be recovering through perfect squats, slam-balls, and lunges.

 

Friday – TBD Wodapalooza Online Qualifier

Prepare yourself for the unknown each Friday for the next 3 weeks! We won’t know what to expect until Wednesday when the workout is released!

 

Saturday – Level 2  “Straight 100”

We end the week with a benchmark workout that includes 100 reps of wall balls, 100 calories on the rower, and 100 box jumps. The key to this workout is big sets on the wall balls while maintaining a lower heart rate.

 

Saturday – Community WOD “Farmer Fran”

Bring your friends to our free weekly 9am class. We have a partner workout in which each partner will spend time blasting through calories while the other partner does pec pumping push-ups. We will also be testing our grip strength with a heavy 400m partner farmer’s carry!

 

 

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