CrossFit West Knox

Eye of the tiger baby

 

 "Unbroken"

For Time:

20 Chin-ups

500m Row

20 Chin-ups

500m Row

20 Chin-ups

(workout courtesy of the OC Throwdown)

Every set is unbroken.  If you get off the bar before you reach 20 reps, you don't move on and you start back at one.

Dean Karnazes Diet

 

http://www.proteinpower.com/drmike/fast-food/the-dean-karnazes-diet/#more-1484

Generate Power

 

 

Chuck Norris Facts

2217# Total

This is impressive.  Konstantinov totals 2217 lbs. on the Squat, Bench, and deadlift.  Notice that all lifts were completed raw (no bench shirt, power suit, or belt).

 

 

 

Break To Build

 

A video we can all appreciate.

Be a man, Lift some weights!

 

1. Confidence. The stronger you are, the more muscles you’ll have. The more muscles you have, the more calories you’ll burn. Strength training will build muscle while lowering your body fat. You’ll look & feel better.

What you achieve will inspire you in other areas of your life. Success breeds success. You’ll feel more confident about yourself & what you can do. And that’s the number one personality trait that defines men: confidence.

2. Testosterone.Strength training & lifting weights increases your testosterone levels. Increased testosterone means more muscles, a lower body fat and an increased libido. Testosterone is the Man hormone.

3. Responsibility. You want money: work. You want girls: approach them. You want to build muscle and lose fat: pay your dues at the gym. Strength training teaches you to be responsible for your own future.

4. Hobby. Smoking pot, drinking beer, playing video games, … Those can all be fun, but they’re not rewarding in the long-term. Get a real hobby. Lift weights, build muscle, lose the belly, get stronger.

5. Cave-man.Exercise is substitute cave-man activity. – Mark Rippetoe.

GO PALEO!

 

Now that we are in a new year, most people are looking at cleaning up their diet.  Don't look too far, just go paleo!  The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors – combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases.

Here is a delicious recipe to get you started.  They are a great replacement to pancakes.

2 cups almond meal

3 omega enriched eggs

1/2 can coconut milk

2 apples grated

cinnamon to taste

Mix together and cook in a pan, just like pancakes.  Cook them in coconut oil.  This recipes makes about 15 small cakes.

Putting Strength back in Strength Training

 

 

 

Here is an exert from an article written by Bill Starr...picture courtesy of our friends at 70's Big

"...Strength is a much sought after attribute in the athletic community and for good reason. Greater strength gives every athlete a definite edge in any sport, if for no other reason than it allows him to practice the skills necessary for success longer and with more precision. Being strong also helps athletes to avoid serious injury. Sure, they’re still going to get hurt because there’s no possible way to avoid bone-jarring collisions in high-impact sports like football, hockey, lacrosse, soccer, and even baseball. But if the athletes involved in such situations are extremely strong, they can walk away rather than being carried off the field..."

What will game day look like?

 

We are taking a small break until December 30th.  We are using this time to relax, heal up and get prepared for the upcoming training cycle.  Enjoy the time off and have a happy and health Holiday!