CrossFit West Knox

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!

Merry Christmas!

 

On the 12th day of Christmas, Crossfit gave to me
12 KBs swinging
11 knees to elbows
10 box jump burpees
9 GHD situps
8 towel pullups
7 slow good mornings
6 wall ball shots
5 dips on rings
4 handstand pushups
3 power cleans
2 front squats
and a sumo deadlift HP

Don't drink eggnog before attempting the Wod.  For those in the Xmas spirit, 3 rounds for time for you!  Have a great holiday!

Here is your ab work

 

Great movement.  Great way to develop your mid-line stability.  If your gym has one of these, use it daily.  If your gym doesn't, why not?  Respect this movement.  It is potent, you will feel the effects.

What about abs?

What type of Fitness system claims they don't do abs?  The kind that is concerned with developing your functional fitness.  What Coach meant when he made this statement is that CrossFit does not encourage exercises that work the abs in isolation from the rest of the body. Isolating your abs and working them without knowing how their development fits into the big picture of how your body performs is really missing the mark.  Abs and ab strength are but a portion of "core strength".   Aesthetics are really where the benefit of crunches end.  Working movements like the overhead squats will help you look and perform more like an athlete.  Functional movements that require you to stabilize the mid-line will help with injury prevention and help reduce pain and improve posture.  These are benefits that we can all appreciate.

 

FxD/T

What defines true fitness to you?  CrossFit has done a great job of defining fitness.  They have also put the stopwatch,scale,and measuring tape to use.  What this does is give us all a method to collect data and measure fitness.  How does your training measure fitness? 

 

SLEEP

 
Lets talk about sleep for a minute.  We all know it is important for our health and performance.  When you sleep, make it pitch black in the room.  Cover up the clock and don't leave the T.V. on.  Keep it cool in the room.  Avoid starring at the computer or television for an hour or so before bed.  Try to go to bed and get up at the same time everyday.  Don't get stressed out or worked up close to bedtime.  How much sleep?  As much as you can possibly get without losing your job or getting divorced. 

Sleep well/Train hard

Keep it Simple

When it comes to diet and exercise, try to keep it simple.   Start by knowing where you want to go.  Do you want to compete in the CrossFit games?  Do you want to increase your strength?  Maybe lose a few pounds?  Make some well defined goals, but keep it simple.  Educate yourself.  Learn some basics about nutrition.  Keep your workouts intense and simple.  Don't write yourself a workout that is so long that you have to write it on your arm to remember what exercise to do next.  Don't get overwhelmed by the amount of movements that you have to be good at to be a "CrossFitter".  Tackle them one at a time and enjoy the journey! 

As a part of our journey, today we will enjoy the following workout:

Warm-up

Deadlift 3RM

5 rounds for time:

6 double KB thruster, 53#

30 double-unders

Finisher- Farmers walks

-Enjoy your training-