#knockoutcrossfit

MOST RECENT

Don’t forget about our Kill Cliff sampling tomorrow morning at the box! #killcliff #killcliffignite #killcliffendure #saturdayam #knockoutcrossfit #kocf #fitfam

In crossfit I am at a huge disadvantage because of my weight and height. Have some good, bad, and ugly days. but I keep trying to put in the extra work 5 to 6 days a week with the hope I will get better to a point I am satisfied (rumor is in crossfit, you never feel satisfied, so many movements lol). Only problem is I am getting older, come to realize that this year lol. But, the good thing is lately I have seen some improvements in some things but still a long way to go. -

#vitadripivcentralga @redlinegr
@xendurance #extremeendurance #hydrox @panthersportsnutrition1 #panthersportsnutrition #endurancetraining #crossfit #functionalfitness #running #run #fitcops @reebokcrossfitone #fitness #healthylifestyle #somaderm #supplements #cardio #knockoutcrossfit #itsnotagame #intrainingmode @myzonemoves #wodifypulse #myzonemoves #myzone @wodndone #wodndone @amrapplusone #amrapplusone

About 5 weeks ago I could not do 2 reps because I had not done them for like 2 months. Been increasing my reps each week. Last 2 weeks been doing 10 sets of 5 reps of Handstand push ups twice a week for a total of 100 reps. Saturday I will change to 9 sets of 6 reps. Goal is to do 10 x5, once that happens then I will start doing some rep schemes like 5 reps then 30 sec rest. Repeat until failure. Oh I been adding handstand holds as well. That has strengthen my shoulders big time. Need to improve on popping my head through. Trying to balance everything and add speed at the same time over time. -

@vitadripiv.centralga#vitadripivcentralga #getonthedrip @redlinegr @reebokcrossfitone @reebok #nano8flexweave #fitness #handstandpushup #hspu #gymnastics #crossfit #knockoutcrossfit #healthylifestyle #functionalfitness @functional.gymnastics

Can’t believe I’m 4 years post-AVM. Missed lifting weights so much but always associated the heavy lifting with the seizures I was having (don’t worry ... no more now!) so I never went back. I succumbed to depression and lived a relatively unhealthy lifestyle, gaining weight and eventually becoming the heaviest I’ve ever been. But I’m so happy to say that I’m back in the gym, on the road and on the trails, on the path to being stronger than ever and super excited to be a part of the @knockoutcrossfit family!

Gymnastics is NOT for people who are 6’7!!! 😂😂😂. My new nemesis. It will feel easier eventually with consistency. #gymnastics #bigman #dedication #consistency #crossfit #rings #knockoutcrossfit #superherointraining #illgetiteventually #feelingstrong #feelinggood #cancercantstopme

KOCF is carrying the new @killcliff Ignite & Endure. We have a members special of $2/5 that includes the new products. See our front desk for purchase and come in this Saturday 7/21 to sample during our workouts.
#killcliffignite #killthequit #knockoutcrossfit @navysealfoundation @killcliff

Partner Wod from Saturday. Always enjoy them because I will be able to get a minute of rest or so. Can go a little harder. After class did 10x5 handstand pushups. Working towards 5x10. Doing hspu work twice a week now for a total of 100 reps a week. Cardio, lose weight and gymnastics movements are my top priority during my recovery back.
#knockoutcrossfit #partnerwod #kettlebellswings #rowing #wallballs #dumbbellsnatch #lunges #burpeepullups @redlinegr @mavasports @reebok @reebokcrossfitone #teamredline #extremeendurance #hydrox @panthersportsnutrition1 #panthersportsnutrition #endurancetraining #crossfit #functionalfitness #fitness #intermittentfasting #fastedcardio

Some cardio stuff today with @o2trainer Gotta work on weaknesses. I must admit my burpee volume is getting better. Trying to work on doing my burpees variations when tired. The plan was to do 16.5 (thrusters and bar facing burpees)from the Open, but my Quads were shot from yesterday's work load. So took thrusters away and did 200m run. -

21-18-15-12-9-6-15

Bar facing burpees / 200m run

#knockoutcrossfit #myzone #myzonemoves #crossfit #fitness #barfacingburpees #burpees
#run #cardioworkout #endurancetraining #endurance @xendurance #extremeendurance #hydrox #panthersportsnutrition #atpextreme #intermittentfasting #eatingwindow #itsnotagame #somaderm #nanohydr8 #hwpo

Want to send some special love to @knockoutcrossfit for allowing Dr. Jessica Nelson @drjessnelson to come to the box today. I experience cupping for the first time. Look at them dark spots. I got my IT Bands done as well. As expected dark red all along my tight IT bands! Rumor is she will be back next Tuesday. I am doing it again! -

#cuppingtherapy #cuppingmassage #cupping #crossfit #crossfitcommunity #knockoutcrossfit #recovery #softtissuetherapy #softtissuetechniques #healthylifestyle #fitness

Slowly getting back to doing some wods. This one had kettlebell swings, toes to bar and burpees. Can't wait to try the cupping thing today at Knockout Crossfit.
#crossfit #crossfitcommunity #knockoutcrossfit @redlinegr #wodshorts #wodifypulse #myzonemoves #myzone #purestrength #atpextreme #nanohydr8 @nano.hydr8 @newulife #somaderm @panthersportsnutrition1 #supplements @reebokcrossfitone @reebok #nano8flexweave

What a great way to start the weekend! We got our sweat on with our awesome teammate, Allie, this morning. Now to continue the productivity. #saturdaymorning #gymsesh #crossfit #knockoutcrossfit #liftface #noonelooksprettylifting #hedidntdie #couplesthatlift #teamworkmakesthedreamwork #keepitup #letsdothis

20 min AMRAP 5 Chest to bar pull ups, 10 wall balls, 15 kettlebell swings. Executed game plan and added some additional reps. The second time in a week doing a WOD with the class I realized all the cardio work I have done for 6 weeks is paying off and using the @myzonemoves has helped me understand my conditioning better. -

@roguefitness @redlinegr @mavasports @reebok @purestrength @panthersportsnutrition1 @xendurance #nanohydr8 #myzone #myzonemoves #knockoutcrossfit #crossfit #chesttobarpullups #wallballs #kettlebellswings #kettlebell #endurancetraining #endurance #fitness #extremeendurance #hydrox #redlinegear #teamredline #atpextreme #intermittentfasting #purestrength #somaderm #weightloss #weightlossjourney #conditioning #nano8flexweave #reebox

Happy 4th of July. This morning we will be doing 4 straight Hero Wods with an hour and half time cap to complete The 4 Independence, 4th of July WOD. Honoring 4 branches and 4 fallen soldiers. -

#knockoutcrossfit @crossfit
@crossfitgames #crossfit #crossfitcommunity #herowod #herowods #fallensoldiers #airforce #marines #army #navy #fitness #functionalfitness #4thofjuly

Snatch PR* 185lbs!! Up 10lbs in 4 weeks. I can’t wait until I hit that 200 mark 😎. I feel stronger every week and am determined to get that good news of being cancer free!! Treatment has been great with the port gone as well 😃. Everyday is a step closer. #snatches #snatch #snatchday #olympiclifting #pr #bettereveryday #superherointraining #crossfit #coloncancer #itwontwin #knockoutcrossfit

Today was a good one for me. Not that they all aren’t when it comes to this goal I’m on to be the best I can at lifting. But I have more to do tomorrow so I can’t suffer to long. Today’s program:
-Ms + snbal 4x3 -45

Ot2m sn 6x2- 45 50

Ot2m cln+j 6x2 50 55

Knees to elbow 3x5

Farmers walk 4 @ 35

Hammer Curls 3x5 20

High pulls w/dumbbell 3x5 20

Tricep extensions 3x5 20

Bent over row 3x5 25

#fitnessgoals #fitnessgoals #crossfit #crossfitfam #weightlifting #olympicweightlifting #crossfitcommunity #usaweightlifting #snatch #clean #knockoutcrossfit

My intermittent fasting and fat burner by @panthersportsnutrition1 starting to kick in the last two days. I am down 8 pounds in the last 3 days. I started intermittent fasting last week but weight stayed flat and on sunday I decided to cut my calories by 300 and on Tuesday I dropped like 4 pounds, Wednesday 2 pounds, and today I am down for a total of 10 pounds after this workout. But, we will see what my weight is in the morning to make it official.
Getting some ring dip work in for the first time in 10 weeks. I will attempt ring muscle ups next week.
#panthersportsnutrition #fatloss #fatburner @newulife #somaderm #hghgel #lcarnitine #cla #greenteaextract #hydroxycutleanx @xendurance #extremeendurance @redlinegr #wodshorts #weightlossjourney #weightloss #fitness #strengthandconditioning #strengthtraining #knockoutcrossfit #crossfit #burningcalories #burningfat #ringdip #ringdips #cardio #cardioworkout #nanohydr8

Interesting data today from @myzonemoves activity belt. this was 100-80-60-40-20 cal row, assault bike and ski erg. -
Top picture was today, bottom picture from 2 weeks ago, start time 4:59. Today, I also used my @o2trainer level 1 for the first time in 11 weeks. Interesting information today. I improved my time by 7 mins, pushed harder but as you can see my heart rate was lower even though I was pushing faster. O2 Trainer forces you to breath better. -

Basically I had decreased maximum cardiac output with a decreased maximum heart rate, while doing the same work load. The Myzone belt helped prove in one session improvements in how I breathe during this work load versus the last time I used it.

#knockoutcrossfit #myzone #myzonemoves #crossfit #fitness #o2trainer #02trainer #inspiratorymuscletrainer #strongerlungs @basruttenmma #rowing #assaultbike #skierg #cardioworkout #fitness #nanohydr8 @atpextreme #atpextreme #intermittentfasting #eatingwindow @panthersportsnutrition1 #weightloss #weightlossjourney #conditioning #endurancetraining #endurance @xendurance #extremeendurance

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