Nothing you do will make more of an impact than these 4 actions. The cool thing is you can apply these actions to nearly anything in life and, depending on how quickly you apply the 4th (REPEAT!), achieve positive results.
For those of you unaware, our 20 Committee is reserved for those who are hitting 20 exercise sessions per month, typically comprised of mostly CFK classes and 1-2 home workouts per week. The point here is that we move WAY more than we are sedentary, because movement is the key to longevity.
At CFK, your coaches want to see your name on the 20 Committee board every month! The more consistently your name is on the board, the more quickly you’ll progress toward your goals, no matter what they are.
If you’ve been on the board consistently, please accept our virtual fist bump and keep up the great work! If you haven’t been hitting your goals, start with this question:
HAS YOUR NAME BEEN ON THE BOARD?
If you’d like to speak with a coach about your goals and set a plan for hitting the board, we’d love to chat. Just hit us up for a quick 30-minute check-in here: https://crossfitknoxville.com/member-check-in/
HOW DO I…
…Log a Home/Travel WOD so it counts toward the 20 Committee?
IMPORTANT: Our 20 committee report counts class check-in’s. So you’ll need to follow these steps to log into a class, then you can log a performance if you wish for your own performance tracking.
Open the Wodify app and navigate to “Class Schedule”. Filter the Program to “CFK Go” (Formerly names “Home/Travel WOD”, which the video below shows), and click “Sign-in”. It should take you to the “Add Results” screen, where you can choose to add a performance. Note that there is a workout of the day listed every day in the CFK Go program. You can choose to do this workout and log a performance, or do your own workout and add a “custom performance”!
…Add performance to a Home/Travel WOD
From the “Add Results” screen, search a benchmark workout or click “Create a Metcon” and add it!
NOTE: A performance log is not necessary to get on the 20 committee, but it is recommended for tracking your performance history.
…Find the programmed CFK Go WOD?
In WODIFY, navigate to “WOD”, and filter to “CFK Go” (Formerly, “Home/Travel WOD” as the video below shows)
…See my attendance history?
Login to www.wodify.com on a web browser (not the mobile app), click “My Profile”, then “Attendance”
20 COMMITTEE FAQ
Q: What kind of workout should I do if I can’t make it to the gym?
A: We have 3 optional workouts that can be done at home with little or no equipment
- Travel WOD Blog Post – All bodyweight movements with no equipment needed
- WODIFY: CFK Go Program – Some modifications may be needed depending on equipment access. Sub a similar bodyweight movement where needed. Air squats, push-ups, sit-ups, lunges, etc.
- WODIFY: CFK Burn Program – CFK Burn workouts can often be modified to be performed at home or on the road.
- Of course, you can always make up your own workout!
Q: Will signing into a CFK Go class count against my attendance limit, if I’m on a 13 visit/month membership?
A: Nope! The CFK Go classes don’t count toward attendance limits, so you should still make the 20 committee!
Q: Where can I see how many classes I’ve attended this month?
A: Sign-in to www.wodify.com on a web browser (not a phone app), and click “My Profile” in the upper right-hand corner, then “Attendance” on the left menu. This will show all historical attendance logged in Wodify.
Q: What qualifies as a Home/Travel WOD I can count toward the 20 Committee?
A: Depends on intensity. Any of the 3 options above count, and anything you make up on your own counts if it’s done with appropriate intensity. If you do 10 minutes of fast burpees, that would be a significant stimulus to qualify as a workout. Typically, the lower the intensity, the longer the required duration.
Walk – over 40 minutes
Bike – over 30 minutes
Jog – over 20 minutes
Run fast – Intervals are great! Total work/rest should still be over 20 minutes
Q: Does Yoga count?
A: Absolutely, if it’s more than 30 minutes. Any sort of functional movement practice moves us forward from a health and longevity standpoint. We choose CrossFit because it covers all aspects of fitness and Yoga, spin, cardio kickboxing, Zumba, Barre, Krav Maga, etc… are all great supplementary workouts. Mountain biking, weekend run in the neighborhood, hike in the smokies, it’s all great activity!!
Q: Do my workouts need to be “high intensity” to count?
A: No, unless they are short. At CFK, we’re typically going to work with relatively high intensity. When you work on your own, we expect the intensity to be a little lower. Many of our training sessions need to be of medium intensity but high focus. Now, if intensity is going to be lower, we will need to go longer to elicit improvement (i.e. short and intense or long and slow). In your heart, you know if you did enough to call it a workout. The goal is to move well and often and learn to enjoy short-term discomfort for long-term gains.
Q: Can I do a Home/Travel WOD and a CFK Class on the same day?
A: We sure won’t stop you! However, the purpose of the 20 committee is to encourage 20+ ACTIVE DAYS/month. Multiple workouts in the same day can be great in the correct dosages. Once/week, or every-other-week are fine. Performed too often, and 2-a-days will hinder recovery, causing diminishing returns over time. The goal of the 20 Committee is consistency across each week and each month, not cramming on Thursday because you missed Monday-Wednesday. It’s better to workout once/day Monday-Friday, than twice on Wednesday and three times on Friday.