Week in Preview, June 14 2020

“Well done is better than well said.”

 

– Benjamin Franklin


Announcements:

  • Class caps will increase to 15 across the board starting this week. Please make sure to continue to reserve your place ahead of time in Wodify!
  • Zoom Classes: There will be no Saturday Zoom classes moving forward. We will continue to have M-F classes at 6am, and 12pm. Links below:

Weekly WODs (CrossFit):

 

Monday – Squat Day Week 7

Last training week before we test our 5RM! While this is the heaviest training week of the cycle, let’s continue to focus on positions and stay within the training parameters of full range of motion. We’ve got a “Devilish” Dumbbell WOD dialed up to cap it off!

 

Tuesday – Hinge 25

Lots of hinging in this 5 round workout, with Up-Downs, Box Jumps, and Kettlebell Swings (which we’ll challenge you to go heavy on!). 375 total reps if you can get it all done within the time cap!

 

Wednesday – Push – Pull

Since Tuesday is all about the legs, Wednesday we get our pump on. Push Press and Pull-ups all day long, with an added “Chest-to-Bar” challenge for those who are up to it!

 

Thursday – You’re Dead to Me

It’s what you might be telling your coach after this one. Deadlifts + Bike calories is a beautiful, elegant, soul-crushing combination!

 

Friday  –  RED Friday

Remember to wear your red for this long AMRAP of running, hang snatches, and sit-ups to close out the week. Our hero this week is Marine Corps Gunnery Sgt. Diego D. Pongo, who died March 8, 2020 Serving During Operation Inherent Resolve

 

Saturday – Crossfit/ Level 2

We’ll kick off the weekend with a lung-burning couplet of Wall Balls and Double-Unders, and wrap it all up with a killer core “Tabata”. If you’re coming to Level 2, a Turkish surprise awaits!

Saturday –  Burn Class

All about the grip today in this couplet of Dumbbell Deadlifts and Push Press. How long can you hang on without setting them down?!

I Am NOT A Victim

Written by CFK’s self-defense coach and PROTECTOR-IN-CHIEF…
Jeff Cravens

 


Thought for the moment: I am not a victim.

 

A defining characteristic of a victim is the loss of control over one’s life. Global pandemic. Mandated closures and lock-downs. Economic upheavals. Easy to feel victimized. But I don’t want to be a victim! So, I’ll be something else.

 

Most of us recognize this picture… it’s Tom Hanks and his buddy, Wilson, from the movie Cast Away.

 

Many may believe Wilson was created simply as a companion to the marooned and lonely Hanks. But the movie writers understood a very important principle in the psychology of survival.

 

Wilson was actually much more significant than just a friend. Wilson couldn’t do anything for himself… he needed help. Wilson NEEDED Tom Hanks. And that need elevated Hanks from victim, to RESCUER.

 

Were you a little surprised by the depth of emotion Hanks showed when Wilson was lost at sea? He hadn’t just lost a friend. In his mind, he had failed his main mission… his reason for surviving: to rescue his friend, Wilson.

 

So, back to you and me. Don’t want to be a victim? Then be a rescuer!

 

Find a way to serve someone. Make a gift for a friend, or mow a neighbor’s yard. Write letters to people you know… or don’t know (many are “trapped” in assisted living facilities).

 

Make someone smile. Get outside yourself.

 

For us “crossfitters” specifically, hit “like” on someone’s workout score… some of us are jazzed by that! Post your WODs or thoughts about your WODs on social media… major props to Diana Koza for that hilarious post-WOD face-plant pic!!

 

There’s one more survival tip from Cast Away I want to point out…

Give yourself a mission.

 

Tom Hanks had that one FedEx package he HAD to take back to the owner, it was his mission. What’s your’s?

 

Could be anything… a fitness goal, the “Twenty Committee” board, a weekly uplifting word to your family/friends… anything that is out in front of you, and requires you to do the next right thing.

 

So, hang in there my friends!! Be a rescuer, and make someone smile today.



self defense coach in Knoxville Tennessee

In addition to being a regular CFK 5:30 am’er, Jeff Cravens is a black belt in Krav Maga and also studies Muay Thai kick boxing and Brazilian Jiu Jitsu. He is an instructor at the National Martial Arts in Oak Ridge, and previously served 5 years in the Tennessee State Guard.

Interested in learning self-defense? Shoot us a note HERE and we’ll send you details on our upcoming workshops!

 




Looking for At-Home Fitness?

Choose from one of our…

FIVE UNIQUE PROGRAMMING TRACKS!

Click HERE to schedule a free virtual consult with one of our professional coaches.

Introducing… CFK Go!

It’s GO Time! CFK Go is all about convenience, hard work, and results. In a fitness world where everything is too complicated, we’ve stripped things down to create an easy to use and insanely effective new workout track.

CFK Go doesn’t mess around – we get after it every workout, every day, every week with a training program built around dumbbell-focused, time priority, high-power output workouts. We took everything we love from different disciplines and brought them together in one simple, effective program.

Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning. Each week of training consists of Full-Body and Push x Pull days through the week, and special weekend focuses of Saturday Squats and Sunday Sweat.

Scroll to the bottom to get a free sample week of workouts!

CFK Go Weeklong Snapshot…

  • MONDAY — Full-Body
  • TUESDAY — Push x Pull
  • WEDNESDAY — Body Pump & Full Body (Grind)
  • THURSDAY — Push x Pull
  • FRIDAY — Full-Body (Sprint)
  • SATURDAY — Saturday Squats
  • SUNDAY — Sunday Sweat

Whatcha Need for CFK Go…

Now, to get started with CFK Go, you can get by with only (1) pair of Dumbbells even if you don’t have a Jump Rope. The Jump Rope is highly recommended, but you can perform most of our CFK Go workouts by making a few easy substitutions.

Without a Jump Rope, you could substitute Mountain Climbers, Running in Place, “Phantom” Jump Rope Hops, Jumping Jacks or Plate Hops. These fast-paced cardio moves will give you a similar stimulus to the Jump Rope.

When choosing your Dumbbells to start CFK Go, we suggest you select your starting pair based on your goals. Are you STRONG, FIT, or CARDIO focused…

CFK Go | Your DB x Your Goals…

This is, of course, relative to each individual, but we can break it down by your individual goals and fitness levels.

If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio-focused approach. Otherwise, see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

A Few Final Points…

What if You’re Just Learning the Movements?

As with any new program (or new movements), it might take some getting used to the weight as you learn the ropes. We always recommend that you focus on moving well and at a pace that you are comfortable with. You are always in control of the intensity in every workout. If you want to push it a little more on some days, go for it. If you want to pull it back a little on other days, it’s all good. Always do you!

What if You Want a Little Bit of Everything?

We love that! Our recommendation would be to have a pair of DBs that are a little bit on the heavier side for you, another pair that’s a little bit on the lighter side for you, and a third pair that is right smack in the middle between heavy and light. This way you can mix up the DBs you choose for each workout depending on your goal!


Get your FREE sample 1-week program!

Just fill out the form below and we’ll send you your first week of workouts!

Your Health, COVID-19, and What We’re Doing

Hi CFK Fam!

In light of recent concerns, we want to share an update on our plans to keep the gym the healthy space you all love.

As you already know, exercise is one of the best ways to keep your immune system strong. Paired with healthy nutritional habits and smart supplementation, regular exercise will help strengthen your resistance to illness of all kind, short and long term. So while the concern over spread of COVID-19 is real and should be taken seriously, please use this as an opportunity to assess your healthy habits across the board.

Yes, we want to wash our hands regularly and do things to mitigate the spread of germs. More importantly, we want to make sure we’re regularly active and eating a wide variety of whole foods, especially colorful veggies, while limiting our inflammatory foods such as sugars & alcohols and many artificial ingredients.

The habits you’ve been practicing over time and continue to practice now will have as high an impact on the state of your health and resistance to disease as the hygienic practices you implement now. Both are important, and should be evaluated.

Here are a few things we’re doing to maintain a clean environment, as well as a few things you can do while you’re in class to help out.

What we’re doing:
  1. CFK has always placed the highest priority on sanitation and cleanliness. Our owner and founder Johnny owned a cleaning company prior to finding CrossFit, and we’ve maintained a top-down approach to cleaning the gym since the beginning. All floors and touched surfaces get cleaned and disinfected daily, as well as a rotating schedule assuring that all equipment gets disinfected on a regular basis.
  2. We’re adding a disinfecting protocol with our coaches that assures all door handles, bathrooms, commonly touched surfaces get disinfected after each “block” of classes.
  3. The blue gymnastics mats get professionally cleaned regularly, and we’re scheduling extra cleanings on them currently. We will also be using disinfecting spray on these daily.
What you can do:
  1. Please wash your hands before and after each class, and give elbows instead of high fives.
  2. Pump-in and Pump out! We have hand sanitizers around the gym, please use a pump on your way in and on your way out each class.
  3. We have disinfecting wipes in each bathroom and buckets on the gym floor. Please take 1 wipe and wipe down your touched surfaces after class. Please be conservative as these have become harder to source. There is no need for more than 1, as the goal is to simply spread the liquid around to let the disinfecting agent do it’s job. One single wipe when used properly can disinfect a kettlebell, barbell, abmat and wall ball before needing another one, so please use wisely and share when appropriate.
  4. If you’re sick, please stay home, as you’ll heal faster that way. Get out for a walk and leave the intense exercise for when you’re healthy. The same goes for your kiddos. We love them, but please keep them home if they are not well.

 

If you have any questions or concerns at all, please reach out to me directly at 865-356-9000 or email me HERE.

 

Eat well, stay active, stay healthy, and we’ll see you out there!

 

-Coach Rick

CF Squared 2020: CrossFit for Cystic Fibrosis

More than 30,000 people in the United States are living with Cystic Fibrosis, and approximately 1,000 new cases of CF are diagnosed each year. A progressive, genetic disease caused by a defective gene mutation, Cystic Fibrosis is a potentially deadly disease that causes persistent lung infections and restricts the ability to breathe over time. More than 75% of those affected are diagnosed by age 2.


A note from Johnny Davis:

 

CrossFit Knoxville is proud to be hosting our 6th Annual CF Squared event to raise money and awareness for the East TN Chapter of the Cystic Fibrosis Foundation.

My 4 month old sister, Jennifer, died of Cystic Fibrosis when I was 4 years old. I saw what it did to my parents and how it devastated them and would like to help others avoid that if possible. 

Cystic Fibrosis is one of the rare diseases that a cure might actually be in sight and your donations and efforts can legitimately make a difference.  Come join us for some friendly competition to raise awareness and fundraising dollars to help those living with Cystic Fibrosis in Tennessee. One hundred percent of proceeds will be donated to the Cystic Fibrosis Foundation!


Event Details

  • When: Saturday, March 14 2020 (9:15 am – 11:30 am)
  • Where: CFK North (906 Callahan Drive)
  • How to Register & purchase T-shirt: Click HERE (both team members must register individually)
  • Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!
    • $20 for event only – no t-shirt
    • $25 for t-shirt only – no event)

Workout Info:

  • Partner format: 2-person any sex teams (If you don’t have a partner we will find you one!)
    • Both team members must register individually
  • Divisions: Rx, Rx-ish, Beginner
  • T-Shirts will be printed after the event to allow for late sign ups.
CF Squared Challenge WOD:

As with the symptoms and demands of the disease, this competition will include one lung-demanding workout designed to challenge athletes’ airways and ability to breathe.

In teams of 2, complete the following for time:
3 Rounds:
500m Simultaneous Row
21 Alternating Thrusters, EACH
  • Partner A’s barbell must be completely stopped and resting on the shoulders or overhead before Partner B can start their Thruster
  • 5 Burpee penalty for setting the bar down. Both athletes must complete 5 burpees each!
  • Thruster weights: Rx (95/65), Rx-ish (65/45), Beginner (45/25)
    • We’ll make it as light as you need if you are a beginner.  Come have fun and help out CFF!

FAQ’s

Q: What if I don’t do CrossFit?

A: No worries!  We have a beginner friendly version for everyone.

Q: Can I bring my kids?

A: Kids can definitely participate but they’ll probably need to be 10 and above or really tall.  The rower is very challenging for smaller kids.

Q: What size shirt should I order, how are they cut?

A: We are using a unisex Bella + Canvas Tri-blend shirt. Check out this sizing chart.

Q: How will the heats work?

A: We will be able to run 8-10 teams at a time. We will not send out a heat schedule prior to the event, rather we’ll determine heats on the day of. Please plan to stay the whole time and cheer teams on as they work!

Week in Preview, December 15, 2019

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”

-Steve Jobs


Supplement Spotlight: D-Aspartic Acid

This supplement triggers the brain to increase the body’s natural production and transportation of testosterone, and luteinizing hormone (LH). According to recent studies, T levels in men have drastically declined over the past decade while women experiencing ovarian and other reproductive issues are on the rise. This could be due to the very flawed average American diet. D- Aspartic Acid can be used to increase muscle mass, strength, definition, and promote health of the reproductive system. Guys don’t be D-ficient… Try D-Aspartic Acid.


Holiday Schedule

 

Christmas Eve (Tuesday, December 24)

BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

*12 Days of Christmas WOD

Christmas Day (Wednesday, December 25)

CLOSED – No Classes

New Year’s Eve (Tuesday, December 31)

Last Class: 5pm (North), 5:30pm (West)

New Year’s Day (Wednesday, January 1)

BOTH LOCATIONS: One WOD, 10am


Upcoming Events

  • Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got your back! Check out the details of our training program HERE
Mary Cates

 

 

 

 

 

 

 

 

 

 

 


Weekly WODs:

 

Monday – PUSH. PULL.

It’s Re-test week, and we’ll kick it off with a 1RM Push press, followed by “PUSH. PULL.”! We last performed this bad boy on May 30, so start the week off by ringing that PR bell!

 

Tuesday – 5 Months ’til Beach Season!

Lots of strict gymnastics work that will leave your biceps and triceps screaming for mercy! While you may have trouble shampooing your hair after this one, your tank top will be appreciative.

 

Wednesday – Ski-WAT Day!

Week 3 of our current cycle, plus another short, UNCOMFORTABLE benchmark to re-test in “SPEED DEMON”!

 

Thursday – Full Sixty

We’ll move pretty much the whole hour today with a longer warm-up, a 15:00 EMOM, plus a finisher. Weighted planks, weighted step-ups, weighted sit-ups, and double-unders. Yikes!

 

Friday  – CALIFORNIA LOVE

Oh yes, our THIRD benchmark re-test of the week on RED Friday! Bring your big girl pants… and knee sleeves, weight belts, headbands, wrist bands, lifters, and RED SHIRTS! It’s gonna go DOWN!

 

Saturday Community WOD

Bring your friends and family for this diabolical dumbbell derby!

 

Saturday L2 – Swing for the fences

It’s all about the Kettlebell today! 150 Russian swings for time, with a twisted treat at the top of each minute.

Run Your City!

Knoxville Half Marathon Training Program


It’s almost the new year, which means it’s time to start training for the Knoxville half (or full) marathon!

We’re lucky enough to have one of the very best endurance coaches around right here at CFK, in Coach Mary Cates. Whether you’re a seasoned endurance athlete looking for a new PR, or you’re going for your very first half marathon finish, coach Mary’s program will help you crush it!

Check out the details on the Half Marathon program below. If you’re wanting to run the full 26.2, email Coach Mary to set up a free first consultation.


Program Details – Half Marathon

Cost: $360 ($30/week)

Duration: 12-weeks (January 6 – March 29)

Race Day: Sunday, March 29

How to register: email Coach Mary

Included:

  • Bi-Weekly group training sessions with coach Mary
    • Training sessions will mix short-distance, long-distance, and time trial efforts
    • Athletes will receive instruction & coaching on running technique, pacing & strategy, mental approach, and mobility necessary to perform their best on race day
  • Weekly custom scaling for your CrossFit WODs
    • Integrate mixed-modal training with your running to maintain and build core strength for better durability on long runs
    • Find balance between disciplines to help you become a more well-rounded athlete
  • Race-Day Coaching
    • Everyone needs a helping hand on race day! Coach Mary will be on the course to help you pace, get you water, and cheer you on to the finish!

Typical Weekly Schedule:

Sunday – Run, programmed by Coach Mary

Monday – Rest Day

Tuesday – CrossFit (modified and scaled by Coach Mary)

Wednesday – CrossFit (modified and scaled by Coach Mary)

Thursday (2-a-day Training) – Training w/ Coach Mary + CrossFit

Friday – Rest Day

Saturday – Group training run

 

**If you’re up for the full marathon (15-week program), please contact Coach Mary directly for an individualized training program


About Coach Mary

“Set a goal and if it’s easy to achieve, then we’ll set a bigger one,” words endurance coach, Mary Cates says often. Her goal is to build faster, stronger and healthier athletes and help them on the road to success.

Mary started running track in middle school and ran competitively through high school and college, but it wasn’t until she graduated that she understood the need for balance as an athlete. “I’d only focused on running. Putting up as many miles as I could, and over time, my body was starting to rebel against me a little.”

A few years later, Mary faced a different challenge, battling cancer and again, trying to find that balance of staying active while keeping her body as healthy as possible in order to fight her disease. It was during that time that Mary tried her very first Crossfit class. “It was so intimidating but there were so many things I struggled with, that I knew I really needed to stick with it.” And she did. She ran her first ultramarathon a few months after starting at CFK and fell in love with making the two sports work together.

Now Mary’s goal is to help other people run efficiently, build endurance and gain strength, but one of the things she’s most proud of is the CFK Endurance community. “We’ve become like a little family within an already amazing family. We go to each other’s races, no matter how far away, and we’re out there giving support and pacing to help people get to the finish. Our motto is that no one runs alone.”

When Mary’s not coaching athletes, you can find her spending time in the mountains or racing anything from the 5k to 100milers.

 

Girls on the Run 5k Water Table

The Girls on the Run of Greater Knoxville is holding the fall 5k on Saturday, December 7 and CFK is bringing the water!

We’re honored to continue to be a part of this wonderful event and help an organization that helps young girls in Knoxville develop life skills through fitness and mentorship.

If you’d like to help with the water table, just email Coach Rick or sign-up on the sign-up sheet at the gym. If you’d like to run in the race, just click HERE!

Volunteer Info:

  • Meet at 9:00 am at the entrance to Safety City
  • The race starts at 10:00 am, and usually ends around 11:00 am
  • Check the weather and wear warm clothes and rain boots for water spills

Race Sign-Up: Click HERE

More info on Girls on the Run of Greater Knoxville: Click HERE

 

Jingle Bell Run- Calling all Athletes!

Get your Jingle on this year in the most festive holiday fun run around! 

This years race is special to CrossFit Knoxville and our community as a whole. Our athlete Jason Hamilton is on the committee for the race this year and his daughter is an Honoree. Make sure to check out her story below! As a gym, we have one of the strongest communities in Knoxville, together, we’ll jingle all the way to a cure – and have a fantastic time every step of the way. Bring a team of friends, family, and we can run/walk our way to support an awesome foundation and a friend. Get your jingle on and spread the Spirit of Yes: Yes to having fun and celebrating what you love. Yes to living life to the fullest. Yes to conquering arthritis for good. 100% of your registration fee and fundraising go to a great cause!

Discount Code for CrossFit Knoxville Athletes:

Code: CROSSFIT

Receive $5off 5k timed, untimed and 1 mile registrations

Code expires Nov 30th EOD

Event Details

  • When: December 14th
  • Where: Worlds Fair Park- 525 Henley Street
    Knoxville, TN 37902
  • Time: 7:00 am – 9:30 am
  • Race Sign-up: www.jbr.org/knoxville

Packet Pickup: 

  • When: Friday, December 13, 2019
  • Where: Runners Market Knoxville
    4443 Kingston Pike
    Knoxville, TN 37919
  • Time: 11a.m. to 5:00 p.m.
  • Website: http://www.runnersmarket.com/

Jingle Bell Run Pricing

5k – Includes shirt, timing chip and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

5k Untimed – Includes shirt and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

1 mile – Includes shirt and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

Kids Run
$15 / thru Oct. 31 / Price increases Nov. 1
$20 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$25 / Dec. 14 (day of event)

Jingle in Your Jammies – Can’t attend the event, but still want to be part of the fun? Choose this option to receive a shirt and fundraise for a cure!
$30 / thru Dec. 14 (day of event)

Honoree: 

Claire Hamilton
Ankylosing Spondylitis
Teen Honoree

Claire Hamilton is a junior at Webb School of Knoxville. She stays busy with studying, her friends, church choir and cheerleading, but has had to find balance in her life. Her life was turned upside down in 8th grade with a diagnosis of Ankylosing Spondylitis. Claire’s joint pain started when she was 8 years old. She complained off and on to her pediatrician and was told she had growing pains. The joint pain in her wrists and ankles worsened in 6th grade and her pediatrician sent her to an orthopedic doctor, Dr. Amber Luhn, in Knoxville. Dr. Luhn helped her manage her pain and start physical therapy. After some improvement, Claire’s knees, wrists and ankles flared again. Claire’s pediatrician and Dr. Luhn agreed it was time to see a pediatric rheumatologist.

After getting advice from several doctors, Claire’s parents decided to travel to Alabama’s Children’s Hospital to see Dr. Melissa Mannion. The doctor could see Claire was in pain but after a physical exam of all her joints and an MRI of her ankle there was no inflammation in her joints. She left the doctor still without a diagnosis. Unfortunately, over several months Claire began to battle fatigue, severe lower back pain along with her joint pain. It became harder to keep up with studying and cheerleading. Claire’s mother made another appointment with Dr. Mannion. The doctor ordered MRIs of her wrists and SI joints. The MRIs showed joint damage and fluid in these joints. The 6-year long journey had finally led to a diagnosis – Ankylosing Spondylitis(AS) and Juvenile Idiopathic Arthritis.

Ankylosing Spondylitis is a form of Arthritis which causes inflammation in the SI joints in the lower back and peripheral joints. Fluid collects in the joints and causes pain. Claire immediately started a biologic injection to treat the disease. Right now, there are 6 medications called biologics approved to treat AS. So far, Claire has tried 5 of the 6 medications, all injections, and none have helped significantly. It takes several months on a medicine to see if it is going to help. She is on her second to last option. This is one reason it is so important for us to fundraise. Claire is running out of choices to help manage her disease and help her pain and fatigue.

Claire is still learning how to balance her life. She knows she has to rest when she can and not plan too many activities in one week. She knows she has to get enough sleep. She uses heat on her joints when needed. She sees her pediatric rheumatologist in Birmingham every few months and Dr. Luhn helps her manage her Ankylosing Spondylitis in between those appointments. Claire has a positive attitude and looks forward to when there is a cure for Arthritis.

Jingle Bell Run Special Guest

WATE TV News anchor/reporter Lori Tucker will be the MC for this year’s Jingle Bell Run.

Additional Information: 

For more help or information about the 2019 Jingle Bell Run of Knoxville contact Candice Henry at [email protected] or call 714-402-9448.

Why This Is Your Most Important CrossFit Open Ever

This is it. The big one. And you probably already had it written off. Over the past few weeks you’ve probably heard a few phrases thrown around that resemble something like:

“CrossFit has made too many changes over the years.”

“I wish it was the way it used to be when I had a shot at regionals.”

“Two Open’s in one year, that’s terrible for programming?”

And I have to stop and ask you…”Where’s your spirit man!?”

I just took a look at the CrossFit Open page from 2011 and you know what I saw? Absolute badasses. Lifting in their makeshift garage gyms with whiteboard walls from the Home Depot wearing Reebok Zigtech (remember those?)

I don’t know if we’ve been spoiled too long with the glorified baby food in pouches and lululemon sweats, but somewhere along the way we’ve lost touch with our CrossFit roots. We’ve gotten soft and comfortable. 

 

That’s why this is your most important CrossFit Open ever. 

 

You have been in the game for a long time now. You remember the good ole days of box jumps in the park and pullups on the jungle gym. Shredding your hands every year during Murph, because those blisters were a badge of honor. And fighting for every last rep during the open when you had never done a muscle up, but dammit today was going to be the day!

Then the sport grew. The athletes grew. The standards were raised. The sport became mainstream. All of a sudden there was gear, and brands, and sponsors that separated the pro’s from the rest of us. 

And in the midst of it all you let the passion slip. You stopped putting in the extra work. You show up and try hard, but most of the time you don’t feel like going to that dark place where your muscles ache and burn and your eyes sting with sweat. That place that made you fall in love with CrossFit from the start. You say it’s changed, but it hasn’t. 

CrossFit has been there all along.

New members join the gym every day. You see them experience it. You can’t help but smirk when coach mentions burpees and thrusters in the workout and you know the new guy is in for a rude awakening. You can’t wait to cheer them on as they push out the last rep. With a face contorted between relief and anguish as they collapse on the floor.

 

That’s why this is your most important CrossFit Open ever. 

 

Because there’s a piece deep inside of you that still burns to be pushed. That you must go through the fire and flame and see if you can come out the other side. That you need to find new purpose in that 7 minute AMRAP, because you know that the biggest enemy you will ever have to face is between your ears. And every time you overcome that little voice telling you to quit something inside of you changes and you feel a pride that can’t be faked. 

 

That’s why this is your most important CrossFit Open ever. 

 

Because of the friends you’ve made in the gym that have changed your life. From the inspiration you’ve gotten from every member who has lost the weight, or quit the job, or said “Never again” to that habit. 

For the community. For your family. And for you. 

Make it happen. Register HERE.