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.

Why 20 Committee?


Show Up

Work Hard

Have Fun

Repeat!!

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/travel 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?

Open the Wodify app and navigate to “Class Schedule”. Filter the Program to “Home/Travel WOD” and click “Sign-in”. It should take you to the “Add Results” screen, where you can choose to add a 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 Home/Travel WOD?

In WODIFY, navigate to “WOD”, and filter to “Home/Travel WOD”

…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

  1. Travel WOD Blog PostAll bodyweight movements with no equipment needed
  2. WODIFY: Home/Travel WOD 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.
  3. WODIFY: Community WOD program – Even though we only have a Community WOD class programmed on Saturdays, there’s a workout of the day listed every single day in WODIFY! Some modifications may be needed here as well.

Q: Will signing into a Home/Travel WOD count against my attendance limit, if I’m on a 13 visit/month membership?

A: Nope! The Home/Travel WOD 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.

#OpenUp


“Each year of the Open is filled with memorable moments. Stories of first muscle-ups, personal breakthroughs, and the beginning of lasting friendships are often sparked during the five weeks of competition in the Open.” -CrossFit.com

 

The CrossFit Open is celebrating its 10th season! It gets better every year, and while there have been many changes to its format over the years, it remains the single greatest test of pure fitness we have. Whether this year’s open will be your first, or your tenth, you’re bound to push to new heights and discover previously unknown capabilities during the Open!

 

“But I don’t like to compete, I just want to get fit and have fun.”

 

Great! That’s what the Open is all about. You don’t have to compete with anybody if you don’t wish to, but just by participating and committing to 100% effort for 5 weeks, you’ll:

 

  1. Push yourself harder than you have all year, likely setting a PR or doing a movement you’ve never been able to before. Each year, at least a handful of CFK’ers get their first pull-up, toes-to-bar, muscle-up, or set a weightlifting PR.
  2. Learn to go to places of discomfort that you weren’t sure of before, thus setting you up for a more successful year of training in 2020 and gaining you the much coveted mental toughness to overcome other obstacles.
  3. Have an absolute blast tuning in and hanging out each week with all of your CFK buddies, cheering each other on, high fiving, chest-bumping, and ringing PR bells.

 

Regardless of if you compete with yourself or anyone else, the Open workouts are still just workouts and will be normal training days for those not testing.  All our workouts are as difficult as you want them to be and these will be nothing different from that standpoint and should not be skipped.


HOW TO REGISTER

  1. Sign-up for the CrossFit Open HERE.
  2. More information HERE

 

IMPORTANT DATES:

Thursday, October 10: 20.1 (First Open WOD) released online here

Friday, October 11 – Friday, November 10: Workouts 20.1 – 20.5

Friday: CrossFit Classes – all classes, all day, each Friday will perform the Open WOD (One heat each class, no judges)

Saturday: CrossFit L2 @10: 15 am, both locations: Open WOD (with judges)

**If you intend to register as an athlete at CrossFit.com and will require a certified judge, you must also register as a judge and pass the judges course here so that you can also judge for someone else on Saturday!

Friday, November 8: Workout 20.5 – Friday Night Lights / “FRANsgiving” Potluck!

The final Open WOD, crossed with our Thanksgiving celebration! Don’t worry, we won’t be doing “FRAN”… unless that’s what 20.5 turns out to be!

Location: CFK West

Time: 4pm – 8pm


FREQUENTLY ASKED QUESTIONS

 

Q: I’m not sure if I should do the Open, should I?

A: Yes. Regardless of age, training history, current abilities, physical limitations, or any other potential excuse, EVERYONE will benefit by participating in the Open. There is a scaled division, and at CFK we will have a beginner version of the workout each week.

 

Q: Should I register online?

A: We STRONGLY recommend it. The online leaderboard is very cool, and has improved over the past 2 years with the ability to create custom leaderboards for individual gyms (CFK will have one), as well as optional filters for age, occupation, experience level, and many other options. You can see your performances year-over-year, providing a yearly benchmark to track progress. Plus, it’s an added layer of ACCOUNTABILITY!

NOTE: It’s not required to register online, and CFK makes no money on your registration. All registration fees go to CrossFit HQ.

 

Q: I’m new to CrossFit

or

I haven’t been consistent lately, do I really need to be testing?

A: No, not at all.  But… you should still do the Open workouts because they are great training days just like all CrossFit workouts! Work within your means and follow the principles of MCI (Mechanics, Consistency, THEN Intensity). The Open will give you a weekly focus/event to anticipate, keep you consistent during a time where distractions are everywhere, and you’ll have a great time cheering your friends on and talking/tweeting/hashtagging within the community each week.

 

Q: Which division should I compete in?

A: You don’t need to designate it right this moment. See what the first workout is, view the scaling options, and then decide. You can take it week-by-week, or determine it now and stick with your division the whole time, regardless of the workout. You can’t mess it up!

*We do recommend staying in the same division throughout the open, regardless of the workouts.  It’s good to see your weaknesses and if you switch back and forth you can miss out on valuable lessons.

Q: When will we be doing the workouts?

A: Two Options – Friday during classes, or Saturday during the L2 workout at 10:15 am.

NOTE: Those who register online as an athlete must be judged by a certified judge and also become a certified judge to score someone else. Saturday will be the only scheduled option with judges, so if you’re registering online you’ll need to come on Saturday!

**EVERYONE who registers as an athlete online is asked to also register as a judge and pass the online judges course which can be found hereThis ensures that we have enough judges on Saturdays!

 

Q: What if I can’t make Saturdays for the Open throwdowns?

A: If you are registered online and can’t make Saturdays, then you’ll need to find a buddy who’s passed the judges course to judge you during off-class hours, or in the auxiliary room, if available.  We will be very accommodating but cannot interrupt other’s workouts or disrespect their time.

 

Q: What is the deadline for submitting scores?

A: For the CrossFit Open (online), you’ll need to submit prior to Monday at 8 p.m. EST. each week.

 

Q: How do I submit my scores?

A: For the online competition, submit at https://games.crossfit.com/

 

Q: What exactly is the CrossFit Open?

A: Besides being the biggest single fitness event in the world, it’s the first way for professional athletes to qualify for the CrossFit Games, as each national champion from every nation with a CrossFit affiliate worldwide will receive an invite. For most of us, it’s 5 weeks of tough workouts, PR’s and high fives. Plus, what’s cooler than seeing your name on the same leaderboard as the greatest athletes in the world?