Week In Preview June 30, 2019


The three big lies: I am what I have. I am what I do. I am what other people say about me.”

— Henri Nouwen

Supplement Spotlight:

Extreme Endurance Packets

Extreme Endurance packets are proven to reduce lactic acid and muscle soreness while increasing anaerobic stamina. An increase in anaerobic threshold reduces the body’s oxidative stress. Honestly, who doesn’t want less stress? Available in full size and travel packets, XEndurance is the perfect supplement to add to your travel routine while crushing those home WODs.

Upcoming Events:

July 4th

We’ll have ONE WOD at each location on July 4 (Thursday), at 9am. All other classes are cancelled, so come out and start your Independence day off right!

Powell Parade & Picnic

Speaking of the 4th, CFK will be at the Powell Picnic and Parade at Powell Station Park, right down the street from Powell High School. We’ll be set up by 10am and the parade starts at noon with picnic to follow. Bring your kids and stop by our booth to hit the “CFK Obstacle Course!”

Bring A Friend Friday

It’s this Friday! All classes at both gyms are FREE for your friends, family, co-workers, or anyone else you can sedate long enough to kidnap and drag to the gym! Please forward them this waiver in advance so they can get it filled out ahead of time. And don’t worry, it WON’T be Squat day.

Camping Trip July 12-14

Pack your bags because CFK is taking on the great outdoors! CFK has rented a pavilion and a loop of group camping sites at Bandy Creek Campground July12-14 (Fri, Sat night). Come one, come all! We’ll have hiking, running, biking, yoga, and good company with potential for a musical hoedown for all of you musically inclined athletes. RSVP here to reserve your spot!

2019 Summer Slam: “I AM CFK” Lifestyle Challenge

I know, kind of sounds sexy and fun, but not really?  Well listen up because healthy habits are exactly that. Summer of 2019 is here, will you demand results from yourself or put it off for another day?  Don’t miss your opportunity to see massive GAINZ in 6 weeks when you fully commit to the CFK WAY.

Check out this Blog for more details:  I AM CFK 2019

Weekly WODS:

Monday – Squat Day

As we finished up last week with buns of steel we’re getting back to the grind early. Focus will be on tempo this week. We’ll finish off with a quick burner of 200m runs, calories on the bike (or rower), and strict pull-ups. Don’t have them? If only we had a CFK Pull-up Program….

Tuesday – Suns Out Guns Out

We’ll start the day off with some handstand push-up progressions and skill work, then flow into a metcon with more practice. Rowing, man-makers, max HSPU, need I say more? Naturally, we’ll finish the day off with some good old fashion bicep curls. Come and get some bulging biceps guys and gals.

Wednesday – Double AMRAP

It’s all about the snatch. We’ll begin the day with some strength and skill work on full snatches. Yes, FULL squat snatches! To follow we’ll be doing two AMRAPs of hang power snatches and box jumps with rest in between. Get those legs ready.

Thursday – Loredo Hero WOD

Get your mind right as we honor one of the fallen this Independence day with “Loredo”. All body weight movements: air squats, push-ups, lunges, and a run. We’ll finish the morning off with the CFK Flexi Flow. Come with intent to work hard and sacrifice some sweat in honor of those that sacrifice their lives so that we GET to go to the gym.

Friday – Friend’s That Sweat Together Stay Together

We’ve got some dumbbell work and cardio coming at you this Bring A Friend Friday. Prepare to knock out multiple rounds of 2:30 AMRAPs with rest in between. Jump rope, DB deadlift, DB hang power cleans, and calories on the bike or rower. Get ready for a smooth and steady burner with your buddy!

Saturday – Community WOD

Bring your friends and everyone you know two days in a row! We’ve got a sweet and spicy EMOM planned out with calories on the rower, step-ups, hollow rocks, and everyone’s favorite- burpees! Start your weekend off right with good company and a good sweat.

Saturday – CFL2

It is literally a dream come true! The day has finally arrived.. DEATH BY BURPEES! Don’t worry, if burpees aren’t your jam we’ve got a heavy deadlift and arnold press EMOM to help prepare the mind for this encounter. Get excited y’all! Just remember, we’re doing this for longevity. You’ll never need Life Alert as long as you’ve got burpees.

 

CFK TRAVEL WOD’S


 

Hey CFK Athletes and Random Visitors!

Many of you have asked me about travel workouts that can be completed on the road or when you just can’t seem to get to the gym. Here is a list of 60 workouts that I tap into when I need to squeeze in a quick sweat when I don’t have time to get to a class. Little to no equipment will be required, you’ll only need a stopwatch and smart phones have amazing timer apps you can download.

 

Pick a workout and hit it hard, or choose a couple that make sense and knock them both out but be sure to scale to your fitness and abilities!  As always, focus on mechanics and range of motion first! #GETBETTERNOTDONE

 

Here are some general scaling guidelines:

 

New Athletes – start at half-reps (or even 25%) and/or add rest periods

Inconsistent Athletes – that’s what this list is for, stop being inconsistent! Start at half and see how you feel. Don’t punish yourself, but instead do something that will allow you to train again tomorrow, and the next day, and the next day…

Consistent, well trained Athletes – Kill it!

 

Most importantly, remember to warm-up and cool down!

 

Warm-up – jog a quarter mile and do a few rounds of the “World’s Greatest Stretch”, and you should be good to go with most of these. If it’s a sprinting workout, then I always add in some side lunges and dynamic exercises – high knees, leg swings, accelerations, prone starts, etc)

Cool-down – jog/walk a quarter mile and spend a couple minutes on each side in the following stretches

Couch stretch – https://www.youtube.com/watch?v=SaeAvGh6gkg

Quadratus Lumbourm – https://www.youtube.com/watch?v=3NlugMEihG8

Door Jam Pec Stretch – https://www.youtube.com/watch?v=zhgSXbRcucc

Enjoy!

  1. 100 air squats for time
  2. 100 burpees for time
  3. Sprint 100m, walk 100m, 10 rounds
  4. 10 push-ups, 10 air squats, 10 rounds
  5. Run 400m, 50 air squats, 4 Rounds
  6. 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees
  7. Handstand 5×30 seconds, then 2x800m run (Rest 1:1)
  8. Tabata air squats (20 seconds work, 10 seconds rest, 8 rounds)
  9. 5 push-ups, 5 squats, 5 sit-ups, 20 rounds
  10. 10x50m sprint (make sure to warm up before sprinting!)
  11. Run 800m, 50 air squats, 3 rounds
  12. 10 push-ups, 10 sit-ups, 10 air squats, 10 rounds
  13. 200 air squats for time
  14. Run 200m, 10 squats, 10 push-ups, 5 rounds
  15. Sprint 200m, 25 push-ups, 3 rounds (Rest 1:1)
  16. 10 handstand push-ups, sprint 200m, 3 rounds (Rest 1:1)
  17. Tabata air squats and Tabata push-ups (8 rounds of each)
  18. Sit-ups 10-9-8-7-6-5-4-3-2-1 with 100m runs in between
  19. 21-15-9 air squats and push-ups
  20. Accumulate a total of 5:00 in a handstand
  21. 10 push-ups, 10 air squats, 10 sit-ups, 6 rounds
  22. Do 1 air squat, then take 1 breath, then 2 air squats and 2 breaths, etc… up to 10 air squats and 10 breaths, then come back down to 1 (breathe all you want during the squats)
  23. 3 vertical jumps, 3 squats, 3 long jumps, 5 rounds
  24. Handstand 30 seconds and 10 air squats, 8 rounds
  25. 10 push-ups, 100m sprint, 10 rounds (rest 1:1)
  26. 5x400m sprints (rest 2:1)
  27. 10x100m sprints (rest 2:1)
  28. Run 1 mile lunging 10 steps every minute
  29. Handstand 30 seconds, 20 air squats, 5 rounds
  30. 4×25 jump squats, rest 1:1
  31. 10 vertical jumps, 10 push-ups, 10 sit-ups, 4 rounds
  32. Run 1 mile, do 10 air squats on every minute
  33. Run 30 minutes, do 3-5 push-ups on every minute
  34. Handstand 30 seconds, hold bottom of a squat 30 seconds, 8 rounds
  35. 100 push-ups for time
  36. 10-9-8-7-6-5-4-3-2-1 burpees and sit-ups
  37. 50 sit-ups, 400m run, 3 rounds
  38. 10 lunges, 10 push-ups, 10 rounds
  39. 50 jumping lunges for time
  40. 10 burpees, 100m sprint, 10 rounds (Rest 2:1)
  41. Run 1 mile with 100 air squats at midpoint
  42. 7 air squats, 7 burpees, 7 rounds
  43. Burpee to push-up position, do 5 push-ups, burpee out, 10 rounds
  44. 5 push-ups, 30 second top of push-up hold, 10 rounds
  45. 50 air squats, 5 rounds (Rest 1:1)
  46. Run 100m, 30 air squats, 8 rounds
  47. 30 push-ups, 30 second handstand or plank, 3 rounds
  48. 250 jumping jacks for time
  49. Run 1 minute, Air squat 1 minute, 5 rounds
  50. Bottom-to-Bottom Tabata air squats (this means 10 second rest period is in bottom of squat)
  51. 20 tuck jumps, 30 second handstand hold, 3 rounds
  52. 20 jumping jacks, 20 burpees, 20 air squats, 10 rounds
  53. Run 100m, 20 air squats, 10 rounds
  54. 100 air squats, rest 3:00, 100 air squats
  55. 50 burpees for time
  56. Run 1 minute, air squat 1 minute, push-up 1 minute, rest 1 minute, 4 rounds
  57. Run 1 mile for time
  58. Minute 1 – 1 burpee, Minute 2 – 2 burpees, etc.. until failure
  59. Run 400m as fast as possible immediately into max effort plank hold, 4 rounds (Rest 2:1)
  60. Bear crawl 40’, 10 push-ups, bear crawl 40’, 10 sit-ups, 8 rounds

 

 

*Don’t forget the classic workout of running a 5k!  We don’t get to test it often at CFK, but we’ll have some opportunities coming up!

Week In Preview June 23, 2019


“Don’t let what you cannot do interfere with what you can do.”

— John Wooden

Supplement Spotlight:

Puori SB3

Did you know that your gastrointestinal tract houses 100 trillion bacteria? Good bacteria in the gut is essential to health and acts as the first line of defense against unwanted germs. Puori’s cranberry flavored SB3 is made of indigestible fibers, good bacteria, and vitamin C to give you antioxidants and immune support while repairing cellular damage from daily wear and tear. Gut health is great thing.

Upcoming Events:

Yogability Saturday, 8am @ North

Free 45 minute flow class this Saturday, $15 drop-in for nonmembers. Come love on your body and clear your mind to start the weekend off right. Your hips will thank you.

July 4th

There will be one workout at both locations, 9am on Independence Day. Come prioritize yourself and start the holiday off right with a little sweat and burn. Remember, you GET to be here.

Camping Trip July 12-14

Nature is calling! Join your CFK fitness family at the Bandy Creek Campground in the Big South Fork Recreational Area July12-14 (Fri, Sat night). We have rented a pavilion and a loop of group camping sites to play – so much room for activities! If you can’t make it up for the whole weekend, join us Saturday morning for yoga, group hiking, or a bike ride. Come one, come all! Please RSVP here.

Weekly WODS:

Monday – Skill & Jerk

Do you have muscle ups? If not come get some quality and skill work on the low rings and get to dominating the false grip! We’ll finish off with a burner of push-jerks, muscle ups, and calories.

Tuesday – Rannie

Remember your old pal Annie? She’s back and she’s still on the run. We’ll get the ropes turning, abs firing, and the heart rate bumping with a 400m run in between each set.

Wednesday – Fran

This not the day to miss because we’ve got a Fran-tastic day planned out! We will be taking the first part of class to work on some squat cleans so that you can dominate the first thruster each round as we test this classic CrossFit benchmark wod.

Thursday – Partner WOD

All workhorse kind of day.  Lots of Bike/ Row Cals and a long 600m Farmer’s Carry with HEAVY KB’s. Naturally, we will finish the day off with some Beach Body Abs. Don’t leave your gym buddy hanging! Come and get a sweat on and loosen up a bit after a tough week.

Friday – Squat Day

Today is the day we reset for this new cycle. Weight should be light making it a perfect day to work on technique and practice tempo. We’ll finish off with another CrossFit Games Open repeat! Get ready to move for 15 minutes between light deadlift, push-ups, and box jumps to crush 11.2.

Saturday – Community WOD

Bring your friends, brothers, aunts, and everyone you know! Nothing builds community better than a sweat session with a partner. We’ve got a 16 minute AMRAP with ring rows, goblet squats, box jumps and max sit-ups to start your weekend off right.

Saturday – CFL2

We’ve got a sweet snatch complex coming at you with some moderate weight. It’s all about practice, not a PR. We’ll finish the day with “Triple 7s”. A wonderful metcon including everyones favorites! Get ready for some 800m runs and max sets of wallballs and toes to bar. Who’s excited?