Athlete Accomplishments

Week In Preview, April 18th, 2021

“It is what we know already that prevents us from learning.” 

 – Claude Bernard

Travis Manion Memorial WOD

At CFK, we support veterans and their families. Over the years we have contributed nearly 11,000 dollars to the Travis Manion Foundation which is used to assist our heroes and their families.

This year we continue our tradition of support by performing the annual Travis Manion WOD. Show your support by registering online and participating with other CFK athletes on Friday, April 30th at both gyms.

 

Want to make a donation, but can’t participate?

A donation jar will be at the gym kiosk the day of our gym-wide event (April 30th). All of the proceeds will go towards the TMF.

Want some TMF Swag?

To receive a shirt for the event make sure to register HERE.
**Remember our event will occur 1 day prior to TMF website date of May 1st

 


Weekly WODs: 

Monday

Crossfit  – Balance Your Wheels

The majority of exercises in Crossfit are performed in double leg stance with the exception of movements like pistols, step-ups, and lunges. Weaknesses in single leg stance present themselves through shaky knees descending into a pistol or being unable to maintain a tripod foot in a lunge. Today our strength and conditioning will focus on single leg stability as we perform Bulgarian split squats, lunges, hang power cleans, and wall balls.

Burn 
Be sure to stretch your hamstrings after today’s class. We have an ascending ladder of suitcase deadlifts, ring rows, and bike calories.

 

Tuesday

Crossfit  – The 72

You’ll have 7 minutes to complete the first section of today’s chipper. Our long grind session begins with 72/58 calories on the bike followed by toes to bar, renegade rows, and burpee bar muscle-ups.  Our public service announcement for today’s workout is not going “all in” on your toes to bar and renegade rows. In the words of  Coach Johnny, “Take your breaks when you need to not when you have too”.

Burn 
We have four sets of 4 minute working intervals. You’ll need to earn your rest as you complete a running interval, sit-ups, med-ball hang squat cleans, and burpees. 

 

Wednesday

Crossfit  – Benchmark WOD “Ava”

Your legs will feel slightly heavy during your running intervals in today’s WOD. We have a couplet of high rep barbell ground-to-overheads and 4oo meter running intervals. If you’re trying to PR your 400 meter run on the first running interval you’ll be in a bad place when you get back to the barbell. Train smart on this long haul workout!

Burn 
Burn athletes are getting a one way ticket to the gain train in today’s conditioning. We have an alternating EMOM of box jump overs, alternating lunges, box dips, and rowing. In the words of Robert Frank, “Swoll is the Goal, size is the prize”.

 

Thursday

Crossfit – Glorious Glutes

Our workout is 3 sets for quality of dumbbell floor press, strict pull-ups, and barbell sumo deadlifts. Our 6am athletes at North love a good finisher especially if it involves a good ole glute bridge.  Our finisher is 100 single dumbbell glute bridges for time. If you have gluteal amnesia this will wake them up!

Burn 
Today’s workout is Annie-ish with a Russian twist. We have a descending ladder of Russian Swings, sit-ups, and double-unders.

 

Friday

Crossfit  – Doubles In, Doubles Out

Our buy-in and cash-out style workout begins with 100 double-unders.  Between the buy-in and cash-out of today’s workout athletes will complete handstand push-ups and sit-ups. You’ll find that it’s quite hard to stabilize yourself on the wall when your midline is roasted.

Burn 
Today’s alternating fourteen minute AMRAP will test your lungs and grit. We have an alternating EMOM of rower calories and devil’s press.  If you’re not sweating bullets after this one you did it wrong!

 

Saturday

 8am Crossfit – Saturday Squats

Get your barbell and get your buddies! We have an awesome leg scorcher in today’s strength and conditioning. Our strength segment for regular Crossfit will include a complex of 1 squat clean and 1 hang squat clean. It’s a perfect day to get comfortable receiving the barbell in the hole. Our conditioning piece is five 3 minute intervals of sprints, box jump overs, and hang squat cleans.

10:15am Crossfit – Level 2*No Leg Protection, No Rope Climbs

Level 2 will complete the same workout as 8am, but have an added strength piece of legless rope climbs, walking lunges, and L-sit holds. Be sure to wear your protective knee or shin guards if you plan on climbing. We love to keep the ropes clean and can’t do so without cooperation from athletes.

 

Burn
Every crossfit athlete knows that when there is a short time domain things are about to get REAL! Our workout today is three 4 minute AMRAPs of wall balls, push-ups, and 50 meter sprints. It’s a good idea to bring an extra set of triceps to the gym today.

Week In Preview, April 11th, 2021

“Average players want to be left alone. Good players want to be coached. Great players want to be told the truth.” 

 – Nick Saban

Travis Manion Memorial WOD

At CFK, we support veterans and their families. Over the years we have contributed nearly 11,000 dollars to the Travis Manion Foundation which is used to assist our heroes and their families.

This year we continue our tradition of support by performing the annual Travis Manion WOD. Show your support by registering online and participating with other CFK athletes on Friday, April 30th at both gyms.

 

Want to make a donation, but can’t participate?

A donation jar will be at the gym kiosk the day of our gym-wide event (April 30th). All of the proceeds will go towards the TMF.

Want some TMF Swag?

To receive a shirt for the event make sure to register HERE.
**Remember our event will occur 1 day prior to TMF website date of May 1st

 


Weekly WODs: 

Monday

Crossfit  –  Swings, Dubs, and Sit-Ups

We have a grip cooker on our hands in our hinge heavy workout. We’ll be performing high volume Russian swings, sit-ups, and double-unders. We are looking for a kettlebell weight that we could perform 15 to 20 reps with when fresh.

 

Burn 
We’ll be lighting a fire in our quads today as we smash short running intervals, front squats, and dumbbell thrusters.

Tuesday

Crossfit  – Thrusters and Running

Our descending rep ladder of thrusters will make it challenging for athletes to pick up the pace on each running intervals. In the workout, reps will decrease as well as running distances. It’s a sprint to the finish. Bring the heat!

 

Burn 
You know you’re in for it when the air bike becomes a welcomed relief. We have a very grip intensive workout consisting of hang dumbbell cleans, suitcase lunges, and bike calories. We also have added time in for a special mobility piece at the end of class.

Wednesday

Crossfit  – Bench Press Session + Dizzy Izzy

There aren’t many things as fun as a good ol’ bro press. Join your buddies for an awesome strength session that combines kettlebell crossbody deadlifts and our globo gym classic.  High heart rates and wall walks go together like peanut butter and jelly. Today’s conditioning might make you feel like you are doing 21.1 all over again.

 

Burn 
Today’s workout is a great strength and endurance WOD that will challenge the upper body. We have a higher volume ring row, push-up, and slam ball workout ahead of us.

Thursday

Crossfit –  Running Intervals, Lunges, and Slam Balls

Endurance athletes rejoice! We have a long one today that we’ll cap at 23 minutes.  Athletes should pick a slam ball that will allow them to complete 20 unbroken slam ball lunges followed by 20 slam balls. The slam balls shouldn’t take anymore than two sets before heading back out the door on the run.

Burn 
It’s time to dual wield the kettlebells! We have a training EMOM of double kettlebell sumo deadlifts, Russian Swings, and double-unders.

Friday

Crossfit  – Pulling Paradise

Our focus for the first half of the class will be nailing the recieving position of the power snatch and ring transitions. In our workout,  athletes will have the choice of performing either burpee pull-ups or ring muscle-ups. Other movements in today’s conditioning include hang power snatches and rowing.

 

Burn 
We might see some athletes that usually attend regular Crossfit leak into our burn class today because it’s overall gonna be a lot of fun. Our 3 round workout will begin with a med ball run into rower calories, sit-ups, and box jumps.

Saturday

 8am Crossfit

There’s no need to rush through our workout today. Our goal is to take our time and move well. We have a lot of volume in today’s workout so if you are feeling beat down let’s take a step back. Our squat heavy workout includes all the barbell squatting variations as well as hand-release pushups.

10:15am Crossfit – Level 2

Channel you inner Coach Alex as we spend 10 minutes focusing on the finer points of handstand walk skill development.

Burn
We love workouts that sky rocket the heart rate then challenge stability. The transfer effect of this type of training has a large carryover to competitive Crossfit as well as life in general. Our workout today consists of a few spicy bike calories and up-downs. Your last up-down will be followed up with a crossbody kettlebell hold.

Week In Preview, April 4th, 2021

“Do not let what you cannot do interfere with what you can do.” 

 – John Wooden

Training Spotlight

In just a few short weeks Tristar Rowing will be holding a rowing camp in Louisville, Tennessee. If you’ve got a free weekend ahead of you then this is a great opportunity to get better at a weakness, or make a strength even stronger.

 


Weekly WODs: 

Monday

Crossfit  – Athlete Choice

In today’s workout athletes will pick a weight that allows them to focus on each rep, but maintain a steady pace throughout the workout. Quick singles will be the preferred method of breaking up the barbell reps. Athletes should expect to see plenty of power snatches and lateral burpees in today’s WOD.

Burn 
The format of our 3-6-9 AMRAP will leave little time for breaks in today’s workout. Athletes should expect to see ring rows, burpees, and wall balls.

 

Tuesday

Crossfit  – Training Day

We won’t score today’s workout, and will focus on getting some good ole’ quality movement. Today’s workout is 5 sets of 1 minute intervals. Movements include double-unders, walking lunges, running intervals, mountain climbers, and glute bridges.

Burn 
The legs will get smoke-checked in today’s workout! We have a high intensity sprint followed by alternating dumbbell lunges, rower calories, and push-press.

 

Wednesday

Crossfit – 3 Round Burner

Our workout for today will send your heart off to the races! Our three round workout includes sit-ups, slam balls, and hang squat cleans. There will be no score on today’s workout.

Burn 
It’s all about the bells on day 3. We have kettlebell suitcase deadlifts, Russian Swings, and double-unders.

 

Thursday

Crossfit –  Gymnastics Pull Of Choice

Our twenty minute sweat fest will give athletes an opportunity to pick their own individual gymnastics pulling option. Our workout will also include bike calories, rope climbs, and kettlebell suitcase carries. The carries will tax your grip so be sure you are prepared to climb the rope when the time comes.

Burn 
Burn class will be getting ROW-sted today. We have three cardio intervals of running, rowing and biking planned for today.

 

Friday

Crossfit  – Diane

Diane or 45 head smashes for time? You decide! Our deadlift and handstand push-up WOD will test each athletes ability to brace their core under fatigue. The deadlifts will tax the midline and give any athlete a difficult time maintaining stability on the wall.

Burn 
Today’s class is a descending ladder of dumbbell hang squat cleans and up-downs. Our workout gives athletes an opportunity to become more familiar with receiving the dumbbells in a full-depth squat.

 

Saturday

 8am Crossfit – “Straight 100”

Another day, another benchmark. We have 100 reps of rower calories, wall balls, and box jumps. You’ll be able to claim your title as the quad god after this one!

10:15am Crossfit – Level 2

10:15am gets an extra piece of fun in the form of 5 sets of paused front squats.

Burn
We’ve got a gun show this weekend! Our workout is an alternating 16 minute EMOM of bicep curl to presses, sit-ups, box step-ups, and mountain climbers. Leave your sleeves at home!

 

Week In Preview, March 28th, 2021

“The wolf on the hill is not as hungry as the wolf climbing the hill.”
 -Arnold Schwarzenegger

Women’s Apparel Spotlight

Coming in hot!  New women’s crop tops and tanks just in time for summer!!  With two designs to choose from, and some fresh colors for 2021, you will definitely want to get these while you can! 

Pre-orders are live now!  Follow this link to order yours before April 4th!

 


Weekly WODs: 

Monday

Crossfit  -“Power Plus Amanda”

We’ll be putting a 15 minute hard cap on today’s workout. “Power Plus Amanda” is a descending ladder of bar muscle-ups and power snatches. We’ll get an opportunity in the pre-wod strength session to warm-up the scaling option we plan on using for the workout. Athletes should find a break up strategy for the snatches that allows them to move from bar to bar with little rest.

 

Burn 
Burn will be performing a “Ladies Week” beginning with a Burn version of “Amanda”. We have dumbbell snatches, jumping pull-ups, and a 200 meter run after each round.

Tuesday

Crossfit  – “Annie” + Barfight on Steroids

Annie is a classic workout that really tests an athletes ability to make quick transitions and remain consistent on the jump rope. If you haven’t done high rep sit-ups in awhile be sure to shave off some reps to save yourself from any unwanted soreness. We’ll be doing 500 meter repeats on the rower as a finisher. Don’t go hide in the bathroom after “Annie”!

 

Burn 
Today’s girl will be “Annie”. Grab your jump ropes and Abmats so we can crush this classic Burn style.

Wednesday

Crossfit – She Who Must Not Be Named + Post-WOD Overhead Squats

In today’s benchmark workout we have thrusters, pull-ups, and a well deserved cool down walk.  This benchmark girl is a soul-crusher so don’t miss out. We’ll finish up with a small strength session of overhead squats.

 

Burn 
If you thought we were gonna let our Burn program miss out on all the  “Fran” fun you’ve been mistaken.  We’ll be doing a version of “Fran” with burpees instead of pull-ups.
Thursday
Crossfit –  “Grace”

It’s 30 clean and jerks for time with an option to hang out on the lighter side if you’re feeling beat down from all the tough workouts this week.  We’ll also build up to a heavy 2-rep power clean and jerk to make our WOD movements quick and snappy.

 

Burn 
Burn athletes will still be getting their 30 clean and jerks in, but will have an interval run in between sets. Get after Grace!

Friday

Crossfit  – “Sweet Caroline”

Good times have never seemed so good after this workout. We have 3 rounds of biking, box jumps, burpees, and push-up planks.

 

Burn 
“Sour Caroline” is 3 sets of rower calories, box jumps, up-downs, and plank holds.

Saturday

 8am Crossfit – Hero WOD “White”

We conclude our week with a special salute to 1st Lt. Ashley White that was killed in Kandahar Province, Afghanistan on Oct. 22. 2011. We’ll honor her with the precision of our movement and effort during 5 rounds of rope climbs, toes-to-bar, overhead plate walking lunges, and 400 meter runs.

10:15am Crossfit – Level 2

Level 2 will perform the same workout as above.

Burn
We’ll still honor the fallen during our Saturday burn class. Athletes should be prepared for ring rows, sit-ups, lunges, and 200 meter running intervals.

Week In Preview, March 7th, 2021

“A good leader is a person who takes a little more than their share of the blame and a little less than their share of the credit.”    

– John Maxwell


 

Transparent Labs Plant Based Vegan Protein

Ready for Transparency? That’s what Transparent Labs (TPL)  is all about. What you see is what you get! There is no need to worry about hidden sugar, artificial flavorings, or sweeteners.  TPL’s Vegan Protein contains 24 grams of protein and is only 150 calories per serving. So if animal products aren’t your thing you may want to give it a try!

 

 


Weekly WODs: 

Monday

Crossfit  – Consistency is Key

It’s not about how fast or slow you go in today’s WOD it’s about finding repeatable efforts. Our workout today includes 7 sets of box jump-overs, running and toes-to-bar. We’ll rinse and repeat after a brief 1:00 rest between sets.

Burn 
We’ve got a 4 round pump session of push-ups, hang power cleans, and air squats for today. Our goal is to pick a number and style of push-up we can stay consistent with across all 4 rounds.

Tuesday

Crossfit  – Grip and Rip

We’ll kick today off with a strength session primer of one clean pull followed by two power cleans. Our conditioning will challenge our endurance as we perform a 2500m/2250m row directly into a heavy 3-rep touch-n-go power clean.

Burn 
The most satisfying part of being a coach is watching your athletes fight. Our workout today is not a test of strength, but a test of will power.  We have a 400 meter bookend run that sandwiches 10 rounds of assault bike intervals. Don’t leave your lungs at the house today.

Wednesday

Crossfit – CF Open Primer

We’ll touch base with the proper mechanics for the overhead squat in our strength session by slowing things down a bit. Our conditioning may make you reminisce on open workouts of the past. We have 5 rounds for time of overhead squats, ring muscle-ups, and double-unders. This workout is a competitors paradise.

 

Burn 
Our 14 minute AMRAP is meant to keep you moving the entire time. We have double unders, slam balls, and ring rows. Athletes should try to find a ring row variation that challenges them to get 10 reps unbroken.

Thursday

Crossfit – Recovery or Redline

You can take your pick of how you handle today’s workout. We can either take it low and slow, or try to achieve the infamous “Fran lung”. Our workout is two 10 minute EMOMs of rowing, slam balls, lunges, and kettlebell swings.

 

Burn – Prayer Meeting
Today’s workout is gonna hurt so good. We have 3 sets of 400 meter rowing intervals, devil’s presses, and a 200m sprint.

Friday

Crossfit  – OPEN 21. 1

Stay tuned for the workout release! Workouts are usually released on Thursday nights to allow athletes to prepare their minds for the upcoming workouts.

 

Burn 
Our workout for today is 4 sets of 4 minute AMRAPs. We’ll be sending up a prayer for your quads because they’ll be on fire. Our AMRAPs include box jumps, wall balls, and front squats.

Saturday

 Crossfit/ Level 2 

Level two will be getting after the Crossfit Open workout 20.1 if anyone missed it on Friday. Regular CrossFit classes at 8am will be sweating it out in an ascending ladder of bike calories, push jerks, and power snatches.

 

Burn 
If you’re currently only doing burn classes you may be considering doing Crossfit after today. We love burn, but sometimes it can be more challenging than our hour long class. Today’s workout is a real challenge. We have a 16 minute AMRAP of burpees, snatches, and sit-ups. 

Week In Preview, February 28th, 2021

I don’t measure a man’s success by how high he climbs, but how high he bounces when he hits bottom.”  

– George S. Patton


 

Transparent Labs Stim-Free Fat Burner

It’s almost time for bro tanks and crop tops! We only have a few short months to shed the quarantine fluff, and get ready for those poolside parties and barbeques . If smashing your protein, water, and daily veggie goals just isn’t cutting the mustard then you might be interested in supplementing with Transparent Labs Stim-Free Fat Burner. 

Transparent Labs Stim-Free Fat Burner contains six science based ingredients proven to boost metabolism and assist with hunger cravings. Be sure to get yours before we sell out!


Weekly WODs: 

Monday

Crossfit  – Biking Bookend

Our workout today looks scary up front. We begin with 50 calories on the bike or an 800 meter run. Once we complete either the run or bike calories we’ll be hopping into an ascending rep ladder of chest-to-bar pull-ups and sumo deadlift high pulls. We’ll book-end this one on the bike or back out on the run.

 

Burn 
Today’s classic conditioning WOD comes is five rounds of burpees, running intervals, and calories on a machine of your choice. A great goal for today’s workout would be to try to run negative splits on the 200 meter running intervals each round.

Tuesday

Crossfit  – Hinshaw’s  Sweat Fest

Chris Hinshaw is a mastermind of conditioning. We’ve added his warm-up to today’s workout to be sure that we are firing on all cylinders before the WOD. Our endurance chipper for today will challenge the lungs as well as your will to keep going.  Athletes should expect to see box jumps, running, and hand-release push-ups.

 

Burn 
Our workout focuses on the hinge pattern and core conditioning. There will be one 10 minute AMRAP followed by a 4 minute AMRAP of various ab movements. Our ten minute sweat session will include short running sprints, box jumps, and kettlebell swings. Athletes should focus on correct breathing and bracing as they move from kettlebell swings to the box. 

Wednesday

Crossfit – The Toasty Ten

Can you stay in the game after multiple heavy reps of front squats? We shall see! Our strength session begins with a heavy 10 rep front squat followed by an interval style conditioning piece. Our conditioning workout includes dumbbell front squats, lateral burpees over the bar, and knees to elbow.

 

Burn 
Our burn EMOM for today will focus on absolute control. Our workout incorporates  explosive lower body movement with single arm ring rows. Be prepared to tackle the ring rows as well as jumping lunges and slam balls.

 

Thursday

Crossfit – Ready…Set… Redline

Our conditioning today will toast the midline and the lungs. Today’s WOD is a descending rep ladder of Russian twists followed by an all out assault bike sprint after each set. Each athletes goal should be to hit some unfamiliar RPMs on the bike.

 

Burn 
A classic cardio session is in order for today’s burn. We have 3 sets of running, rowing, and biking to complete. Each working interval will be followed by a short rest before tackling the next set.

Friday

Crossfit  – Benchmark WOD “Switcheroo”

Day 5 will have a strength and conditioning mix. We will take the first half of class to build to a heavy snatch complex and follow it up with “Switcheroo”. In our conditioning, we’ll be picking a dumbbell weight that we can crush sets of 20 dumbbell alternating snatches. We will also be performing single dumbbell suitcase lunges and rowing intervals.

Burn 
If you love smashing your legs then you’ll love what we’ve got planned for Burn. We’ve got a sixteen minute AMRAP of hang dumbbell squat cleans, dumbbell deadlifts, double-unders, and sit-ups. Athletes should focus on nailing the receiving position of the hang dumbbell squat clean.

 

Saturday

 Crossfit/ Level 2 

Today’s WOD has plenty of challenges! Bar muscle-ups will be one of them. Our four round workout will consists of hang power cleans, bar muscle-ups, and sit-ups.  Level 2 will work up to a heavy 3-rep hang power clean.

 

Burn 
We have a 16 minute training day ahead of us this weekend. Our alternating EMOM includes dumbbell bent-over rows, push presses,  bike calories, and box step-overs. Athletes can add an extra challenge of adding a slower tempo to the bent-over rows to really light up the lats!

Week In Preview, February 14th, 2021

“Strength does not come from physical capacity. It comes from an indomitable will.”

– Mahatma Gandhi


Is your Repair system broken?

You might have overheard Coach Johnny or Coach Rick talking to athletes about the stress, recovery, and adaptation cycle. CFK’s formula for athlete success is a delicate balance. As a crossfitter, you most likely have experienced some form of physical stress. If you haven’t please see your nearest coach, and we’ll gladly assist you! Finding a balance between too much stress or too little stress is not always an easy task, but is critical to our development as an athlete.  Too much stress can lead to debilitating muscle soreness, and too little stress can leave us feeling a little more fluffy than we would like.  The next and arguably the most important piece of this cycle is recovery. Recovery encompasses many aspects that can stretch from “blacking out” your room at night to your post WOD protein supplement.

Adaptation is the last phase of our cycle. If you allow your body to have sufficient recovery time between periods of stress it will become more strong and resilient. Supplementation with supplements like glutamine are critical in this process. If your training frequency and recovery times increase you will see results in the mirror and on the white board.  It’s time to train, recover, and become the best version of yourself!

Glutamine is one of the most abundant amino acids found in the body and is responsible for tissue repair. It is responsible for providing working tissues with fuel during intense bouts of exercise. During workouts we deplete glutamine and it must be replenished by further intake.  Supplementation with glutamine has been linked to decreased muscle soreness and faster recovery times. 

 


Weekly WODs: 

Monday

Crossfit  – Gymnastics Chipper

It’s lots of reps and lots of opportunities to get better! We’ll be putting a 22 minute time cap on today’s workout, but expect to go the distance on this one. Movements for today’s workout include bike calories, handstand push-ups, pull-ups, and single dumbbell step-ups.

 

Burn 
You’ll be climbing the stairway to heaven today as you complete an ascending ladder of burpees and wall-balls. The purpose of the wall ball is to develop power and accuracy. Your mission is to find a ball that allows you to hit your target.

Tuesday

Crossfit  – The Four Minute Fryer

Our workout is four sets of 4 minute intervals. We’ll be getting after a spicy rowing interval, power snatches and double-unders in the remaining time. The power snatch weight will decrease as reps decrease in subsequent rounds.

 

Burn 
It’s shoulders and lungs in today’s 16 minute EMOM. We have dumbbell hang power cleans, bike calories, double-unders, and front rack reverse lunges.

Wednesday

Crossfit –  Fully-Loaded Leg Day

Our workout today is fight gone bad style with 4 movements that will be performed for 1 minute followed by a 1 minute rest. We’ll complete 5 sets of each individual movement and score the lowest round of box jumps and front squats. Other movements in this workout include hollow holds and renegade rows.

Burn 
There is a lot of running in today’s workout so don’t forget your shoes! We have longer running intervals and hand-release push-ups in our fifteen minute workout.

 

Thursday

Crossfit – Deadlift Sprint

Today’s a great day to test your wheels! We’ll smash the posterior chain with interval sprints and deadlifts! If you aren’t holding your hammies by the end of this one you did it wrong.

Burn 
Our workout is an 18 minute booty burner. We have rower calories, suitcase deadlifts, and goblet squats.

 

Friday

Crossfit  – Sleeve Full Friday

Day 5 is all about the pump! We have a shoulder intensive conditioning workout consisting of wall balls, dumbbell hang cleans, and hand release pushups. Our post-WOD finisher will include a Marcus Filly inspired pump session that you won’t want to miss.

Burn 
We’ll cap the work week off with a fifteen minute EMOM of 2o0 meter running intervals, ring rows, and box jump-overs.

 

Saturday

 Crossfit/ Level 2 

It’s all about the shoulders and abs this weekend. We have a double AMRAP of sit-ups and moderately heavy push presses. Level 2 will have an added strength component of push press triples.

Burn 
It’s all about quick transitions and explosive movement in today’s conditioning. We have alternating dumbbell snatches, up-downs, and sit-ups.

 

Week In Preview, January 31st, 2021

“Passion trumps everything.” 

– Dave Tate


Supplement Spotlight

“All aboard the Gain Train”

BlackMarket Labs

L-Citrulline

 Are you doing your bicep curls RX? If not, look no further than our Blackmarket Labs L-Citrulline. You’ve probably seen this product in many of the pre-workout supplements that we carry, but might not understand the benefits of this great amino acid. When it comes to crossfit, oxygen delivery is the name of the game. Our high intensity workouts deprive our working tissues of oxygen, which forces us to take recovery breaks mid-WOD.

Blackmarket Labs RAW L-Citrulline

Our exhaustion is a direct result of blood ammonia and lactate levels beginning to spike. L-Citrulline has been found to blunt the rise of blood ammonia and lactate. This great product is also often used as a pumping agent for bodybuilders! Citrulline has the ability to convert to other amino acids that assist in giving you sleeve stretching muscle pump! So if you use L-Citrulline don’t hide the gun show!


Weekly WODs: 

Monday

Crossfit  – Plus 1

Our workout begins with three rounds of pull-ups, overhead lunges, and bike calories. Once we’ve completed all three rounds, we’ll catch our breath, and complete one more round of added fun.  It’s important to pace yourself on the initial rounds in order to finish our last round strong.

 

Burn – Double Kettlebell Pump Session
Our 16 minute AMRAP gives burn athletes the opportunity to run some distances they aren’t used too. We have a 400 meter run followed by double kettlebell deadlifts and push press.

Tuesday

Crossfit  – Shoulder Showdown

Its all forearms and shoulders today as we complete 10 rounds of double-unders, Russian Swings, and sit-ups.  Our efforts on the jump rope should take us no longer than 30 seconds. The Russian swings should challenge the forearms and shoulders, but remain unbroken for the duration of the workout.

 

Burn – Thirty-Thirty
We’ll be pushing the pace in each 3o second work interval as we complete five sets of each movement. Movements include sit-ups, bike calories, and dumbbell snatches. Don’t be afraid to hit three digit RPMs on the bike!

Wednesday

Crossfit – “The Cali Bear”

We’ve got a total of 40 clean and jerks in today’s workout. Each athlete will perform a clean and jerk every 30 seconds for the entire 20 minutes. This workout not only gives advanced athletes a great strength-endurance test, but gives beginners exposure to one of our key lifts. It’s time to exercise our grit as well as our muscle!

 

Burn – Med Ball Blowout
Box jumps and med ball squat cleans can make a nasty couple, and when you throw a  sprint into the mix it just gets better. Our workout consists of a fast running interval followed by ten reps of box jumps and med ball squat cleans.

Thursday

Crossfit – Toes and Tri’s

We’ve got an interval style workout planned for day 4. On a three minute running clock athletes will perform a set of toes to bar and max ring dips in the remaining time. Our score will be the lowest number of dips performed across five rounds.

 

Burn –  Reps Equal Opportunity
You might need to take a break in the middle of this one! We’ve got lots of fun and lots of reps planned for our daily Burn. You should expect to see kettlebell swings, single-unders, and push-ups. It’s days like this where every rep is an opportunity to improve.

Friday

Crossfit  – Power Ball

Surprise! It’s more shoulders. We’ve got a longer duration AMRAP of moderately heavy power snatches, wall balls, and rowing.  The weight on the bar should be something you put down because you want too, not because you have too. It’s best to pick a strategy, and stick with it for all 21 minutes.

 

Burn –  4×4
We’ve got four, four-minute AMRAPs in today’s 30 minute Burn. We’ve got hang cleans, jump squats, and ring rows.

Saturday

 Crossfit/ Level 2  –  The Burpee Burner “The Darkest Hour of Your Day”

Belly flops or burpees? We’ll let you decide. Our fifteen minute EMOM will have you huffing and puffing as you aim for consistency across all rounds.  At the top of each minute athletes will perform 8 box jumps into max burpees to target.

Level two has an additional sweat session of rowing intervals and a seriously heavy front squat.

Burn – Saturday Sweat
Our Burn workout for today is an awesome opportunity to get your sweat on! We’ll hit a quick warm-up, and get right to it. We’ve got an alternating EMOM for 20 minutes of burpees, hollow rocks, rowing, and step-ups.

Recovery Crash Course : Shin Splints

“Stay committed to your decisions, but stay flexible in your approach”
-Tony Robbins

 


How did I get Shin Splints?

Worn out shoes? Or changing shoe styles?
Ankle instability?
Running hills lately?
Increased running volume?

 

Notice anything in common? You may notice that most of these questions are related to absorbing impact or stability of the lower limb. If you lift your toes to your shins, you’ll notice a small cord-like structure on the front of your ankle. That is the tendon of the tibialis anterior which is likely inflamed. In normal function, this muscle allows use to lift or turn our toes to our midline. It spans from the outside of the knee and crosses the over the talocrural joint (part of the ankle) of the foot. Exercises like jumping and running can provoke inflammation. During these types of activities the tibialis’ attachment sites are being tugged away from the tibia. Our tibialis anterior is also a lower limb shock absorber and when it’s pissed, it’s evident.

 

Step one: Chill Out

 

Reduce Impact

If you want to stop walking with your grandpa’s waddle, then you need to limit high impact activities. In this stage of recovery, it is not about how explosive you are, it is about continuing to move while reducing the risk for further injury. Movement substitutions should be geared toward limiting jumping. While you’re recovering you should experiment with the slower “muscle” versions of olympic lifts, stepping to boxes instead of jumping and biking opposed to running.  As always, progressions, positions, and parameters dictate scaling.

 

Step 2: Get Strong Safely

 

Start with ABC’s – Build Pain-Free ROM

Once the pain from the initial injury subsides, it’s time to get the ankles moving again.  If you know your ABC’s, you can get down with this treatment!  Your job is to simply draw each letters of the alphabet with your big toe three times per day. If you can crush the unweighted ankle alphabet, you’ll be ready for the RX version. Advanced athletes can perform the ABC’s under their covers before bed. The feet should be covered to allow slight resistance against each movement.  Unfortunately, there is no score for this in Wodify. Sorry y’all.

 

Pre-WOD Ritual – Warm Muscles are Happy Muscles

If you can allow yourself to show up 5 to 10 minutes early to class to run through a few dynamic ankle movement drills, you’ll be saving yourself a lot of shin-shock mid-WOD.  Make sure to knock out this dynamic warm-up before class to avoid being super tight at the beginning. Here is an example warm-up:

Lower Leg Warm-Up
3 Minutes of Assault Bike
-Into-
2-3 Rounds
10 Point Toes Up/Down
10 Foot Circles Forward/Backward
 20 Heel Walk Steps
20 Toe Walk Steps
 4/4  Unweighted Single-Leg RDL or 30 Seconds Single-Leg Balance

 

Address Mobility – Smash It Up and Stretch it Out

Hill running and other movements that force the toes toward the shins often shorten our anterior tibialis. The extensibility of our connective tissue is not only a result of increasing core temperature, but is also a result of us pushing past our own active range of motion. Passive stretching allows us to use external resistance to reclaim lost plantar flexion that may be tough to stretch otherwise. The Yogi’s out there may appreciate these movements!

 

Virasana Pose

(Shoe Laces Down, Sit Back Toward Heels)

 

Downward Dog (Shoe Laces Down, Toes In)

 

We also offer foam rolling as an option to reduce stiffness.  So, even if you’re not a part of the “I love foam rolling” camp it may be worth a shot. As the saying goes, “It ain’t stupid if it works”.

 

Red Band Remix

It’s always a good idea to eliminate weaknesses that may cause movement faults. The exercises I have picked are fairly basic, but can be difficult to perform depending on the severity of your injury. Our anterior and posterior lower leg muscles must be strong in order to absorb loads from the ground when running. It’s a good idea to start with a band type and tension that will allow you to move slowly through both directions. Your goal is control and stability on each band exercise. Special emphasis should be placed on keeping the big toe from “diving in” or “diving out” into inversion or eversion of the ankle.

 

3 Sets of 10 of Each

Resisted Plantar Flexion

Resisted Dorsiflexion

 

If you have any questions about this post or any of the exercises, please feel free to reach out to me and I will gladly walk you through it, no pun intended.

Coach Wayne Train out.

Week In Preview, January 24th, 2021

 “Biceps are like ornaments on a Christmas Tree.” 

– Ed Coan


Coach’s Corner:

Are Your Shin Splints Leaving You In the Back Of The Pack?

 

Your responses for another Recovery Crash Course were heard. Coach Wayne has cooked up some shin splint recovery tips to help you get back to the pavement.  Be sure to like our posts on social and share them posts with your friends if you find them helpful.

Click the link Below

Recovery Crash Course: Shin Splints

 

 


Weekly WODs: 

Monday

Crossfit  – Countdown

You’ll need to push the pace in our ladder style workout in order to get the lowest score. We’ll be scoring the time difference between two rounds of rowing, shoulder to overheads, sumo deadlift high-pulls, and sit-ups.

 

Burn – Fire Up The Flywheel
 We’ve got quick rower intervals, dumbbell power cleans, and push-ups. The key in this workout is efficiency on the rower. No wasted strokes, and no wasted time!

 

Tuesday

Crossfit  – COVID Climbs

Unfortunately, due to COVID we’ll be substituting rope climbs for a very worthy alternate movement. Today’s workout includes kettle-bell “rope” pulls, dumbbell front-rack carries, jumping lunges, and tons of burpee practice.

 

Burn – That Escalated Quickly
Today’s burn will burn. We have an ascending ladder of bike calories and devils’s presses for 12 minutes. The legs and lungs will be toast after this one!

Wednesday

Crossfit – Hump Day Heat

We’ve got lots of legs in store for day 3. Our strength session at the beginning of class will give us an opportunity to work the positions of the squat clean and deadlift. At the end of the strength, we should be warm and ready to tackle our conditioning of double-unders, hang squat cleans, box jump-overs, and bike calories.

 

Burn – Put it In Reverse, Terry
We have a four round workout consisting of running, kettlebell front-rack reverse lunges , and Russian twists. Your goal should be to stay consistent across each 400 meter running interval.

Thursday

Crossfit – Lat Burner 101

Our ascending rep gymnastic chipper will leave your lats toast! We have high volume WOD of handstand push-ups, strict pull-ups, and running. It’s a good day to hit the mobility bands before class!

 

Burn – 20 Minute Sweatcon
Our workout is a long 20 minute EMOM that consists of arm haulers, bike cals, and up-downs. Each movement should take athletes no longer than 50 seconds.

Friday

Crossfit  – Benchmark WOD “The Chief”

Today’s workout is 5 sets of 3 minute AMRAPs with a short break after every set.  Movements include power cleans, air squats, and push-ups. Each athlete should strive to at least complete 3 rounds per AMRAP. Good luck and stay in the fight!

 

Burn – Dumbbell Grace Plus
Our workout starts with 30 dumbbell clean & jerks for time followed by 2 rounds of double unders and cross body carries. You should pick a kettlebell weight that you can walk with for at least 45 seconds.

Saturday

 Crossfit/ Level 2  – Recover from “The Chief”

If your body isn’t feeling so hot today, it’s totally okay. Both classes will have an alternating EMOM for 25 minutes that will allow for us to get sweaty, and hopefully flush out some soreness. Our EMOM consists of bar muscle-ups, toes-to-bar,  and slam ball reverse lunges.

Burn – Row, Squat, Jump
Our workout will take your legs out from under you! We’ve got a 16 minute AMRAP of ring rows, goblet squats, and box jumps.

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