Member Monday – Terry

Member Monday is a new way for us to share what’s going on in the lives of our members. Every week, we’ll be posting an interview with a member here where they talk about what led them to Crossfit Knoxville, how Crossfit has changed their life, and even what they would say to someone who was interested in trying Crossfit for the first time.


This week’s featured athlete is Terry Keltner! Terry has been a member at CFK for over 3 years, and is passionate about getting better every day. Check out what she has to say about her fitness journey with Crossfit Knoxville!

Week In Preview – July 24th, 2017

“The commitment that I have made is greater than the feelings that I have in this moment.” — Unattributed

WIP Highlights

The Fit3D is out West!  #CFKSOGO2017 is halfway through!  What do you know about local foods?  Have you crushed it this month?  Made a big accomplishment?  Or have a friend at the gym who has?  Tell us!  Check out Jacked and Tan this weekend!


We’ve talked a lot about this, hyped it up, and it’s finally here!  The Fit3D, in case you’ve missed it, is a body scan that tells us what your body fat percentage is and gives all around measurements.  For more details, check out this blog post about it, but I’ll give you some need-to-knows here:

What does it cost? Nothing for the first scan, or on your yearly anniversary!

What does it do? It spins you on a platform, a camera takes measurements, then in about 15 minutes you will receive an e-mail with all the data you need.

Is it invasive? Nope!  The most invasive part is just going to be undressing for it.  Guys will wear some sort of compression shorts, ladies will wear compression shorts with a sports bra or bathing suit.  The camera picks up every piece of fabric and uses it in its analysis, so you’ll want to be very form fitting.

I don’t want anyone to see me! Not a problem.  We have the room set up so that you will be in their alone with the window blocked and you can even lock the door.  We’ll show you how to set it up by yourself so you can have complete privacy.  The only person who will see your scans when they are sent to you, is you!  Coaches will get an e-mail with numbers, but we can’t see anything unless you share it with us.  Complete privacy!

I still don’t know…. That’s understandable, but our goal is to have every current and new athlete get a scan.  We’re training the whole coaching staff so that we can be the most efficient.  Appointments will work best, but if you want to get a scan when you come to your regular class, talk to a coach.  If they are trained we can get you in and out in under 5 minutes.

Remember guys and gals, we can’t improve upon something unless we have something to compare to.  That’s why we record how much we squat, deadlift, snatch, run, etc. in Wodify.  This is a new metric that we can use to help you achieve your goals.

Cool, I’m ready to sign up!  Great!  Click here to sign up out North with Jonathan or out West with Scott!  If you can’t find a time and want to just set up your account now, go here!

SOGO 2017

I hope you’re getting in all those reps!  I’ve seen a lot of people working hard and it gets me so excited!  Keep up the excellent work everyone!


Prepare at least 80% of your own meals this week.

This one may seem random, perhaps a little arbitrary.  Here’s the thought:  if I eat 5 meals a day, I have to prepare at least 4 of them myself.  I can only eat out once that day.  That doesn’t mean you should, but it can give you a break.  This will hopefully be a low barrier for entry for most of us!  Get your meal prep on!  And share in the Facebook groups!  Give us your favorite, easy meal prep ideas.  I may even throw in some of the cooking videos I made during the LuRong Challenge!


Get upside down!

Novice accumulate 5 minutes in a 45 degree wall walk

Rx accumulate 5 minutes in a handstand hold, nose and toes against the wall

Rx+ accumulate 10 minutes in a hanstand hold, nose and toes against the wall OR 5 minutes freestanding handstand hold*

Points of Performance

A handstand hold should be performed by squeezing everything in your body and pushing the floor away.  Feet must stay together, toes pointed, and ONLY nose and toes against the wall.  No quads, no hips, no stomach resting on the wall.

Avoid tumbling out.  Try to walk up and walk back down.  Yes, it’s harder.  But that will make you stronger.  Also, don’t go to failure.  Often times you want to fall out of it because you have done a max hold.  Instead, stop short of your absolute limit, and walk back down under control.

If you have been performing novice but have a solid handstand hold against the wall, go ahead and move in to the wall.

If you are performing Rx+ and want to work on freestanding handstands:  Minimum of 10 seconds in a freestanding hold.  You’re not working on getting stronger if you’re flipping up for 2-3 seconds at a time, walking around, and falling out of it.  Partners may spot, but not support legs like it’s the wall.  No WALKING.  Pick a mat, and stay in the mat!  If you can stay in one place and stabilize, walking will come naturally down the road!

Don’t forget about your 5k/4k, sit-ups, and push-ups!

Eat Local, Eat Fresh

Have you tried the Farmer’s Market?  It’s so much fun, and it’s probably about half-way through the season.  While we encourage organic, grassfed, and all those things, one big thing we don’t always say is “local.”  Local is great because produce can continue growing for longer amounts of time, so more nutrients and better taste.  Foods don’t have to be filled with preservatives.  Animals have happier, healthier lives!  And of course, you support your local economy.

It’s not always easy to buy local for various reasons.  Things are much more seasonal, as life should be!  There aren’t a ton of local avocado farmers, because we don’t necessarily live in that climate (though it may feel that way this month!).  Sometimes it’s just hard to find the right place, and even when you do it can be really expensive at times.

While this is all just some food for thought, I wanted to pass along one local resource:  White Fence Farms.  A small local farm run by Liz Wirthwein and her family.  While they don’t have much up and running yet, they do have some eggs!  I have been eating their eggs from happy hens for some time now and they are great.  I know that the chickens are treated well, I hear stories about them being rambunctious, and I know they have a healthy diet and aren’t pumped full of antibiotics and hormones.  Liz and I were recently talking and she is open to selling her eggs in orders if anyone at the gym would like some.  They will be $4.00/dozen, which honestly is cheaper than many “free range” eggs you’ll find at the grocery store.  If you’re interested, please contact me and I’ll work out the payment and delivery details with Liz!  E-mail [email protected]

If you have a small farm and want to get more people eating your locally sourced food, also contact me and I’ll make sure the gym knows about you!

Athlete Accomplishments

Get in your athlete accomplishments!  Whether you or a friend did something great in the gym or life this weekend, e-mail me!  [email protected]

Jacked and Tan Classic

We’ve got a few athletes going out the the Jacked and Tan Classic this Saturday to compete!  Coach Rick will be there in the Rx Division, so get out there and cheer him and some others on!

The Week

Monday – Clusters and Thrusters

Five sets of 1 cluster + 2 Thrusters.  The cluster is just a clean to thruster, so if you want to think about it like 3 thrusters from the floor, that’s okay, too.  Build up to a heavy set.  Then 10 to 1 of unbroken thrusters at 115/75.  If you break a set, say 5 on the set of 8, you have to rest and repeat that set.  10 minute cap.

Tuesday – Dallas 5

This workout is in honor of the 5 Dallas Police officers who were shot down on July 7th by a sniper.

This is a light weight workout, and you should accumulate a lot of reps.  Remember that though weights may seem light in general, they are meant to be unbroken for very large sets.  Scale accordingly today!

5 minutes of burpees

5 minutes of 7 deadlifts 155/105, 7 box jumps

5 minutes of Turkish get-ups 40/30 lb

5 minutes of 7 snatches @ 75/55, 7 push-ups

5 minutes of rowing for calories

Rest 1 minute between stations.

Wednesday – Ready to Run!

E2MOM x 4, 200 m sprint

E2.5MOM x 3, 300 m sprint

E3MOM x 2, 400 m sprint

Be sure to stretch after this one!

Thursday – Strength Day

After 2 days of really hard cardio, today is strength focused.  Alternating minutes between 4 strict press and 12 front rack lunges.  We have a very fun plank workout to follow!

Friday – 10 rounds FAST

Every time we see 10 rounds it seems like it will go on forever, but this one is meant to be short and sweet.  5 chest to bar pull-ups, 10 overhead squats 75/55, and 20 double unders.  Try to get between 10-15 minutes.

Saturday – Gather Your Teams!

We may have to start getting team names for all this Saturday workouts!  Teams of 3 today, and this gets a little complicated:

Always run together.  When doing the work in the room, one partner is accumulate reps, one partner will be holding a handstand or hanging from the rig, and one will be resting.  Reps stop when the one holding or hanging has to rotate.

200m run

150 KB Sumo DL High Pull, one partner in a handstand

200m run

100 v-ups, one partner hanging from the pull-up bar

200m run

50 synchronized burpees, jump to plate.  All partners get chest to floor at the same time, and stand up on the plate at the same time.

200 m run

I hope you all have enjoyed the content!  If you have anything you’d like to see added in, please e-mail me!

Week In Preview – July 17th, 2017

“Everyday is filled with time and excuses. Which one are you choosing to use today?” — LG Fries

WIP Highlights

We are halfway through the month of July and the summer heat is finally here!  Make sure you’re still hydrating, but also helping others out via our Sweat Angels check-in with H2OpenDoors.  Are you ready for Week 3 of SunzOutGunzOut??  Are you ready to dominate your handstands?  You’ve probably seen some random athletes and coaches using those bands with handles, but now you can learn about CrossOver Symmetry in one of our workshops!  Have you heard of Pyrros Dimas?  How about Tanner Paul?  The two of them hung out this week.  Stay focused on your nutrition in all situations with Social Nutrition!


Sweat Angels

The numbers are in, and as a community we helped donate 48 pairs of shoes last month!  Great work community!  You are crushing it this month with 297 check-ins, each one providing 100 gallons of water to someone in need.   Keep up the good work and let’s see where we can get by the end of the month!


Keep crushing it guys and gals!  If you’re out doing your long run or getting in your accessory work at home, please tag us on Facebook or Instagram!  Use #CFKSOGO2017 to let us know what you’re up to!  Also, if you’ve completed the fitness challenge for the week, please sign your name on the SOGO board!  Yes, we want you to strive to complete the nutrition challenges as well, but we are only tracking the fitness components on the board.  And if you miss a week, you’re not out!  Just complete the following week and sign up then!  Now for week 3!


Half your body weight in ounces of water

2 fists of veggies at each meal

Add some healthy fats!  Your brain runs off of healthy fats and they are also involved in many hormonal processes.  So make sure you’re eating some nuts and seeds, avocado, grass-fed butter, coconut oil, etc.  These are healthy options, not trans fats or animal fats from grain fed animals.  Personal favorite:  avocado.  Full of omega 3’s and lots of fiber.  Two things that many standard diets lack.  Just throw it on your food, or the side, or make some guac!


Remember, you still have your 5 or 4k run or row, plus your 100 situps/150 situps/125 toes to bar, but now we add in….

Novice 50 elevate push-ups

Rx 100 push-ups

Rx+  150 push-ups

Focus on quality reps!  This is not meant to be sets of really fast, sloppy push-ups.  Focus on a really tight core, moving your entire body as one unit, and really protracting the shoulder blades at the top, like we do for our gymnastics plank.


Don’t forget that we have a workshop for handstands coming up!  This will be open to the entire Knoxville Community, but our members get a discounted rate.  If you have wanted to develop your handstand, or maybe you’re already pretty good and want to work towards more advanced skills, this is a unique opportunity!  Check out our blog post for more details.

CrossOver Symmetry

CrossOver Symmetry is a little bit about mobility, but a lot about stability.  We do a lot of work with our shoulders in CrossFit, but we generally just focus on the big muscle groups.  This can lead to some imbalances and instability.  Enter CrossOver Symmetry, a warm-up, cool down, and strengthening routine for the tiny, often forgotten muscle groups.  CS can help with a large variety of things in the shoulder including pain, coordination, overhead mobility, and stability.  Athletes have seen improvements in pull-ups, kipping, overhead positions, snatch/overhead squat, and handstands, all from incorporating a 5 minute warm-up and cool-down with CS.  (personal note from the writer:  I went from occasionally being able to hold a free standing handstand for 3-5 seconds or walk for about 4 feet, to holding for close to 10 seconds or walking up to 12 feet with no additional practice, but simply adding this routine in to my normal workouts)

Coach Cameron will be leading workshops on CS after the regular CrossFit classes the next two weekends.

July 22nd @ 11:15 a.m. WEST

July 29th @ 10:15 a.m. NORTH

It’s free to you but spaces will be limited, so let a coach know ASAP if you would like to sign up!


Are you struggling to fit your new lifestyle in with your old one?  Have some serious fitness and/or nutrition goals, but maybe you fall off in social situations?  It’s happened to all of us!  This week Coach Sara is leading a nutrition workshop all about this and more at North, Tuesday at 6 p.m.  Sign up soon to get in!

As always, you can use one of Johnny’s e-mails as a reference, too.


Many of you know we have some strong weightlifters at the gym, but did you see that Tanner Paul got to go train with Pyrros Dimas this last week??  Pyrros is the most decorated Olympic Weightlifter of all time, with 3 golds and 1 bronze from the Olympics, and now is in charge of training for USA Weightlifting.  He had some great things to say to Tanner, and we hope to hear more soon!

The Week

Monday – Long Chipper

Start the week off with a favorite of many athletes:  the chipper.  You must complete the reps for each movement before going on to the next.  Double unders, handstand push-ups, squat cleans, pull-ups, and more double unders!  There is a high gymnastics load in this, plus a challenging squat clean.

Tuesday – Field Day!

We haven’t seen field day in a long time!  We’ll be rolling out the tires, carrying some kettlebells, practicing rope climbs, using slam balls backwards, and getting some fast sled sprints in.  Move at your own pace, work for 35 minutes, and focus on quality movement.  No score today!

Wednesday – Rower and Wall ball training

EMOMs are great for practicing technique and focusing on getting a certain amount of work done in a short period of time.  Alternate between 20/15 cal row, 20 wall balls, and rest.  Cap your row at 50 seconds and try to hit that number each time.  Do all of the wall balls unbroken.  If you stop to rest, whether that is on the catch or dropping the ball, just call it there.  This is training to do 20 unbroken, not sets of 5!  No score again today.

Thursday – “Keep ya abs tight!” – Lee Cross

Five rounds of sit-ups, power cleans, and 300 meter runs!  Scale to a weight that allows the power cleans to be unbroken for at least the first round.  And don’t save your SOGO sit-ups for today!  Get them done early!

Friday – Shoulder Day!

10 rounds for total reps of BURPEES.  The breakdown:  30 sec work 30 sec rest of burpees and push press (NOT shoulder to overhead) with dumbbells or kettlebells.  Remember, score is just the burpees.  Don’t rush the push press, but instead focus on some quality movement.

Saturday – Partner 800s

Run 800 m with your partner before each new movement.  100 T2B, 100 Russian Swings, 100 Push-ups, 20 rope climbs.  Rep schemes will be designated, so you don’t even have to think about how to break up the work load!

In Closing

We’re halfway through the month!  If you’ve had a lifetime accomplishment, or just something you’re proud of or want to brag on a friend, send us your notes!  We’d love to feature them in the upcoming newsletter.  Send your e-mails to coach Scott!  [email protected]

Week In Preview – June 26th, 2017

“Indecision is the thief of opportunity.” — Jim Rohn

WIP Hightlights

There is a nutrition seminar Tuesday covering Digestion.  The hardest and fastest way to effect your nutrition may be a sugar detox, but it’s gonna be tough!  Got a friend or family member who wants to try out CrossFit?  We’ve got Sidekick Saturday this weekend!  Coach Mary’s Endurance class is moving!  The Fit3Ds are being set up before SOGO.



There’s a lot here!  Nutrition is the basis of health and fitness, but it can also be the hardest.  We’re here to help guide you along the way, but we can’t monitor your food 23 hours a day.  Ask questions, attend seminars, send e-mails, and we’ll be there for you!

The nutrition workshop series is taking on a new shape.  There will be baseline nutrition seminars the first and second week each month, at both locations, so you’ve got a lot of opportunities to get in and learn about what to eat and what not to eat!

In addition to that there will be more focused speciality seminar once a month at alternating locations.  This month Coach Sara will be covering digestion at the West location on Tuesday evening at 6:30.  It’s not too late to sign up!  Come to just the seminar, or get a workout in before or after in the 5:30 or 7:30 classes.

Hopefully you saw the blog post about sugar this week, and if you didn’t you can check it out here to learn more about sugar and sugar alternatives.  Then check out this post from CNN about going through a sugar detox, what it takes, how hard it will be, but also how it really is worth it.

A final word on nutrition from the week, because it was crazy this week:  coconut oil.  Okay, that was two words.

The AHA came out with a study recently saying that coconut oil is bad for all of us and it was never healthy.  That may be true in some instances, but coconut oil has a lot of healthy properties, as well as just being great to use for a lot of other things.  If you want to know more about coconut oil, or any other supplement, check out for unbiased facts about almost any supplement.


Got a friend or family member wanting to try out CrossFit?  We’ve changed our introductory process, but we also know that sometimes you just want them to try a class with you.  This Saturday at 11 a.m. we will have Sidekick Saturday where you can bring a friend who is new to CrossFit and workout with them and show them what all the fuss is about!  Fill out the Refer A Friend form first so that we can get waivers out of the way!

Did you or a friend complete a big accomplishment this past month?  First chin-up? Graduate from college?  Complete your first race or competition?  E-mail Coach Scott to add to the athlete accomplishments for June!


We are excited to announce that Coach Mary’s Endurance class, normally on Saturday morning at 10 a.m., is moving to Thursday evenings next month!  More details to come, but we hope to be able to offer more technical running to more athletes in the week AND to open up Saturday mornings for more races for all!

The Fit3Ds will be set up soon!  Coaches are learning about them and testing, and soon you’ll see them at both locations.  If you’ve wondered if you’re making the changes you need, or if you need to step up your game, this will be a great tool for that.  Talk to a coach or e-mail Coaches Scott or Jonathan to get more info.

The Week

Monday – Part Deux

Two parts to the workout today:  push hard with 3 rounds of running, light snatches, and push-ups, then work to a 1 rep max snatch.

Tuesday – Tank Top Tuesday!

Ring dip progressions and gymnastics strength work, followed by 10 sets of split jerk doubles.  Practice technique today and freeze on that catch.

Wednesday – EMOM with rest!

Leg conditioning day:  EMOM for 5 rounds, box jumps, wall balls, and calorie row, followed with 1 minute of rest.

Thursday – Ascending Chipper

Front squats, HSPU, burpees, run, and DB walking lunge.  The reps start low and get higher and higher.  23 minute cap!

Friday – Doubles and Ups

Descending ladder of pull-ups with 40 double unders in between each set.  This should be fast, with a 10 minute time cap.

Saturday – Partner Ground to Overhead

Each partner completes their set before switching.  10-1 ground to overhead at 135/95.  Should be a weight that you can do unbroken T&G from the beginning.  Scale for the stimulus!

Don’t forget that on Saturday after the WOD we will have Sidekick Saturday!  You can do both if you want, just invite a friend out for the 11 a.m. WOD and let’s have some fun!

See you on the floor!

Coach Scott

Happy Mother’s Day!

Happy Mother’s Day to all the moms out there!  We know it can be hard at times to get the workout in, but many of you show up and kill it and we stand in awe of you!

In honor of all the current and future moms out there we wanted to share a post about being a new mom in CrossFit.  We found this great article from Inside The Affiliate all about expectant and new moms doing CrossFit.

At CrossFit Knoxville we encourage all moms at any stage to come in and workout.  We will modify a few things, and you’ll learn a lot about things that are going on under the hood to affect your endurance and strength, but it can lead to an overall healthier and happier pregnancy.

Other than the article from Inside The Affiliate, we reached out to several moms in the CFK Community for some of their stories and advice for expectant mothers doing CrossFit.  The following are a couple responses we received back.  If you have a pregnancy and CrossFit story you want to share, we’re happy to hear it!  This will be a periodically updated article, so fill free to e-mail Coach Scott to get your story added!

Somer and Evie Chyz



I did Crossfit all through my second pregnancy. I had been with Crossfit Knoxville for about 3 and a half years and when I found out I was pregnant felt excited to continue.  In fact, I got into Crossfit in the first place because I had such a difficult time regaining my fitness level after my first baby. My first pregnancy was nearly 6 years ago and kept very active during it, doing the traditional gym thing of cardio and weights.  That said, I worked pretty hard at it and the day before I went into labor with my first I was doing heavy (for me) squats.  This time around, I did a Red Friday workout the day before I delivered and felt amazing doing it.  In fact, all my Crossfit workouts during pregnancy felt wonderful. Granted, I had to incorporate certain modifications (see below) and I certainly wasn’t achieving PRs, but I felt strong and healthy the whole 40 weeks and I know that I have Crossfit to thank for it.
I, fortunately, had a very easy pregnancy.  I didn’t have morning sickness and never really experienced the common first trimester fatigue.  The result was that I didn’t have to modify my training at all until about week 18-ish.  My first modification was subbing kick backs for burpees.  I was showing by then and didn’t feel comfortable dropping onto my stomach. Shortly thereafter I started doing step ups in place of box jumps.  I could still physically do box jumps, but I began to get pretty frightened about what would happen if I missed a jump.  Around 26 or 27 weeks is when I cut out all ab-based movement save planks for fear of separating my abdominal muscles (which happened with my first pregnancy), and began subbing dumbbell cleans and snatches for the barbell.  I greatly missed using the barbell but got a lot of value out of the dumbbells.  I will never underestimate dumbbell cleans and snatches again! Dumbbell movements made it painfully obvious how asymmetrical I am; the right side of my upper body is definitely stronger than the left.  All in all, during a workout I just listened to my body.  If something hurt (and I mean actual pain rather than ordinary exercise based discomfort) then I wouldn’t do it.  Fortunately, those occasions were few and far between.
Where I feel that Crossfit helped the most is with the post partum period.  Sleep deprivation aside, I feel great!  After my first baby I was horribly weak, particularly in my core.  I could barely sit up and felt like the upper and lower halves of my body weren’t connected.  I am happy to report that this hasn’t been an issue at all this time around.  While my core certainly needs work, I have way more strength in it than I expected- even at a day or two post partum.  There is no doubt in my mind that this strength is because of Crossfit.  I am now 3 weeks post partum.  I’ve done some light workouts here at home and am very much looking forward to getting back into regular WODs. I know I’ll need to ease back into it and not go too fast, but I think that will actually be fun.  It will be like beginning Crossfit all over again, when every new move yielded a PR.
And now to hear from our very own former Coach Amanda and Evelyn Freels!
I definitely agree with everything in the article. It’s said all the time, but definitely listening to your body is the best advice you can give. Every day, every workout and every movement is different. Some days I would feel fine doing certain work outs and other days my body wasn’t up to it. I think that it is really important for pregnant women to not compare themselves to other pregnant women in the gym or even to past pregnancies. Everyone is different and every pregnancy is different. The biggest mistake I made was comparing myself to friends from my old gym I knew that were pregnant. I expected to be able to do the same things they could and I ended up pulling a muscle which caused me to have to stop working out all together from week 20 to week 24. It was hard for me to listen to my body then, but resting all together was what I had to do for that time. Here is my personal experience throughout each trimester:
In the first trimester I didn’t really modify my training much except for my cardio really slowed down. Especially in the first few weeks, breathing becomes difficult. So my body naturally slowed me down. I didn’t scale weights yet but I wasn’t maxing out anything either. I was still able to do burpees because I wasn’t showing yet, and really didn’t have to modify any movements.
In the second trimester, I got my energy back. For a few weeks I felt more like myself and actually picked up the pace a little in my work outs. But because I felt good, I wasn’t thinking about how much my body was changing. It’s easy to forget that your ligaments are stretching and relaxing so I ended up pulling something at 20 weeks attempting a strict muscle up. This caused me to have to rest for a month. When I came back I was much more aware of my body. I gave up the barbell and burpees once I started to show and I started decreasing weight.
In the third trimester i had to start modifying workouts and movements. The closer I got to my due date, a lot of things felt awkward. My balance was off and it was easy for me to hurt myself. One day I pulled something in my groin just from going into a squat too quickly. It was hard not to get frustrated and to remind myself of the changes my body was going through. Near the very end of my pregnancy I just came in to move. At this point just walking the stairs felt like a work out so I didn’t need to do much. A lot of the times I didn’t join in on the warm up because it would be too much. I think it’s important for the coaches to recognize when the warm up is longer/more difficult and suggest an alternative if they have a woman further along in their pregnancy.
Listening to your body daily is the best thing you can do when working out while pregnant! I will let you know my experience when I get back in the gym. Childbirth is hard on the body, so I’m sure it will be a challenge haha.
Coach Amanda hits what we’re looking for!  Don’t compare yourself to others!  We don’t ask you to do that any other day, we just ask for you to give us your best.  You may see videos of pregnant ladies still doing Olympic lifting and burpees, and while it seems cool, is it worth it?  Other than the danger to your baby, we work really hard at keeping that bar in close, so we don’t want to spend several month swinging it out and away!
One common thread we know of for before and after pregnancy is the loss of abdominal strength.  Check out this article from TheMroningChalkUp for some tips on how to develop and keep that strength before and during your pregnancy.
And as always, please talk to the coach!  We’ve coach a lot of pregnant ladies, and we’re prepared to help out!
So to all the moms and future moms out there, keep coming in!  We’ll look forward to coaching you today and your little one down the road!

March 2017 Newsletter

Happy April, CFK!

I hope you all enjoyed kicking off the month with a little April Fools about our programming, though some of you seemed to like it!

March saw the bulk of the CrossFit Open go down.  As coaches, it was an amazing experience.  We saw so many firsts ranging from first gymnastics movements such as pull-ups, muscle-ups, and toes to bar, to PR snatches and repeat workouts.  We also saw an absolutely amazing community, which we’ve always known was there, but still leaves us in awe and grateful every time you guys show up.

Throughout March and into the first two days of April, we saw this drive and community continue with the Knoxville Covenant Half and Full Marathons.  We had a number of athletes from both gyms train for and complete their first or umpteenth race, with tons of support from friends and fellow athletes either through aid stations or physically running and riding next to the racers.

All in all, each and every one of you rock.  I speak for all the coaches when I say again that it is an honor for us to know you and coach you.

So we want to acknowledge EVERYONE who participated in these events.  So let’s start off our Athlete Accomplishments with that participation!

CFK Open

Abby Caplan, Adam Brophy, Alayna Wardroup, Alex Gavin, Ali Dorsey, Alison Oakes, Alvin Manabat, Angie Johnson, Artie Hill, Bart Russell, Becca Bowen, Bill Maddox, Brad Lokitz, Brian C. Jackson, Brian Welch, Bridgett Smith, Brittany Hadlock, Brittney Crump, Cameron Rayment, Caroline Johnson, Cassidy Taylor, Cassidy Tipton, Cathy Speck, Chelsea Johnson, Chris Cole, Chris Davis, Chris Griffeth, Christina Marshall, Cody Cothron, Corey LaRue, Dana Young, Dani Ray, Daniel Ingram, David Blevins, Deborah Burley, Denise Carr, Desiree Francisco, Drew Perkerson, Eric Berngruber, Erin Plyler, Hannah Prendergast, Heather England, Hongdin Loi, Jamah Wilkerson, James Hinderer, Janey Byers, Jared Hubbard, Jason Collett, Jason Hamilton, Jason Pan, Jason Salandy, Jeff Hall, Jeffery Dix, Jen Ward, Jennifer Black, Jennifer Brody, Jessica Greene, Joe Hurley, John Adams, John Faulconer, John Sanford, John Stowers, Johnny Davis, Josie O’Gorman, Jusston Hale, Justin Metzger, Kate del Solar, Kate Von Blohn, Kelsey McCormick, Kim Garvin, Kristin Drumheller, Lance Capobianco, LeeAnn Shelton, Leslie James, Lucas Whitworth, Lydia Greiner, Maha Abdalla, Maria Haun, Marissa Turner, Mark Inge, Matt Garrett, Meaghan Roland, Michael Love, Michael Selcer, Michele Ketchum, Mike Shelton, Mike Shopene, Miriam Mendoza, Mitchell Tipton, Molly McCormick, Nate Deal, Nate England, Nita Pettibone, Patrick Klepper, Phillip Burggess, Rachel Kronyak, Rebecca Jackson, Reece Foster, Reggie Nichols, Richard Sain, Rick Mulholland, Rickey Luttrell, Robert James, Ross Dempster, Ryan Bolt, Ryan Chapman, Samantha Roberts, Samara Griffin, Sara Erdner, Sara Uzzle, Scott Beasley, Scott Ward, Shannon Schupp, Shaun Dunlap, Shauna Welch, Shawn Adams, Spencer Smith, Steven Aungst, Tammy Debow, Tanner Paul, Tara Hurley, Tay Tobin, Terry Keltner, Tim Holseberg, Todd Gerringer, Tracie Worley, Truman Bonds, Whitney Seiber


Ashley McCloud, Ellen Patty, Janet Jentilet, Lola Alapo, Rachel Kronyak, Holly Porch, Alex Armstrong, Carrie Baker, Marcus Watson, Kelly Milligan, Elizabeth Neutens, Elizabeth Love, Michael Love, Jason Salandy, Derrick Sparkman, Stacy Johnson


Brandy Pittman, Julie Utterback, Kim Brophy, Amy Kouvas

Relay Teams

Marssia Turner, Lydia Greiner, Tara Hurley.

Athlete Accomplishments:

Shaun Dunlap was accepted into nursing school

Nate England 1st place overall in Dark Hollow Wallow 10k Trail Race

Heather England 2nd place in age division Dark Hollow Wallow 10k Trail Race

First Pull-ups or combining kipping pull-ups in the Open:

Kim Garvin, Alex Garvin, Jeff Dix, Jen Brody, Samantha Roberts, Cathy Speck, Tracie Worley, Becky Jackson, Rachel Kronyak, Abby Caplan.

Snatch PRs in the Open:

Rich Sain, Cody Cothron.

Most Workouts:

Becky Jackson did every workout scaled and RX!


How about Athletes of the Month??

Congrats to our two athletes of the month for March!  From CFK West, Becca Bowen!  And CFK North, Brittany Copeland!

First up this month, Becca Bowen!

How long have you been with Crossfit Knoxville?  

I joined in August of 2016 – going on 8 months!

What got you interested in, or made you decide to try, Crossfit Knoxville?

After working with a couple of personal trainers in 2012&2013 at The Rush, I dropped about 60 pounds and 3 pant sizes. Sure, I had a smaller frame and could do burpees for days and jog my way through 7 half-marathons (and one full marathon!), but put a barbell in my hand and I’d stand there like a deer in headlights. Fast-forward to 2016 after a fairly long gym drought – I wanted to get back in the gym, but personal training had become too expensive and I had never really figured out how to workout on my own. So when I learned from my former trainer that many of my favorite sessions were Crossfit based, it just seemed to make sense!

How has Crossfit Knoxville changed you?

The most overwhelming difference I’ve seen in myself is my mentality. I have struggled with disordered eating on and off since I was 13 – a little more than half my life. I’d had a lot of success in losing weight the healthy way with my trainers, but weight loss became an obsession and the feeling  of finally feeling “skinny” very much overshadowed the original focus on overall health and wellness. With the overwhelming support of CFK coaches and athletes who have quickly become family, CrossFit has been the first and only outlet in nearly 14 years that has cultivated a desire in me to be bigger, better, faster, stronger. I now get excited about fueling my body and I feel like a true athlete for the first time in my life. Besides, I’m going to need a little fuel in the tank if I want to ring that PR bell ?

What advice would you give to a beginner?

1) Don’t be intimidated by experienced Crossfitters. Learn from them, use them as resources, and ask questions. Even that giant sweaty tank of a dude next to you had a day one. 2) Trust and believe in your own strength. Nothing will hold you back more than the voice in your head telling you you can’t do it. That voice is wrong — I promise. 3) When all else fails, “keep your chest up, butt back, and abs tight.” 

(As a side note, I feel obligated to mention the importance of rest days. Unless you want to serve as inspiration for a CFK bulletin, just…remember to take them ?)

What’s your favorite Crossfit movement, and why?

I really enjoy deadlifts and back squats – there is something oddly satisfying anytime I get to use 45# plates on the bar. Though, everyone knows Rowling is definitely my favorite warm-up activity! #fourstrikesoneburpee

What’s your least favorite Crossfit movement?

I have a love/hate relationship with squat cleans, and anyone who witnessed 17.4 can attest to my extreme dislike of wall balls. I am, however, learning to let those weaknesses strengthen me. It’s far more rewarding to overcome obstacles that force me out of my comfort zone than it is to sit pretty with movements that come more naturally.

And next up, Brittany Copeland from North!


How long have you been with Crossfit Knoxville? 

-Started full time September 2016

What got you interested in, or made you decide to try Crossfit Knoxville?

-Some great friends were already involved in Crossfit and I started asking questions and knew I needed a change in my exercise routine. I was considering personal training until I talked to these CrossFitters about the classes and structured workouts. They were so encouraging and uplifting I knew I had to be apart of it!!  

How has Crossfit Knoxville changed you? 
-Wow where do I start?! It has changed me mentally and physically. Mentally I feel I have gained confidence in myself and my ability to complete and finish workouts. That voice of doubt that I had in the beginning is now a voice saying “I can do this.” I have developed a since of guilt when I eat bad or miss a workout because it becomes addicting once you start seeing results. It just makes you feel great for going and tackling the workout and living a healthier lifestyle. Physically I am retaining muscle memory and can tell when I try doing an exercise I wasn’t  able to do in the beginning and then getting  back to that exercise weeks later and seeing the improvement of being able to do it.  Crossfit has just changed my life all around for the better. 

What advice would you give to a beginner?  

-That every workout is doable and the coaches will teach and train you to do it and do it correctly. Crossfit is great at challenging you to do more than you think you can but everything is scalable to fit your your ability. I think most importantly I would tell Crossfit beginners is it’s a judgement free atmosphere. There is always encouragement and a welcoming community of people just like you!!

What’s your favorite Crossfit movement, and why?

-I like the gymnastic movements because of increasing my flexibility. 

What’s your least favorite Crossfit movement? 

– I would say front squats and chin over bar pull ups are my least favorite and most challenging

20 Committee!

One thing both of these ladies have in common is a high level of attendance.  Many of you do as well, so here’s a shout out to our 20 committee this month!

Terry Keltner, Jamie Becraft, Hongdin Loi, Becca Bowen, Donna Rosseland, Kate Von Blohn, Alayna Wardroup, Erin Plyler, Scott Ward, Rachel Holland, Michael Selcer, Tay Tobin, Cameron Rayment, Dana Young, Kim Garvin, Josie O-Gormna, Georges Brandan, Spencer Smith, Andy Parker, Andy Lorenz, John Hassett, Cody Cothron, Jeffery Dix.

The list was a little shorter this month thanks to spring break!  Let us know if you took your fitness on vacation and worked out in a different gym!  We’d love to see some pics as well.

April Challenges:

Every month begin looking for some challenges to go out!  These challenges are meant to make you better at CrossFit and life.  They take just a little bit more time, but will be great for you.

This month I’m throwing out one for mobility and one for strength.  For your strength challenge, keep an eye out the next few days to see your strength challenge!  Hint:  It’s going to help with Murph!

Let’s work on those ankles!  Tight ankles and calves can affect everything in CrossFit from running and double unders to your squat and olympic weightlifting.  If your ankles have more flexibility, you can get lower in your squats, and you can keep your calves from cramping up after lots impact.

Here’s your challenge:  90 seconds per leg, twice a day.  I’ve prescribed this for lots of athletes over the years and anyone who has followed through has seen huge benefits!  Just like we normally do after a workout, find a post, door frame, elevated surface on the floor (foam rollers or large books are great at home), put your mid foot on it as high as you can, heel on the floor, then squeeze your butt and drive the hips forward.  You will feel a deep stretch and I want you to stay there for 90 seconds!  Set a timer!  Do it on commercials!  Just get in one set per leg, twice a day.  You’ll squat lower, and PR your snatch.

To Close Out:

Thanks for reading this far if you did.  We’re working to redevelop the newsletter and we want your input!  Please comment below or e-mail [email protected]  Things you like seeing, don’t like seeing, or more things you’d like to see!  If you send questions, we’ll answer them as well!

For now, I leave you with a post from CrossFit Mainsite.  They’re a great resource, and this is a great article for everyone to read and keep in mind as we chase those ever allusive PRs.

Thanks for reading, and see you on the floor!

-Coach Scott

Week In Preview – April 3rd, 2017

Happy April!

Hopefully you all enjoyed the April Fool’s joke we had and didn’t try to cancel your membership for fear of all the burpees!

Keep your eye out for the newsletter and athlete accomplishments for March.  If you didn’t get in your own accomplishment or one for someone else, it’s not too late to send them to [email protected]

While it’s fresh on our minds and before the end of the month, congrats to ALL the racers this weekend!  We had some people do amazing things in completing the relay, half-, and full-marathons this weekend, and even one completing an ultra of over 70 miles.  You guys are all killing it!  Recover this week and let’s kill it again!

This weekend is the CFK Games!  Come throw down to see who is the fittest around!  If you haven’t signed up, e-mail [email protected]

What’s in your week??

Monday – Leg Day No Squats

All legs today, but no heavy squatting!  Three rounds with box jumps, pistols, and moderately heavy deadlifts.  This should be a very fast paced metcon.  We’ll have plenty of scaling options for pistols, so show up and try some out!

Tuesday – Tank Top Tuesday is Back!

Get out those tanks, guys and girls!  We’re working those guns today with some push press, strict pull-ups, and handstand work.  Get ready for a shoulder and lat burn!

Wednesday – All Out Intervals

Two minutes of work and two minutes of rest between double-unders, unbroken wallballs, and then max calorie row.  Get through the first two movements quick and get as many calories as you can before time runs out!

Thursday – Work Fast to PR!

This one is a little different!  We’ll start a 20 minute clock, then go through 5 rounds of power cleans and burpee pull-ups.  The faster you finish the more time you have to build to a 1 RM power clean before the clock runs out!

Friday – RED Friday Liam

Liam begins and ends with an 800 m run with a 45/25-lb plate carry.  In the middle it’s Murph style:  100 T2B, 50 Front Squats at 155/105, and 10 rope climbs, break it up however you want.

Saturday – CFK Games!

Gather at the West gym for the 2017 CFK Games!  It’s going to be a blast with some killer workouts to find out who the fittest of the gym is.

Hope to see you at the CFK Games on Saturday!  After the Open and the races, it’s time to start setting some goals!  Think about what you may want to achieve in the next few months and talk to a coach about it.

See you on the floor.

-Coach Scott

Open Recap

It’s been a week since our last CrossFit Open workout was released and we want to extend a sincere thank you to everyone who helped and/or participated in the Open, and a huge congrats to everyone who did the Open!

The Open is a great name for than just “this is open to anyone who wants to participate.”  It is an eye opener for many of us.

Every year, every CrossFitter has some sort of experience such as, “Holy cow, I can’t believe I did that!” relating to both PRs and bombs.  Maybe you got your first pull-up or first muscle-up, double unders, or a heavy snatch.  Maybe you realized that you’ve been cutting reps short and there was a little more precision involved.

Have you always done power snatches + overhead squat and skipped doing full snatches?

Did you skip a few too many cardio or “lean” metcons in lieu of the strong option or weightlifting day, so your cardio suffered?

Or did you go the opposite way and feel like you could chug along no problem, but the weights were stopping you?

Or maybe the truest of all, did you let your nutrition slack so you couldn’t recover and maaaaybe pull-ups or muscle-ups felt a little harder than they should have?

Whatever the case may be, you did the Open, and that’s awesome!  Perhaps you saw someone else do the Open and you realized you could do that, too and you’re resolved to sign up next year!  Awesome!

So let’s make a game plan!  Pick a few weaknesses.  Don’t say “everything!” because that’s not focussed.  Maybe one thing from each workout, or an overarching theme.  Write it down.  Focus on it.  Talk to a coach about how to get better at THAT thing.  Ask about modifying workouts so you can add in more skill, go lighter to go faster, or go heavier to build strength.

On a final note, the CFK Games are coming up next weekend and it’s going to be a BLAST!  Come out to compete or just cheer others on.  Show off your skills!  After the CFK Games we have many more competitions coming up over the summer, and if you’re interested in some, but not sure how or where to sign up, let us know!

Supporting CFK Runners!

Ever wanted to run a half or full marathon? No? What about showing your support to hundreds of East Tennesseeans, including our own CFK Endurance team? The Covenant Health Knoxville Marathon is Sunday, April 2 and we’d love for you to be a part of our official Sequoyah Hills support crew. Last year we went “rogue” and made our own little cheering squad along the route. But we were such a hit, the neighborhood association invited us to be a part of this year’s official group. Sequoyah Hills is one of the toughest but coolest parts of the race and runners will love all the extra TLC coming from our big green tent.

Make signs. Make mimosas. It’s nothing formal but it IS a lot of fun. Mark your calendars and stay tuned for more details as they come your way.