Week In Preview, January 17th, 2021

 “I’ve failed over and over again. And that is why I succeed.” 

– Michael Jordan


Coach’s Corner:

Recovery Crash Course Series

 

 

Coaching doesn’t stop once an athlete is injured. It’s easy for a trainer to say “Go ride the bike for 30 minutes and we’ll see you back tomorrow”. We would like to think at CFK we dig a little deeper. In fact, we enjoy getting into the weeds with our athletes!

Check out this blog post from Coach Wayne and on how he would adapt a training plan for a potential client with chronic knee pain!

Featuring CFK’s Very Own Phillip Burgess!!

CLICK HERE TO RECOVER

 

 


Weekly WODs: 

 

Monday

Crossfit  – Foot Work Practice

If you haven’t ever done a split jerk then today is your day. Our two part conditioning contains ten minutes of split snatches and sit-ups followed by 3 minutes of max bike calories. It’s important to lower the load if you can’t own the split position. It’s a great day to prime new motor pathways.

Burn – Static Sweat Session
In our alternating 3 movement 15 minute EMOM we’ve got devil’s press, hollow holds, and rower calories. You might want to take a chance today with some heavier dumbbells for the devil’s presses!

Tuesday

Crossfit  – Hinge Pattern Practice

Hold onto your hamstrings! We’ve got 6 rounds of explosive speed and strength planned for day 2. Our movements include box jumps and deadlifts. Athletes will need to pick their deadlift loads wisely in order to add weight in the second half of the workout.

Burn – Drop it Like a Squat
We’ve got a longer duration AMRAP for today’s burn class. Athletes will push the pace on a 200 meter run, abmat sit-ups, and dumbbell front squats. Our workout will test each athlete’s ability to get after the runs after large sets of squats.

Wednesday

Crossfit – Test Day + “Punch Out”

We’ll take 20 minutes to build to a heavy 3 rep thruster followed by a task priority conditioning WOD. Our workout will see how fast you can blast through a lengthy running interval, 30 thrusters, and 30 lateral burpees over your bar.

Burn – Shoulder Sizzler
It’s a great day to find out how long 45 seconds actually is! Each movement in today’s workout will be performed for 45 seconds followed by a 15 second rest. Our 3 round workout includes push-ups, plate ground to overhead, jumping lunges, and ring rows.

 

Thursday

Crossfit – Lower and Slower

Our workout for today will be a great time to test your endurance. All movements will be performed at about 70 percent of each athletes maximum effort. Some of the movements include double-unders, Russian Swings, goblet reverse lunges, toes-to-bar, and single kettlebell suitcase carries.

Burn – Scorpion King
Our buy in and cash-out style workout has 400 meter bookends. In between our runs we’ll be smashing double dumbbell deadlifts and box jumps. It’s key to pick a box height we can move consistently with today.

Friday

Crossfit  – Push/Pull Day

It’s all about chest and back today as we tackle 3 minute intervals of 500 meter rows and floor presses in the remaining time. It’s best to pick a rowing distance you can knock out in under 2:00. You’ll be leaving the gym with a proud chest in no time!

Burn – Death By Thrusters
You did read this correctly. “Death By Thrusters” is coming your way! It’s an ascending rep EMOM workout of thrusters that increases by 1 rep until the time cap. Good luck and stay in the fight.

Saturday

 Crossfit/ Level 2  – Both Classes will Perform the Same WOD

We’ll work to a heavy 1 rep squat snatch at the beginning of both classes today. We follow it up with an “Isabelish” style conditioning workout. Our workout is 30 power snatches for time with 5 front squats added at the top of every minute. In this workout, you should feel like you can perform 3-5 reps of power snatch at any time.

Burn – Saved By The Bell
Hate Burpees? We do too! However, you’ll get a break from burpees as you perform large sets of kettlebell swings and bike calories today.

Recovery Crash Course : Patella Tendinitis

“Are you moving poorly because you are in pain? Or are you in pain because you are moving poorly?
-Gray Cook

 


 Guess how good you’re getting at box jumps by not doing them?

Are you tired of being nervous on box jumps, lunges, or step-up during the pre-wod brief? Some things don’t get better with time and,  it’s at that point that we must seek other avenues of approach. Many athletes have used the coaching staff at CFK as a resource in pain management. We’ve seen athletes make major strides in their performance by training movement patterns to fix problems.

As a student physical therapist assistant and lifelong fitness enthusiast, I’ve gained an appreciation for human movement patterns. It’s not uncommon for me to spend a Saturday night researching new ways to dial in an athlete’s squat (Nerdy, I know..), or searching for creative ways to decrease persistent elbow pain. Some of my most enjoyable times coaching have been showing athletes  how to perform special mobilizations and stretches that alleviate pain and eliminate stiffness.

CFK has a set of principles that allow the coaches and athletes to strive for fitness gains while reducing the risk of injury. Our principles, or the 3’Ps as you may have heard them called hold true in any aspect of training or rehab.  If you’ve heard the 3 P’s in class you’ll be happy to know that they are also used in our injury recovery sessions. If you have no clue what the 3 P’s are, let’s review.

Positions:  Every movement has a specific positions that must be achieved.

Parameters:  These are movement guidelines that help athletes move safely and reduce injury

Progressions:  Each movement has a specific progression or regression depending on the needs of the athlete.

What’s Patella Tendinitis and What Causes It?

 Patella Tendinitis is caused by overuse, and is typically seen in athletes that perform repetitive explosive exercise. Overuse of this tendon is caused from high compressive force causing small tears in tendon tissue leading to inflammation and swelling. It’s characterized by pain coming from the inferior aspect of the knee cap, and is often confused with quadricep tendinopathy that is located above the knee.

 

Immediate Actions to Take

This particular injury is from overuse, so athletes should take extreme caution in exercise selection. Providing an atmosphere where the tendon can actually begin healing and not become re-injured is critical. Many of the exercises I would suggest would reduce the load on the tendon, but provide a strength building stimulus to surrounding muscles.

 

Load Tolerance is the Name of the Game

 

Goal #1:  Stiff Tendons are Strong Tendons

My plan of attack at the beginning stages of this injury is to build stiffness in the patella tendon. By creating  tendon stiffness our load capacity for exercise and movement increases. Isometric loading keeps muscles in one position and does not allow them to contract or lengthen.  These types of exercises are usually performed in static positions. Exercises like wall-sits and spanish squats will be used to provide a stimulus to nearby muscles(quads, glutes, hamstrings), but not allow compressive force or friction to be placed on the injured tendon.

Ex. 5 sets of 45 second Spanish Squats

 Ex. 5 Sets of 45 second Wall Sits

*Shoutout to Phillip Burgess for the awesome technique!

Goal #2: Single-Leg Strength

It’s always important to add single leg training to any exercise  program.  Single leg training addresses any asymmetries  or weaknesses that are likely to go unnoticed in double limb stance. The term Isotonic used to describe the consistency of speed across a full rep of a movement. Isotonic movements allow the athlete to move throughout the full range of motion without tension change in the muscles.  We will be performing a variety of exercises in this portion that include Bulgarian split squats, split squats, and reverse lunges. Our focus will be increasing our load tolerance and accessing range of motion on the injured side.

Ex. 3-4 Sets of 15 quality Bulgarian split squats with a focus on stability and control

 

 

Goal #3: Take Flight Again

Now that we’ve built the pre-requisite load tolerance for more normal activities we can begin to introduce jumping exercises.

 

Goal #4: Back to Bending Bars and Causing PRs

You can return to training at this point, but it’s always a good idea to keep the rehab exercises in your back pocket to avoid future injuries. It’s a good idea to use these as accessory movements post-workout in order to keep your tendons strong and stiff.

 

Week In Preview, January 10th, 2021

 “A man’s health can be judged by which he takes two at a time – pills or stairs.” 

– Joan Welsh


Personal Training Spotlight:

 

Are you training or are you just exercising?

 

So what is exercise, and how does it differ from training?

In a nutshell, exercise is physical stress . An unfortunate aspect of this type of stress is that it lacks specificity. Stress from exercise can take many forms, but we are most concerned with the stresses that occur within the four walls of the gym.  This is excellent for a great majority of people, but can sometimes fall short for athletes who want to see more precise results. Think of exercise as just “going through the motions” at the gym, and hoping to achieve those goals you’ve been striving for. In this type of training there will always be a higher likelihood of being unsuccessful at achieving specific personal goals.

Training is more goal-oriented, and is the culmination of  specific training efforts. The  specificity of training allows for athlete growth, long-term health, and injury-reduction.  Now more than ever, we have the ability to access a never-ending library of fitness media. However, incorrect implementation of these types of fitness programs can lead to overtraining and hinder the “Stress/Recovery/Adaptation” cycle which is critical for success. Our coaches are prepared to deliver training, and not just “exercise”. We implement specific programs to help athletes reach their goals, and are there to guide athletes every step of the way.

Every member of CFK has a different goal, and each athlete deserves a unique strategy in order to reach their goals. Our coaches are committed to making the most out of each training session, and  providing constructive feedback to improve your performance.

 

Are you content with just exercising, or do you want to train? Let us know if you would like to learn make the most of your training sessions by linking up with a coach for PT!

Click HERE to contact us!

 

 

 


Weekly WODs: 

 

Monday

Crossfit  – Grip Gauntlet

Today’s workout is going to tax the back, shoulders, and grip. We have a 3 round conditioning workout of renegade rows, deadlifts, and double-unders. Our focus will be keeping tension out of the shoulders even after performing large sets of no-pushup renegade rows. If we stay loose and release tension we should be able to crush large sets of double-unders.

 

Burn – Dip, Drive, Jump
We’ve got a dose of double dumbbell hang power clean & jerks and up-down box jumps planned for day 1.  Our EMOM style conditioning workout will be followed by a static glute pump session.

Tuesday

Crossfit  – Push Pull

Our push pull style workout for the day incorporates both strict and kipping elements. We begin class with a skill session dedicated to either strict or kipping pull-up development. Our conditioning piece will be  three 5 minute AMRAPs of strict pulling and pushing. We have hand-release pushups, biking, and pull-ups.

 

Burn – Tabata Tuesday
Pick your numbers wisely in this workout. Our goal is to try to achieve the same number of reps across all 8 rounds of each movement. Athletes will be working for 20 seconds followed by a brief 10 second rest. Movements include jump squats, ring rows, strict dumbbell press and calories on a machine of their choice.

Wednesday

Crossfit – All Kinds of Options

Our skill portion at the beginning of class gives athletes a great opportunity to develop their technique with the overhead squat with a moderately heavy load. Athletes will pick their poison in the conditioning session and see if the dumbbell squat clean or alternating dumbbell squat snatch is right for them! We will also be getting after  up-downs in our conditioning.

 

Burn – Good Luck Chuck
We see this type of workout fairly often in burn class! Our workout is 5 three minute intervals of goblet squats box step ups, Russian Swings, and running. It’s a good idea to scale the run today in order to finish in approximately 45-50 seconds.

Thursday

Crossfit – Diving into The Dip

Our 25 minute EMOM workout for today will focus on the box and ring dip. Other movements include single dumbbell front-rack box step ups, cardio intervals, and planks.

 

Burn – Hot Seat
 Don’t be scared it’s not “Death Row”, but it’s close! We have an alternating EMOM of 12/10 calories on the rower and 12 burpees EMOM for 16 minutes.

Friday

Crossfit  – Gymnastics Tune-Up

Ready to polish your skills on the bar muscle up? Our workout today is a great opportunity to get a significant amount of practice on the muscle-up even if you can string many of them together. We’ll also be knocking out box jumps and push jerks between our efforts on the higher skilled gymnastics movements.

 

Burn – Double DB Isabel For Time
Today’s workout is 30 double dumbbell snatches for time followed by two rounds of grunt work. The grunt work following our dumbbell Isabel has lots of walking lunges and farmer’s carries.

Saturday

 Crossfit/ Level 2 – Cleaning Crew

Both classes are all about the clean! We have a five round conditioning for each class that will consist of running, power cleans, and hang power cleans.

Our level two class will build to a 1 rep max power clean in their added strength session.

 

Burn – Run Like The Winded
We have large sets of wall balls, dumbbell power cleans, and short running intervals. The runs will be your opportunity to refresh those legs!

Week In Preview, January 3rd, 2021

“Moving isn’t important, until you can’t.”

– Gray Cook


Supplement Spotlight:

Black Market Raw Creatine

In order to progress in Crossfit your body must adapt to the demands placed on it each day. If you are consistently challenging yourself with the appropriate doses of intensity then you’ve most likely seen results through improvements in strength and endurance.

In Crossfit, power production is the name of the game.  The energy needed to perform intense exercise as well as muscular contractions is fueled by Adenosine Triphosphate (ATP). Most know ATP as the muscle cell’s energy currency. BlackMarket’s Raw Creatine helps to convert creatine phosphate into ATP to fuel intense exercise. Creatine is one of the most highly researched and proven sports performance supplements on the market. It’s no wonder why athletes have been supplementing with it for years. Get Some and Get At It!

 

 


Weekly WODs: 

 

Monday

Crossfit  – Threshold Training

The goal is to thrive and not just survive in today’s workout. We’ll be testing our gears as we try to maintain an 80 percent effort during our toasty ten minute conditioning workout. It’s a great day to try to keep your heart rate in check during today’s devil’s presses and box jumps. We’ve also added pistol practice to the front end of today’s workout.

 

Burn
It’s all legs on day one! We have bike calories, ring rows, and wall balls. It’s best to choose a wall ball option you can crush 15 to 20 reps with repeatedly.

 

Tuesday

Crossfit  – Baseline I

We’ve got three baseline tests this week starting with a bodyweight endurance test. We have a max effort 1 mile run followed by an AMRAP of “Cindy-ish” movements! Get ready for lots of squats, hand-release pushups, bar-muscle-ups, and pull-ups.

 

Burn
We’ve got an awesome double EMOM pump session planned for day 2. Movements include push-ups, box dips and box jumps.

 

 

Wednesday

Crossfit – Baseline III

Our second test gives athletes 25 minutes to build up to a heavy single ground to overhead. Athletes can go overhead using the clean and jerk or any snatch variation they choose.  Our conditioning piece is a five minute AMRAP of double-unders and ground to overhead.

 

Burn
Our 14 minute AMRAP will smoke the shoulders and grip. We have American swings, goblet lunges, and calories on a machine of your choice.

 

Thursday

Crossfit – Quality Strength Session

It’s all about the gains on day 4! We have four rounds for quality of  tempo dumbbell rows, Turkish-get ups, dumbbell front rack holds, and weighted sit-ups.

 

Burn
Burn workout number four this week is a great test of upper-body endurance. We have an alternating training EMOM of dumbbell shoulder to overhead and dumbbell hang power cleans. We’ll separate each weightlifting minute with a 200 meter interval run.

 

Friday

Crossfit  – Baseline II

It’s the last test of the week, and we’ve saved the best for last. Athletes will have 20 minutes to build to a heavy 3 rep back squat followed by two 3 minute intervals of max bike calories and burpees. Get ready to huddle up for a pre-WOD prayer!

 

Burn
Our goal for our burn bodyweight triplet is to stay moving the entire 14 minutes. Athletes will be performing singl- unders, burpees, and air squats.

 

 

Saturday

 Crossfit/ Level 2 – Salute The Glutes

It’s all about legs on Saturday! We have a 2 round workout of Russian Swings, rower calories, and box jump-overs. Your legs should feel quite heavy after completing 100 reps total of each of these movements. Level 2 will have an added barbell back-rack lunge session.

 

Burn
Our Saturday Burn class is unique because it will be performed on a running clock. Athletes should expect to run and perform many different movements with a set of kettlebells or dumbbells. Some of the movements include push press,  alternating snatches, and front rack lunges.

Week In Preview, December 27th, 2020

“Luck is what happens when preparation meets opportunity.”

– Seneca


Coach Alex’s Challenge

 

All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance.  Higher skill movements require dedicated time and practice in order to achieve mastery.  Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.

 Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.

Sign Up Now!

Click HERE

 

 


Holiday Schedule

Thursday, December 31 (New Year’s Eve) – Limited Hours

 West Location – Last Class 6:45 pm Burn
North Location – Last Class 6:30 pm Burn

Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)

Both Locations:

9 am – Burn
9:45 am – CrossFit
11 am – Burn
11:45 am – CrossFit
12:45 pm – CrossFit

Weekly WODs: 

 

Monday

Crossfit  – When I dip, You Dip, We Dip

Welcome to the swoll patrol! We’ve got strict dips, biking calories, and slam balls in our ascending ladder AMRAP. It’s best to pick a dip option that you can complete 10 reps with when you’re fresh for this workout.

Burn
It’s a quick and dirty AMRAP of running intervals combined with the benchmark workout “Cindy”.

 

Tuesday

Crossfit  – Snatch Complex + Rower Pace Practice

We begin class with a squat snatch complex that includes the full squat snatch, overhead squat, and squat snatch from the hang position.  Pacing is critical in our conditioning as we try to find a repeatable 500 meter rowing effort between intervals of pull-ups and squat snatches.

Burn
Our workout is a 15 minute EMOM of alternating movements. It includes kettlebell push press, kettlebell sumo deadlift high pulls, and up-downs.

 

 

Wednesday

Crossfit –  GOAT Practice + Buy In, Cash-Out Conditioning

Got any glaring weaknesses? We all do unless you’re Matt Frazier, and even he has things to work on! We’ll spend the first half of class furthering our development of the handstand.  Our workout begins with a 400 meter buy-in run. Upon completion of the run athletes will crush 5 rounds of double-unders and dumbbell hang power cleans. Our reward for completion of 5 rounds of work is another 4oo meter run.

 

Burn
It’s lots of legs in our 3 round workout. We’ve got rower intervals, dumbbell hang squat cleans, and sit-ups.

 

Thursday

Crossfit –  “Ball Drop”

Whatever you do don’t drop your ball! Our New Year’s Eve workout is a lower body burner. We have an AMRAP of wall balls and bike calories followed by rest a 1 minute rest. Our rest period will be followed by an additional AMRAP of a max wall ball hold in the bottom of the squat. Athletes will be penalized for dropping their balls.

 

Burn
We’ll climb the ladder and go back down as we complete kettlebell swings, push-ups, and tuck-ups.

 

Friday

Crossfit  – NYD WOD “The 2021 Experience”

2020 has left the building and it’s time for a sweaty grinder! Our theme is 21 reps of each movement. We have push press and box step ups. Every 3:00 on the minute athletes will execute 21 sit-ups.

 

Burn – NYD WOD “The 2021 Experience”
Our Burn version of the NYD WOD! Exactly the same as CrossFit, but we’ll ring in the new year with dumbbells in the Burn classes.

 

 

Saturday

 Crossfit/ Level 2 –  Pump up the Volume

These aren’t rookie numbers we promise you! Our workout is a descending rep ladder of deadlifts and muscle ups. Our workout has tons of volume. It’s best to scale the weight on the barbell to something that allows each athlete to complete 5 touch ‘n go reps at a time.  If you haven’t been training consistently it’s a great day to pull back on weights and reps in order to train great movement.

Level 2 has an added skill session devoted to developing the transition for the ring muscle-up.

 

Burn
It’s a spicy alternating EMOM of bike calories and burpee box jump-overs. Our goal for today’s workout is athletic movement across the box.

Week In Preview, December 20th, 2020

“Strong people are harder to kill than weak people, and more useful in general.”

– Mark Rippetoe


Coach Alex’s Challenge

 

All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance.  Higher skill movements require dedicated time and practice in order to achieve mastery.  Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.

 Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.

Sign Up Now!

Click HERE

 

 


Holiday Schedule

Thursday, December 24 (Christmas Eve) – Limited Hours (12 Days of Christmas WOD)

Both locations:
8am – Burn
9am – CrossFit
10:30am – Burn
11:30am – CrossFit
1:00pm – CrossFit
*Burn – 45 minute class, CrossFit – 75 minute class

Friday, December 25 (Christmas Day) – CLOSED

 

Thursday, December 31 (New Year’s Eve) – Limited Hours

 West Location – Last Class 6:45 pm Burn
North Location – Last Class 6:30 pm Burn

Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)

Both Locations:

9 am – Burn
9:45 am – CrossFit
11 am – Burn
11:45 am – CrossFit
12:45 pm – CrossFit

Weekly WODs: 

 

Monday

Crossfit – The Lower, The Better

You’ll be reaching for the lowest score on the whiteboard today as we crush rower calories, dumbbell up-downs and wall-balls. Your score will be your highest round minus your lowest round. The “spread” will be your score. Our goal is consistent efforts across all five sets of our workout.

Burn
3 Sets for Max Reps
1:00 Max Cal Row
1:00 Max Box/Bench Dips
1:00 Max KB Sumo DL High Pull
1:00 Max Sit-Ups
-Rest 1:00 between Sets-

Tuesday

Crossfit – Snatch, Burpee, Bike

We open up today’s training session with a strength piece of  power snatches. Our emphasis in the strength component will be the receiving position of the snatch.  Our conditioning workout will consist of hang power snatches, lateral burpees, and a sprint of your choice. Our goal is power output in today’s workout, so rest will be incorporated into each interval.

Burn
Triple AMRAP
AMRAP x 5 MINS
10 Right Arm DB Thrusters
8 Burpees over DB
10 Left Arm DB Thrusters
-Rest 2:00-
AMRAP x 4 MINS
8 Right Arm Thrusters
6 Burpees over DB
8 Left Arm DB Thrusters
-Rest 2:00-
AMRAP x 3 MINS
6 Right Arm DB Thrusters
4 Burpees over DB
6 Left Arm DB Thrusters

 

Wednesday

Crossfit –  CFK Strength Day + Max Effort 1k

We’ll be doing CFK style strength day with a focus on quality. We have 20 minutes to work our way through front squats from the ground, strict-pullups, farmer’s carries, and toes-to-barbell. If you’ve never tried a 1k row it’s a great day to log a score in Wodify! Our best advice for this one is to close your eyes and hang on for dear life.

 

Burn
AMRAP x 16 MINS
20 Russian Kettlebell Swings
20/15 Cal Row
50m Double KB Front Rack Carry
1:00 Plank Hold

 

Thursday

Crossfit – 12 Days Of COVID Christmas

We’re still doing our annual 12 days of Christmas WOD as scheduled. However, this year we will be making sure there are a few more precautions in place in order to keep us all safe and healthy for the holidays. Our thirty five minute workout is a steady pace grinder that has a little bit of everything!

 

Burn

We’ll also have a BURN 12 Days of Christmas WOD to ring in the holiday! Class will be on a 45 minute timeline to accommodate a longer workout, so come ring in the holiday with this fan favorite!

 

Friday – CLOSED 

 

Saturday

 Crossfit/ Level 2 – NCFit Benchmark “Kettlebell Rock”

We’ve got four rounds of handstand push-ups, kettlebell goblet squats, and pull-ups planned for both level 2 and Crossfit. Level 2 will take the first portion of class to build to a 1 rep max squat clean prior to the conditioning.

 

Burn
Every 2:30 for 6 Sets
100m Run
10 KB/DB Goblet Squats (AHAP)
150/100m Row
10 KB/DB Floor Press

Week In Preview, December 13th, 2020

“The world breaks everyone, and afterward, many are strong at the broken places.”

– Ernest Hemingway


Supplement Spotlight:

Transparent Labs 100% GrassFed Whey

You don’t have to guess what ingredients are used to create this delicious Grass-fed Whey product.  All TPL protein is free from artificial sweeteners, food colorings, and preservatives. Each serving has a total of 28 grams of fast digesting isolate protein and only 120 calories. Transparent Labs’s Grass-fed Whey has all the things you need and nothing you don’t! Try it in your next post bro session shake or morning smoothie!

 


Weekly WODs: 

 

Monday

Crossfit – 2 Rep Max Deadlift +Leg Day Ladder

It’s test week, and we’re kicking off day 1 with a max 2-rep deadlift. Our task oriented conditioning will bring the pump to your rump! Athletes will complete a descending ladder of deadlifts and rower calories for time.  It’s a good idea to pace the row in order to crush large sets of deadlifts today.

 

Burn
EMOM x 15 Minutes
Min 1: 16/13 Cal Bike
Min 2:  14 KB Goblet Box Step Ups
Min 3: 18 KB Upright High Pulls

Tuesday

Crossfit – Bar Star Bicep Blowout

Today’s conditioning calls for multiple sets of chest-to-bar pull-ups in our workout. The intent of this workout is to pull the bar a little lower than normal. The preferred scaling option for level two will be the banded chest to bar pull-up. However, athletes will also have the option of performing regular chin-over-bar pull-ups. Other movements in our conditioning include double dumbbell suitcase lunges and bike calories.

 

Burn
Every 3:00 for 4 Sets
200m Run
20 DB Hang Power Cleans
20 Push-Ups

 

Wednesday

Crossfit –  2 Rep Max Press + Bobble Head

Our workout for today includes many opportunities to make adjustments to our bar path in the press. Athletes will perform strict press, push press, and double-unders on a two and half minute running clock for 5 sets. The weights are fairly light, and should allow athletes to only take one break during the pressing movements.

 

Burn
AMRAP x 12 MINS
12/10 Cal Bike
12 Alt. DB Renegade Rows
12/10 Cal Row
12 Wall Balls

 

Thursday

Crossfit – The Long Game

You might be able to crush those 12-15 minute conditioning workouts we routinely do, but can you go the distance in a long sweat session? Our chipper for today has a little bit of everything, and we’ll be in it for the long haul. Some of the movements include wall-walks, slam-balls, and burpees. If y’all had fun in the first half of the chipper wait until the bonus movement at the halfway point!

 

Burn
EMOM x 16 Minutes
Min 1: 5 Up-Downs + 15 DBL DB Sumo Deadlifts
Min 2: 5 Up Downs + 10 DBL DB Snatches
Min 3: 5 Up Downs + 14 DBL DB Alt. Front Rack Lunges
Min 4: 45 Seconds Max Hollow/ Deadbug Hold

Friday

Crossfit – 2 Rep Max Back Squat

Today’s workout is full of back squats! We’ll test our 2 rep max Wendler back squat followed by a 10 minute EMOM conditioning WOD. Our EMOM will include back squats from the floor and toes-to-bar. The weight on the bar should be the heaviest weight that can be controlled onto the back from the floor.

 

Burn
Benchmark WOD “Annie”
50-40-30-20-10
Double-Unders
Sit-Ups

Saturday

 Crossfit/ Level 2 – Push Jerk Strength + “DT”

Both level 2 and Crossfit will perform the same amount of work today. Our classes will include a heavy 5-rep push jerk followed by a forearm sizzling conditioning session.  DT is a great test of strength, endurance, and mental grit. It’s 5 rounds of deadlifts, hang power cleans, and shoulder to overheads!

 

Burn
On a 14:00 Running Clock teams of 2 will complete…
Partner 1 Completes: 400m Run
-While-
Partner 2 Completes: AMRAP OF…
20 Air Squats
15 Russian Kettlebell Swings
10 Ring Rows
**Partners will switch upon completion of Partner 1’s 400 meter running interval.

Week In Preview, December 6th, 2020

“Gratitude is a quality similar to electricity: it must be produced and discharged and used up in order to exist at all.”

– William Faulkner


Supplement Spotlight:

Let’s be real…  When we diet we place an overwhelming emphasis on macronutrients. Whether you follow keto, paleo, Adkins, or any other new diet trend these nutrients become the focal point. We often don’t take into account the critical role of vitamins and minerals such as zinc, magnesium, and B-vitamins. Micronutrients are responsible for many of the body’s processes. For instance, cell division, cell growth, cell repair, and even assist our senses can be traced back to the roles of vitamins and minerals.Transparent Labs Prebiotic greens contains spirullina and chlorella which are rich in water-soluble vitamins and important minerals.

A large dose of fiber is also contained in just one scoop of Prebiotic Greens. Fiber is excellent for digestive health improvement. The American Heart Association recommends a daily intake of 30 grams of fiber per day, and most Americans consume less than half the recommended daily intake. Transparent Labs Prebiotic Greens is an excellent addition to your supplement cabinet when attempting to close this gap in fiber intake. Prebiotic Greens contains acacia fiber, green banana flour, and Jerusalem artichoke fiber.  Get 4 grams of fiber fast! Be Good to Your Gut! Get one today

 


Weekly WODs: 

 

Monday

Crossfit – Back Squat Deload + Two Minutes Too Much

Great job crushing the squats, deadlifts, and presses for our Wendler Cycle. We’re taking a step back this week in order to allow our central nervous system to reboot. Our deload for the back squat should allow us to feel confident and explosive under the barbell! These weights should be well within your wheelhouse, but give you a slight challenge. Our conditioning is alternating intervals of 400m runs and wall balls. Our goal today is to keep the intensity high and attempt to keep moving when we’re smoked.

 

Burn
AMRAP x 12 MIN
21 Cal Row
15 Pike Push-Ups
9 KB/DB Suitcase Deadlifts

 

Tuesday

Crossfit – Positions, Parameters, and Progressions

You often hear Coach Johnny talk about “The 3 P’s”. Today’s workout incorporates a skill session that focuses on one of our favorite P’s.  Our skill session in today’s workout clearly gives athletes an opportunity to nail  the “P” of Progressions. Each movement in Crossfit has a scalable progression.  Each progression’s purpose is geared toward the mastery of a high skill movement. Our pre-WOD practice is geared toward bar-muscle up development.  Our conditioning includes bar muscle ups, burpees to plate, and kettlebell swings.

 

Burn
16 MINUTE EMOM
MIN 1: 45 seconds of Max  Slam Balls
MIN 2: 45 seconds of Max Tuck Ups
MIN 3: 45 seconds of Max Wall Sit
MIN 4: 45 seconds of Max Mountain Climbers

 

Wednesday

Crossfit –  Deadlift Deload + Midline Mash-Up

We are holding true to our deload in all of our lifts this week.  Day 3 brings us lots of opportunity to drill key aspects of the deadlift to include bar path. Our conditioning consists of light deadlifts and sit-ups. The workout for today prescribes a male and female RX weight of 185 for males and 135 for females on the deadlift. As you can tell these weights are considerably lighter than previous workouts we’ve done. Our main priority is to move the barbell efficiently and unbroken throughout our workout.

 

Burn
AMRAP x 14 MINS
10 Box Jumps
100m DB/KB Cross Body Carry*
10 Russian Swings
*One kettlebell/dumbbell held in front rack and the other KB/DB will be held overhead.

 

Thursday

Crossfit – Press Deload + Press Pull EMOM

You guessed it. We’ve got more shoulders coming at you!  Today’s 20 minute EMOM will tax the shoulders and the lungs. Athletes will get the opportunity to thoroughly enjoy high volume push press, max rower cals, and double-unders.

 

Burn
Every 3:00 for 5 Sets
10/8 Cal Row
30 Russian Twists
20 Alt. Dumbbell Lunges

Friday

Crossfit – Backside Blitz

We’ve got running and tons of air squats on day 5. Our task oriented workout gives athletes a chunk of work to complete inside of an 18 minute time cap. Running isn’t everyone’s bread and butter, so scale those distances if needed!

 

Burn
Teams of 2 will have 18:00 to Complete
140 Wall Balls
200m Run
140 Cal Bike/Row
200m Run
140 Sit-Ups
200m Run
140 Alt. Dumbbell Snatches
200m Run

 

Saturday

 Crossfit/ Level 2 – Jacob’s Ladder

We’ll be climbing an ascending rep ladder of decreasing barbell weights in today’s workout. Some of the workout movements include hang power cleans and bike calories. Our workout begins slow and becomes progressively harder as grip fatigue sets in. Hang in there!

Level 2’s workout will have an added overhead strength component of 3 sets of 5 overhead squats.

 

Burn
AMRAP x 8 MIN
40-30-20-10
Ring Rows
Double-Unders

 

-Rest 2:00-

 

AMRAP x 8 MIN
50m SA Farmer’s Carry(R)
:30 second Plank Hold
50m SA Farmer’s Carry(L)
:30 second Plank Hold

Week In Preview, November 29th, 2020

“Some people are motivated one or two days, others are motivated one or two weeks, winners are motivated all the time.”

– Unknown


Supplement Spotlight:

Black Market Raw Creatine

In order to progress in Crossfit your body must adapt to the demands placed on it each day. If you are consistently challenging yourself with the appropriate doses of intensity then you’ve most likely seen results through improvements in strength and endurance.

In Crossfit, power production is the name of the game.  The energy needed to perform intense exercise as well as muscular contractions is fueled by Adenosine Triphosphate (ATP). Most know ATP as the muscle cell’s energy currency. BlackMarket’s Raw Creatine helps to convert creatine phosphate into ATP to fuel intense exercise. Creatine is one of the most highly researched and proven sports performance supplements on the market. It’s no wonder why athletes have been supplementing with it for years. Get Some and Get At It!

 

 

 


Weekly WODs: 

 

Monday

Crossfit – Back Squat Wendler Cycle + 3 Round Burner

Today is all about the legs. We begin class with our Back Squat Wendler cycle, and will head into our conditioning workout afterwards. Our conditioning is high volume dumbbell front squats followed by chest-to-bar pull-ups and dumbbell up-downs.

 

 

Burn
Every 5:00 for 3 Sets
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push Ups
-Rest Remainder of Running Clock-

 

 

Tuesday

Crossfit – Overhead Bro Session + “The Cali Bear”

It’s time for one of CFK’s favorite overhead challenges. It’s 1 Clean and Jerk every 30 seconds for 20 minutes. Can you hang on for all 40 reps, or will you tap out at the halfway point when things get t0ugh. Our workout is as  mental as it is physical. Stay in the Fight!

 

Burn
EMOM x 15 MIN
Min 1 : 15/12 Cal Bike or 150-200m Run
Min 2: 7 “Lunge-Lunge- Squats” with a Single DB
Min 3: 9 Box Jumps

Wednesday

Crossfit – Turkish Twenty

Our twenty minute AMRAP of Turkish-get ups will test your stability and mobility overhead.  We love this movement pattern because of it’s role in helping to stabilize the shoulder.  The Turkish- get ups ability to  build the small stabilizer muscles of the rotator cuff is second to none. We also will be performing bike calories, sit-ups, and walking lunges.

 

 

Burn
AMRAP x 6 MINS
6/6 KB/DB Strict Press
6 KB/DB Sumo Deadlift High Pulls
-Rest 2:00-
AMRAP x 6 MINS
8/6 Cal Row
6 Burpees

 

Thursday

Crossfit – Wendler Press + Upper Body Push Pump

We’ll knock out three sets of our Wendler press cycle, and get straight to work on our conditioning. It’s 7 sets of gnarly interval work on a running clock. You’ll have 2 minutes to burn through a 200 meter run, 5 burpees, and max double unders in the remaining time. Our goal is to scale the run to a distance we can accomplish in around 45 seconds.

 

Burn
AMRAP X 15 MINS
400m Run
30 Dumbbell Hang Power Cleans
50m Farmer’s Carry
30 Air Squats

Friday

Crossfit – Wendler Deadlift + Library Lifter

The king of lifts is scheduled for Friday’s strength and conditioning. We will run through our deadlift Wendler, and follow it up with a sweaty strength piece. Our goal is to “own” all weights and movements in today’s workout. We have library deadlifts, strict dips, and strict toes to bar for 4 sets of complete quality.

 

Burn
AMRAP X 5 MINS
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-REPEAT!-

Saturday

 Crossfit/ Level 2 – Row Snatch Couplet

Our workout for today includes tons of opportunities to get better at the jumping portion of the snatch. We begin our strength session with snatch skill work followed by a 5 round burner. In our conditioning, we will set our forearms ablaze as we row 500 meter intervals followed by squat snatches from the hang. We finish up with a static core finisher of plank variations.

 

Burn
AMRAP x 12 MINS
5-10-15-20…
Med Ball Squat Cleans
10-20-30-40…
Double Unders

Week In Preview, November 22, 2020

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”

-Edward Stanely

 

 


Healthier Habits Challenge

 

Our new 6-week free challenge on the horizon its a great time to embrace different healthy habits.

 

When is the last time you got “flexy”?

You’ve heard it before.. “Great Job, Everyone let’s circle up for some stretching”. You may be running for the door as quickly as you can, but there is a specific reason we mobilize after each workout. One of the main reasons is preservation. We must preserve our range of motion as we age in order to continue move well in the future.

 

You’ve probably heard at some point about postural imbalances caused by “desk jobs”. Many of us would be quick to attribute our T-spine immobility, and neck pain to a forward head posture. However, we can trace many other muscle performance issues back to this common position. Sitting also has an impact on the lower limbs. When we sit our hip flexors become tight because they are in a more shortened and contracted position.  The Hamstrings become tight because of your glute’s inability to support bodyweight. Overtime lethargic glute muscles and overworked hamstrings won’t be able to contribute equally to hip extension (“standing”). The imbalances between these prime movers is a recipe for disaster. You can’t bend bars and make PR’s with a pulled hamstring so spend some quality time getting flexy. Maybe becoming a part-time yogi isn’t such a bad idea after all? 

JOIN HERE

This challenge is FREE and open to all!

Starts: Monday, November 23

Ends: Sunday, January 3

Weekly WODs: 

 

Monday  -Wendler Back Squat + Burpee Barbell Burnout

It’s time to ratchet up the intensity on training day 1. We have a descending ladder of front squats and burpee pull-ups. Options for scaling today include burpee ring rows, burpee jumping pull-ups, and don’t forget up-downs are also an awesome burpee sub.

 

Tuesday  – Wendler Strict Press  + Shoulder Smoke Show

Today’s class begins with our Wendler strict press and will be followed by a conditioning workout of push press, box jumps, and plate runs. Our goal today is to find a cycle weight for the push press that will allow us to go unbroken throughout all three rounds of our workout. The box jumps will seem like a much needed break after all of the runs and pressing.

 

Wednesday  – Wendler Deadlift + Quality Conditioning

We begin today by knock out three sets of deadlifts based off the numbers we established at the beginning of the cycle.  Our conditioning EMOM for today is 15 minutes of quality work after two tough workouts on Monday and Tuesday. Some of the movements in our quality EMOM include dead stop sumo deadlifts, sit ups, and rower calories.

 

Thursday – CFK Turkey Trot

We may be closed on Thanksgiving, but that doesn’t mean your gain train can halt. We’ve added a special home WOD in the form of a 5k run. Grab a buddy and lace up your running shoes. It’s time to show them what Crossfit has done for your health. You also have the option of performing the CFK Go WOD through wodify if running doesn’t sound too appetizing.

 

Friday – NCFit Benchmark “BOGO”

Our workout is ready to get you moving before you head out on your shopping spree. We have hang power cleans, running and double-unders to get your blood pumping before you attack the strip malls. Our arm finisher will make sure you win the “flex-off” at the check out line.

**THE FIRST CLASS OF THE DAY WILL START AT 8:30AM. It’s not fun to Crossfit alone so be sure to set a reminder.

 

Saturday  –  Crossfit/ Level 2

Crossfit and level 2 will both do their fair share of burpees, toes to bar, and barbell jerks today. 10:15 will have an added 1 RM split jerk before getting into the conditioning.