CrossFit

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 21st, 2021

“Success seems to be connected to action. Successful people keep moving. They make mistakes, but they don’t quit. ”    

– Denzel Washington


 

Supplement Spotlight

Puori C3

We love Puori products because we know what we’re getting inside the bottle. Puori only uses the purest  of ingredients, and is free from heavy metals that other products may contain. Puori’s C3 is a potent concoction of three sources of vitamin C. C3’s powerful vitamin C supplement is sourced from rose hips, acerola berry, and goji berry. This product also includes an energy blend of Yerba mate powder and polyphenol rich ginseng.

Vitamin C is not only an important immune booster, but plays important roles in other bodily functions as well. Some of these functions include bone formation, gum health, and targeting harmful free radicals. Make sure to pick up a bottle at the end of your next WOD!

 

 


Weekly WODs: 

Monday

Crossfit  -Barbells and Burpees

Our workout for today is a benchmark workout you may have seen before. “Point Break” is an ascending and descending ladder of front squats and bar facing burpees. It’s all lungs and legs for this one!

 

Burn 
It’s all about pacing on day 1. We have 4 rounds for reps of max burpees, dumbbell snatch, and ring rows.

Tuesday

Crossfit  – Pace Trainer

In today’s high-skill strength component we’ll be dialing in the catch position of the snatch. Our focus for the strength piece will be receiving the bar with great stability in a deeper power position than normal. Our goal for today’s conditioning is to find a challenging but sustainable effort for 15 minutes.  Athletes should expect to see dumbbell snatches, tuck-ups, and bike calories.

 

Burn 
Don’t forget your running shoes because that’s about all we’ll be doing today. Keep in mind “The things you do the least usually provide the most”.

Wednesday

Crossfit – Booty and The Beast

We’ve planned some lower body destruction for day 3. The glutes and quads will be toast after our strength and conditioning today. Our pre-workout strength session will fire up the posterior chain with single-leg glute bridges and dynamic supermans. Our conditioning includes two sets of rowing, wall balls, and double-unders.

 

Burn 
We’ve got 15 minutes of pure explosiveness planned for burn. Our workout includes single dumbbell clean and jerks, box jumps, and sit-ups.

Thursday

Crossfit –  Make Intention Your Intensity

The saying goes “Move Well, Move Often”. The goal of today’s training session is to move with great mechanics. Many athletes gloss over the fact that intensity can be chased through intention. Today we’ll be looking for great movement as we flow through 3 quality sets of Turkish get-ups, slam balls, bent over rows, and crossbody mountain climbers.

 

Burn 
Today’s workout is all about those rowing pains! Our workout includes a 500 meter buy-in and cash-out on the rower. The rowing intervals will be separated by 3 rounds of goblet squats and Russian swings.

Friday

Crossfit  – Open 21.3

Get your rest on Thursday night because we’ll be going to war with 21.3 on day 5!

 

Burn 
The Burn Open is still going! We’ll see you in class.

Saturday

 8am Crossfit – Librarian Leg Day

Our workout is 5 rounds for quality of bike calories, up-downs, library deadlifts (sumo or conventional), box jumps, and planks.

10:15am Crossfit – Level 2

 One of our locations will be hosting a re-run of 21.3 and the other location will have a heavy 3-rep sumo deadlift before the regularly programmed Crossfit class conditioning.

Burn
We’ve got some big sets coming your way on Saturday. Athletes should choose a weight they can complete 25 reps with of each movement. Our workout includes sumo deadlift high pulls, wall balls, and double-unders. If you don’t have consistent double-unders it’s a great idea to use singles in order to preserve the workout stimulus.

Week In Preview, March 14th, 2021

“Whether you think you can or you can’t either way you are right.”    

– Henry Ford


 

Black Market Raw Glutamine

Your muscle fibers take a beating after tough WODs, and when it’s time to recover sleep isn’t the only thing your body needs. One of the most abundant amino acids found in muscle is Glutamine. Its roles  include being a important neurotransmitter for brain activities and alleviating muscle soreness post-WOD. There’s no secret why high level athletes keep this in their supplement cabinet or gym bag.

 

 


Weekly WODs: 

Monday

Crossfit  – Nowhere to Row, Nowhere to Hide

We’ve got a two-piece strength and conditioning workout beginning with an E2MOM of either a clean and jerk or power snatch. Our strength is solely athlete choice. Athletes should be prepared to keep their heart in their throats for a full fifteen minutes. We have rower sprints, ground-to-overhead, and slam balls. Athletes can opt for plate ground to overhead if they want to make this one a little less spicy. You do you boo boo.

Burn 
We love burn because it takes only 30 minutes to leave you laying on the floor gasping for air.  Our workout today will fry the lower-body and grip. Athletes will knock out four rounds for time of Russian swings and rower calories.

Tuesday

Crossfit  – Squat Day + “Speed Demon”

We’ll be prepping for our conditioning with four sets of 3 moderately-heavy back squats. Our conditioning will make up-downs feel way more challenging than normal. The WOD for today pairs high-rep front squats with kick-backs.

 

Burn 
Today’s Burn is seven sets of heaven. We have burpees and rower intervals with rest incorporated in between sets. Athletes should really smash the gas on each interval in order to improve power output.

Wednesday

Crossfit – Butterfingers

Your grip will be toast after today’s workout so be prepared to stretch out those forearms after class. Gymnastics is the overall theme of today’s class starting with a short gymnastics skill session. For the conditioning athletes will complete 5 rounds for time of a gymnastics pull of their choice, Russian swings, and double-unders. The cash-out for this workout will be an 800 meter running interval.

 

Burn 
The key for today’s workout is elbow positioning. Anytime we go overhead we must keep the elbows completely locked out for safety.  Today’s double six minute AMRAP is full of overhead stability challenges. We have dumbbell snatches, overhead lunges, and double-unders.

Thursday

Crossfit –  Full Body Flow

We’ve planned a recovery day in preparation for the release of 21.2. Our workout is for quality and will consist of front squats, ground to overhead, and med ball sit-ups.

 

Burn 
You’ll be jumping rope quite a bit today so be sure to pack your calves when head to the gym. Our short workout consists of rower intervals, single-unders, and running.

Friday

Crossfit  – Open 21.2

Be sure to check Wodify Thursday night to prepare yourselves for Friday’s WOD.

 

Burn 
Burn athletes will have a workout modeled after the Crossfit Open workout that will be released on Thursday night. That means you’ll be able to join in on all the fun!

Saturday

 8am Crossfit – Clean Complex + “DT”

Our early morning fitness fanatics will get an opportunity to work up to a heavy complex of a deadlift, hang power clean, and overhead pressing variation of their choice (push jerk or split jerk). The good news is you’ll be fighting with barbell after the strength in a CFK favorite named “DT”.

 

10:15am Crossfit – Level 2

 One of our locations will be hosting a re-run of 21.2 and the other location will be getting their “DT” on!

Burn
Burn’s 15 minute EMOM will toast the shoulders and the lungs. Athletes should expect to see up-downs EMOM as well as renegade rows, push-ups, and suitcase deadlifts.

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, February 7th, 2021

“My valleys are higher than most people’s peaks. I stay at that level.” 

– Dan Gable


Supplement Spotlight

Puori C3

We love Puori products because we know what we’re getting inside the bottle. Puori only uses the purest  of ingredients, and is free from heavy metals that other products may contain. Puori’s C3 is a potent concoction of three sources of vitamin C. C3’s powerful vitamin C supplement is sourced from rose hips, acerola berry, and goji berry. This product also includes an energy blend of Yerba mate powder and polyphenol rich ginseng.

Vitamin C is not only an important immune booster, but plays important roles in other bodily functions as well. Some of these functions include bone formation, gum health, and targeting harmful free radicals. Make sure to pick up a bottle at the end of your next WOD!

 


Weekly WODs: 

Monday

Crossfit  – Hot Hands

Today’s WOD is a grip heavy gymnastics workout. We have a triple AMRAP of handstand push-ups, dumbbell power cleans, and toes-to-bar.  Our goal is to stay consistent for each set of toes-to-bar in today’s workout. Find a break -up strategy that allows you to keep moving even when your forearms are in a bad place!

 

Burn – Lunch Money
This workout will take your lunch money! We have a 10 minute EMOM of dumbbell hang power cleans and burpees. Each minute athletes will need to quickly knock out 10 dumbbell hang cleans and crush 5 burpees before the :50 second mark. Our finisher is a 6 minute EMOM of arch rocks and tuck holds.

Tuesday

Crossfit  – Lord of The Legs

The legs will take a beating in today’s strength and our 4 round WOD. In our strength, we’ll knock out four sets of five front squats. Our workout is geared toward mastery of the front squat. The mantra of today’s rowing and front squat WOD should be “technique over load”.

 

Burn – Toasted On a Tuesday
Our interval workout for today will make athletes earn their rest. We have three 5-minute intervals where athletes will perform a short running interval, v-ups, bike calories, and weighted lunges.

 

Wednesday

Crossfit –  Beaten and Breathless

You’ll feel like you are breathing through a coffee straw in today’s workout. We have a five round workout where intensity is priority. Athletes should expect to see fast running intervals, slam balls, hand-release pushups, and bike calories.

 

Burn –  Rope Work Wednesday
Be ready for lots of hopping in our 12 minute AMRAP!  Athletes can perform either 35 double-unders or 70 single-under depending on their ability to stay consistent. Other movements include Russian swings and up-downs.

Thursday

Crossfit – Kitchen Sink

It’s a little bit of everything in today’s workout. Our thirty minute EMOM will give athletes multiple chances to dial in their technique on pistols, muscle-ups, Russian Swings, and the elusive double-under. We also threw in a single-arm kettlebell front-rack hold because we know y’all love those!

 

Burn –  Legs and Lungs
Today’s EMOM gives athletes an opportunity to dial in their pacing strategy. Each minute athletes will perform either rower calories, slam balls, or step-ups. It’s a good day to come in and sweat if you’re feeling beat up!

 

Friday

Crossfit  – Shoulder Showdown + Heavy 1 Rep Snatch

We begin class with a heavy 1 rep snatch followed by a shoulder stinging conditioning. We have 30 dumbbell devil’s presses for time with an added twist. Upon completion of each devil’s press, each athlete will complete an added push press before returning the dumbbells to the ground. Good luck, this one might sting a little!

 

Burn –  Ring-Roasted Cindy
It’s your favorite 5-10-15 schemed bodyweight WOD for today’s sweat session. Athletes will  complete ring rows, push-ups, and air squats. It’s a good idea to pick a ring row option that you could knock out 15 reps with when fresh. It’s a long workout, and we don’t want to burn those arms out too early!

Saturday

 Crossfit/ Level 2  – Benchmark WOD  “Galentines”

The NCFit Benchmark “Galentines” is a mixture of the popular benchmarks “Annie” and “Kelly”. Athletes will complete 1 round of “Kelly” after each ODD round of “Annie”. Athletes should prepare to do double-unders, sit-ups, wall-balls, box jumps, and running intervals.

Level 2 will have the added luxury of knocking out a heavy 3 rep back squat and heavy triple shoulder to overhead.

 

Burn – Saturday Sweat
Our conditioning will have more of an endurance feel because of the movements used. Athletes will perform running intervals, bodyweight lunges, planks, and push press. Since none of these movements feed off each other athletes are highly encouraged to smash the gas on the runs!

 

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.

We'd love to send you information about our pricing

Enter your email in the field below and we'd be happy to show you our rates and explain them in detail!