Fall Endurance Programs

Hey CFK!


Running is a vital part of CrossFit Knoxville and will continue to be a staple.  The results gained from propelling your body through space are irreplaceable by other means.  It’s an innate, hind brain, caveman drive that can only be triggered through running.  With fall coming upon us, it’s the season to be outside and my, wouldn’t it be fun to spend some of that time Enjoying Running!  Check out the two CFK Endurance programs below designed to help you achieve results and make you fall in love with what you were born to do.  Our Endurance Coaches are very passionate about running and it’s contagious!


Our CFK Endurance lineup for Fall 2017 is slightly different.  We will have two options this year.


  1. Coach Mary’s Chickaumaga Battlefield and Secret City ½ Marathon programs, designed to not only prepare you for the challenge but help you dominate and have fun doing it. You can choose the course that’s right for you! (All Levels)
  2. Coach Nate’s 4-week Make Running Fun/Adult SAQ Program for those who just want to improve technique for CrossFit, and build a level of confidence to keep you from avoiding running days. Also for all levels, no pre-requisites

Check out the details of each program below, and email coach Rick ([email protected]) to sign up!


Fall Half-Marathon training program w/ coach Mary


If Running is already your thing and a ½ marathon is anywhere near your Bucket List, Coach Mary has what you need.  She is kicking off her fall training season, make sure you are on the list!  This Fall training program will mix the functional training aspect of CrossFit with focused endurance programming, with the end result of minimized training miles, maximized training effectiveness, and faster finish times.


Race Options:

  • Option 1: Chickaumaga Battlefield ½ Marathon (November 11, Chattanooga TN)
  • Option 2: Secret City ½ Marathon (November 18, Oak Ridge TN)

Start Date: Monday, September 4

Program Duration: 10 weeks

Price: $249

What’s included:

  • 10 weeks of running programming designed around your weekly CrossFit WODs
    • 2 weekly group runs + 1 programmed solo run
    • Custom scaling in your daily CrossFit WODs throughout the 10-week program
  • Train with other runners! (helps with motivation on those early morning runs)
  • Find balance between disciplines to help you become a healthy and more durable athlete
  • Fast race finish!

*If you’re interested in training for the full marathon, please contact coach Mary ([email protected])


Make Running Fun! (Adult SAQ) w/ coach Nate


Designed to make you a more confident runner, improve your footspeed, and get you faster on those met-cons that involve the parking lot.

Cost: $99

Start Date: Saturday, August 26

Training Program Includes:

  • 1-mile test and re-test (Initial test is Open to all CFK Athletes)
  • Test Day – Saturday, August 26 @ West High School Track
  • Re-test Day – Saturday, September 23 @ West High School Track
  • “Run-Day-Fun-Day” Class (Saturdays at 10am, North)
  • 1-2 weekly speed/endurance workout to be performed at CFK or off-site
  • Weekly skills and drills prescription
  • Weekly mobility prescription


Expected Gainz Pending:

  • Turn runs from a burden into a recovery period!
  • Improve your technique and confidence in running WODs
  • More stamina, fewer WOD breaks
  • Learn to move your feet faster and have fun doing it!
  • Kick some ass and have some fun!

Team Running or Team Weightlifting


What’s up CFK?!

Two questions for you:

  1. Have you ever wanted to hit that Rx button on a weightlifting workout, but the prescribed weights are just too heavy for your technique?
  2. What about WOD’s with 400m, 600m runs? Do they keep you up at night?

For continuous progress in Crossfit, we must acknowledge our weaknesses and attack.  With focused effort and strong will, we can turn these weaknesses into strengths.  However, Perfect Practice makes Perfect!  Learn to practice deliberately.


Team Running and Team Weightlifting

  1. If your goal is to get stronger and more proficient in the Olympic lifts, coaches Scott and Johnny are here to help.
  2. If you fear running 400 meters more than you fear a North Korean missile attack, coach Nate has exactly what you need!

Check out all of the details on the programs below, and let coach Rick know ASAP if you are TEAM RUNNING or TEAM WEIGHLIFTING! ([email protected])

* There is a 10-person cap per program, so claim your spot now, and if you have any questions, email Scott, Johnny, or Nate directly!   [email protected]

 *  Since we are working two very different energy systems, please don’t sign up for both! Choose your biggest pain point, and address head on! 


4-Week Running Is My Favorite! Program with coach Nate

Cost: $99

Start Date: Saturday, August 26


  • 1-mile test and re-test (Open to all Athletes)
    • Test Day – Saturday, August 26 @ West High School Track
    • Re-test Day – Saturday, September 23 @ West High School Track
  • “Run-Day-Fun-Day” Class (Saturdays at 10am, North)
  • 1-2 weekly speed/endurance workout to be performed at CFK or off-site
  • Weekly skills and drills prescription
  • Weekly mobility prescription


Expected Gainz Pending:

  • Turn runs from a burden into a recovery period!
  • Improve your technique and confidence in running WODs
  • More stamina, fewer WOD breaks
  • Learn to move your feet faster and have fun doing it!
  • Kick some ass and have some fun!


6-Week Weightlifting Is My Favorite! Program with coaches Scott and Johnny

Cost: $149

Start Date: Monday, August 21


  • 2 weightlifting classes/week
    • North – Monday/Wednesday @4 PM
    • West – Monday/Wednesday @6:30 PM
  • Guided open gym time on Saturdays @ 9 AM
  • Weekly recommended scaling and modifications to your WODs


Expected Gainz Pending:

  • Increase technical proficiency in the snatch and clean & jerk
  • Form a better foundation for long-term strength gains
  • Get closer to Rx weights in WODs!
  • Improve whiteboard performances
  • Kick some ass and have some fun!

Week In Preview – July 3rd, 2017

“Your life is a reflection of your habits. If you want different results, choose different habits.” — Unknown

WIP Highlights

It’s the start of the month!  That means your newsletter is coming.  Be sure to check your e-mail this week to see all the events, changes, and athlete accomplishments for the month!  Our new wrist wraps look really cool and can help with your wrist pain.  Hydration is really important, and that’s why it’s your first nutrition challenge for SOGO!  Only 1 class on Tuesday, which moves our nutrition seminar to Thursday, along with the new CFK Endurance time!


Make sure to get your order in for your wrist wraps by Monday July, 3rd.  We try to order only what we need!  We’ve also got a new shirt design coming out soon, so keep your eyes out for that one!


It’s finally here!  Your 6-week challenge begins today!  Before we get into the workouts, let’s figure out where we’re starting.  Under each of these headings, see if any point or combination describes you:


  1. New to Crossfit- In your first 5 weeks
  2. Inconsistent in attendance
  3. Time Off…i.e vacation, work travel…etc
  4. Injured
  5. Lack of mobility to perform full range of movements


  1. Consistent in training
  2. Well trained
  3. Uninjured


  1. Advanced Athlete
  2. Full working knowledge of movements, progressions, and posses all the necessary skills

Don’t be afraid to be a little conservative!  Follow these divisions week-to-week in the challenge to get the most appropriate stimulus.  In addition to your new physical challenge each week you will also receive a nutritional challenge.  So here it goes!

Week 1

Nutrition:  It’s hot outside, and you’re going to be spending a lot of time outside, so your first challenge is to drink half your body weight in ounces of water a day.  So if I am a 200 lb male, I will drink 100 ounces of water a day!  Not so bad.

Physical: time to practice some looooong, slow distance, which we don’t always get in CrossFit.

Novice Accumulate 4000 m in a Run or Row

Rx Accumulate 5000 m in a Run or Row

Rx+ Accumulate 5000 m in a Run or Row

You may accumulate these meters in any way you choose, but we do encourage most of you to try and knock them out in big chunks over the weekend by going to a park or trail, even a hike!  However, if you want to do it in smaller segments you are welcome to knock it out as your warm-up or cool-down around class times.  That’s a great habit to build.  Don’t forget, any running during the WOD, or even the group warm-up run, does not count toward your total!


Want to really crush the SOGO challenge?  Get your nutrition in line!  Coach Sara has a nutrition seminar this Thursday at West at 6:30 p.m.!


Know what else is coming to EVERY Thursday at 6:30?  If you haven’t heard, Coach Mary’s Endurance class has moved from Saturday mornings to Thursday evenings!  If you’ve never tried a class, talk to a coach or just drop in!  She will help you get better at running itself, or in WODs.

The Week Ahead

Monday – Back Squats

Alternating rep schemes on back squat, 8-4-8-4-8 while going up and down in weights.  Focus on being aggressive with the bar from the first lift, not just casually lifting because the weight is lighter!

Tuesday – 4th of July!

Only one workout today at both locations, 9 a.m.!  The workout is 1776!  In teams of 3, 60:00 AMRAP with power cleans, air squats, and sandbag runs!

Wednesday – Rowing Test!

Test your 2k row time!  Then get some handstand skills in after the workout.

Thursday – 50, but not the Filthy 50

50 of everything today.  Single arm overhead carries, sumo deadlift high pulls, box jumps, and goblet squats!  This is a long chipper with some odd movements thrown in.

Friday – G.I. Jane

100 burpee pull-ups for time!  Capped at 20 minutes!

Saturday – Partner Shoulder Work

10 rounds with a partner, alternating full rounds.  Everything should be unbroken, so scale weights accordingly!  10 push jerks, 20 wall balls, 40 double unders.

That’s the week!  Be sure to check your e-mail this week for the Newsletter!  If you have any last minute additions such as athlete accomplishments, e-mail Coach Scott!

See you on the floor!

-Coach Scott

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 examine.com 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

5k Opportunities!

Hey CFK!

Spring and summer are filled with opportunities to run 5Ks, almost every weekend!  As you know, we love the 5k as a test of fitness, but often times the local ones are a lot about fun or fundraising.  And we’ve got two great opportunities for you guys in the month of May that also help out some of our community!

For a great fundraising and awareness opportunity, check out this page for the Girls On The Run 5k, a project near and dear to Terry Keltner and several other ladies at the gym.

If you want to just have fun and get a little dirty, try out a mud run!  Matt and Leigh Garrett help put one on every year called Mudder’s Day Madness!  It’s the second weekend in May, so check it out as well!

Mudder’s Day 5k!

Have you always wanted to do a mud run but don’t want to do a full on Tough Mudder or Spartan Race yet?  Or maybe you’ve done a bunch of them and are just looking for some extra training.  Maybe you want to do something special for Mother’s Day that’s a little different?

Check out the Mudder’s Day 5k hosted by Harmony Family Center!  Our very own Matt and Leigh Garrett help organize this year to year and it’s a blast!  Mud, running, obstacles, and lots of smiles!  For more information about Harmony Family Center and what they do, click this link.  For more info about the race, see below!


Week In Preview – April 17th, 2017

Happy Easter!  And congrats to everyone who ran the 5k on Friday!  We’re super proud of all of you.

This weekend is the Spring Fling competition at CrossFit Ktown.  It’s a 2 person, co-ed team competition, so if you’re interested in participating, tell a coach fast!

Let’s get to your week!

Monday – Hardcastle

Today is the anniversary of the Boston Marathon Bombings, but this year instead of honoring the fallen with our traditional Boston WOD, we’re going to honor our own CFK athlete Amanda Hardcastle who is running the marathon today!

The workout will be a 20 min AMRAP of 1 Deadlift (365/225), 5 pull-ups, 10 push-ups, and 15 air squats.

Tuesday – Jerks and GHD

Working up to a heavy split jerk over 7 sets.  We’ve done this one before, so check your performance history!

After split jerks, we’ve got some really cool accessory work.  We’re going to teach you guys about GHDs!  The GHD stands for Glute-Ham Developer (that’s glutes and hamstrings).  They are not primarily for sit-ups, as you may often see in CrossFit.  The true value in them is found in the progression from hip extension, to back extension, to sit-ups at parallel, to full range of motion sit-ups.  This is a great learning opportunity not only for this progression, but to look at all other advanced CrossFit movements.  Just as we teach you the basics for the GHD, there are basics for pull-ups, muscle-ups, snatches, etc.

Wednesday – Leg Day

Every 4 minutes for 5 rounds, move fast to complete 5 back squats, 10 box jumps, and 200 meter runs.  The back squats will be heavy, the box jumps high.  You can use a rack today!  Shoot for sub 2 minute rounds today.

Thursday – Handstand Work!

5 rounds, 2 minutes of work and 2 minutes of rest.  15 handstand push-ups, or max in 40 seconds, followed by a 50 foot double KB front rack walk, then max calories on the rower, ski erg, or assault bike with your remaining time.  This one will BURN!

Friday – Multi WOD day!

For the first part of the workout, EMOM 10 min of 2 power snatches, working up in weight.  Following that, Hero WOD Randy.  75 snatches at 75/55.  Light and fast, should not exceed 10 minutes!

Saturday – Parter Running and Doubles

With a partner, you will complete 4×400 m relay style.  Tag your partner to switch!  After that, accumulate 300 double unders between the two of you.  Do all of this twice.

Quite the week of conditioning with some new movements!

How about a different pace for recipes?  This week, check out this video from Tasty about how to pick the perfect steak.  You know our favorite is anything grass-fed with lots of marbling!  Healthy fats in there!

See you on the floor!

-Coach Scott

5k Friday!

Hey CFK,

We’ve been talking it up all week, and we hope you’re as excited as we are.

5k this Friday!

Yes, it’s all running.  For some of us, this may be a cakewalk or just a casual run.  For some of us, it may be the furthest we have ever gone!  We just have a wide range of athletes at the gym, and we love it.  Remember what your first 5k was like!  Let’s cheer each other on.  If you’ve never run 5k, know that for everyone who has already, they had to start with a mile at some point, even if they’ve run 50 miles!

So let’s set a benchmark on Friday!  For many of us it will be a first ever.  For those of you who have run a 5k, let’s try and get a PR!

For novice, if you have a watch, bring it! If you don’t own one, the best approach will be to run 400m, walk 200m. Both options will have you moving distance and accomplishing the task!

If you want some race day tips, check out these article from Fleet Feet.

See you on Friday!

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