Drew WOD 2021 Scholarship Drive

On September 11th, 2018 our dear friend and athlete, Drew Perkerson, lost the battle he had been fighting with pancreatitis. We established a scholarship in his memory to enable more people to join our community, and carry on the joyful spirit of Drew.  So far, eight athletes have benefitted from this scholarship.

In order to keep this scholarship going, we are holding our annual Drew WOD Scholarship Fundraiser Drive on August 6th all day during classes.

At CFK, our mission statement is “to live, embody, and share total health and wellness within our community.” Drew definitely stood for that, and we want his legacy to be carried along.

We’ll take donations all day at each location to replenish scholarship funds. If anyone who would like to be a “sustaining contributor” you can tell us how much you’d like to contribute monthly, and we’ll add it to your membership fees.

All donations will go toward a scholarship for CFK membership, awarded to individuals who wouldn’t otherwise be able to afford membership, but demonstrate a strong desire to uphold CFK’s mission to live, embody and share total health and wellness.

We will not be selling a memorial t-shirt for this event – we request that whatever you would spend on a shirt go towards the scholarship instead.  If you have the Drew shirt from the original event in 2018, please wear that!

If you know anyone who would like to try CrossFit, and can’t afford a full membership, please let them know about the Drew Scholarship Fund, and encourage them to apply.  All they have to do is shoot an email to [email protected]!

The WOD is as follows:

Drew

3 rounds for time

25 minute time cap

37/25 Cal Row
25 Wall Balls (20/14)
16 Dumbbell Snatches (50/35)
2 Back Squats (315/225)
1 Deadlift (405/315)

Drew’s birthday was 3/5/81. We chose 3 rounds of 5 movements totaling 81 reps per round. We begin with a 37 calorie row, the age he was when we lost him. Heavy squats and deadlifts were some of his favorite movements. Though the weights seem heavy, they would only be around 80% for Drew, so suggested scaling will be to scale to 80% of your best squat and deadlift respectively.

For those who are new to CrossFit or do not regularly train CrossFit, we will have a scaled version:

3 rounds for time

25 minute time cap

20/15 calorie row
18 wall balls
12 DB snatches
2 back squats
1 deadlift

No prescribed weights, just something challenging but that you could do for 3-5 reps.

 

Week In Preview, May 9th, 2021

“Life isn’t a matter of milestones, but of moments.” 

 – Rose Kennedy

“Murph” Spotlight

It’s May and that means it’s time for MURPH!!!!

This year, we want to remember all the men who lost their lives in Operation Redwings, including Lt. Michael P. Murphy.  Please take a moment and remember their sacrifice for our country.

We are offering a unisex t-shirt, a men’s tank top, and a ladies’ racerback tank top, all in charcoal black.  Please use this link to pre-order your shirt so you have it for the Murph WOD on May 31st!!

Each shirt is $25, with $10 of each sale donated to the Travis Manion Foundation, CFK’s chosen hero foundation.

Get your order in now before time runs out on May 10th!!!

 

Weekly WODs: 

Monday

Crossfit  –  Nacho’ Average Leg Day

In a workout like this you don’t want to go full steam in the first round. If you do you’ll have a VERY VERY bad time. Our workout is 3 sets for reps of dumbbell step-ups, up-downs, air squats, hang muscle cleans, and bike calories. Each movement will be performed just shy of 1-minute to allow a transition period between each exercise. Biceps are cool, but don’t let your muscle cleans look extra “muscly” by swinging them all over the place.

Burn 
The first workout in our line-up this week is 5 rounds for time of 10 wall balls followed by 10 alternating dumbbell snatches.

 

Tuesday

Crossfit  – “DeathRow” Benchmark WOD

The goal of this workout is not to start off fast and taper as you go. Although, that’s what most of us would probably wish.  Our workout today is one of the nastiest NCFIT benchmarks they’ve ever came up with. Our WOD will test your will power as you find out if you can hang on for all 10 rounds of alternating burpees and rower calories for 20 minutes.

Burn 
It’s strongman Tuesday in Burn class. We have a 12 minute AMRAP of short running intervals, double-unders, and farmer’s carries.

 

Wednesday

Crossfit  – Jump and Punch

Our pre-workout strength and conditioning workout will allow athletes to refine their barbell technique for the jerk. Today’s coaching will focus on the timing in the shoulder to overhead series and maintaining tension while overhead. The strength segment will allow athletes to build to a heavy set of 3 push-jerks. Today’s WOD includes box jumps, shoulder to overhead (athlete choice) , and front squats.

Burn 
Grab your kettlebells! We have a training EMOM of rower calories, kettlebell front rack lunges, and kettlebell push press.

 

Thursday

Crossfit –  Breathe and Brace

Maintaining tension in the deadlift while your heart rate is through the roof is rather difficult, but it’s a skill you’ll find programmed  in Crossfit a lot. We have 3 sets of 7 minute intervals. Each 7 minutes athletes will perform an 800 meter dash, 15 hand release push-ups, 15 deadlifts, and max sit-ups in the remaining time. We aren’t done quite yet. The coach will most likely lock the doors after the WOD to make sure no one escapes our finisher after the workout!

Burn 
We have a six minute sandwich coming your way! Our workout is a double AMRAP of up-downs, sit-ups, dumbbell deadlifts, and push-ups.

 

Friday

Crossfit  – Silkie Appreciation Day

Today’s workout is all legs and lats. Feel free to bust out your favorite pair of short shorts for this Quad God style workout. Don’t worry we won’t judge. Our strength component is four sets of squats building to a moderately heavy 2-rep back squat. Our conditioning is a never-ending ladder of wall balls and pull-ups.

Burn 
In our workout we have an alternating EMOM of dumbbell squat clean thrusters and bike calories. Not comfortable dropping into the squat? No worries. We’ll have a power clean front squat version you can try.

 

Saturday

 8am Crossfit

Today’s two-part workout begins with a strength complex of 1 hang clean pull followed by 2 hang power cleans. Today’s benchmark workout is “Pick your Poison”. It includes 5 rounds of 10 hang power cleans followed by 50 double-unders. Other scaling options will be available in order to decrease the volume of this workout.

Level 2 will have an added core finisher of Romanian deadlifts and weighted Russian twists.

Burn
We’ll be prepping the hinge pattern and getting after it in today’s workout. We have running intervals, heavy swings, ring rows, and box jumps.

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, August 2nd, 2020

“Humans are not physically normal in the absence of hard physical effort.”

-Mark Rippetoe

 Event Spotlight:

Clash at the Creek

Clash at the Creek

We have a couple of athletes participating in Crossfit First Creek’s first annual competition. Come out and cheer on our fellow athletes as they tackle 4 grueling workouts Saturday, August 15th. The event will have plenty of vendors to check out between heats. The competition will be held from 9am – 3pm. For more details about the event check out their facebook page under “Clash at the Creek”.

Upcoming Events:

Saturday, August 29th – Powell Station Celebration

Don’t forget about the Powell Station Celebration at the end of the month. There will be lots of great activities for the entire family.

Weekly WODs: 

Monday – Show off those Shoulders

We’ve got plenty of overhead movements in today’s strength and conditioning. We start today’s workload with a strength piece as we build to a heavy 2-rep strict press. Our conditioning today will be in EMOM format and will include burpees over the bar, power snatches, and more pressing.

 

Tuesday – Pulling Paradise

Our conditioning piece for today’s workout will increase in complexity as time goes on. Our triple AMRAP incorporates tons of horizontal and vertical pulling. We have sumo deadlifts, kipping pull-ups, chest-to-bar pull-ups, running intervals, and renegade rows in store for day 2.

 

Wednesday  – Squat Day (Week 6)

The bar will be moving a lot slower this week as we head into week 6 of our squat cycle. We’ve got one more build week ahead which will be followed by our test week. Make the most of your 5 sets of 5, or 5 sets of 3 this week. If you are feeling great today try adding a two second pause in the hole on each rep. We finish up today’s workout with a fun race of rowing, sit-ups, and air squats.

 

Thursday  – Hinge Binge

Our workout for today allows you the opportunity to earn your rest. We have five 4 minute intervals of Russian swings , single-arm front rack step-ups, and box jump overs. We’ll finish today’s workout off with bird dogs and quad heel taps. Bird dogs are an excellent exercise to build stability, decrease back pain, and encourage great posture.

 

Friday  – “DT”

We lucked out this week! We have heavy deadlifts followed by the infamous “DT”.  We’ll set a heavy 2 rep deadlift followed by 5 rounds of 12 deadlifts, 9 hang power cleans, and 6 shoulder to overhead. Bring an extra set of forearms in your gym bag today!

 

Saturday  – Crossfit/Level 2

Our workout for both classes this weekend is only 2 sets. Seems easy, Right? Most of the time it’s easier said than done. We’ll be getting after 2 sets of biking calories, single dumbbell thrusters, and toes to bar in our conditioning. Level 2 will have an gymnastics strength piece of pull-ups and push-ups.

 

Saturday  – Burn

Sumo Saturday is upon us! We have an alternating EMOM of Up-Down Step ups and bike calories followed by another EMOM of sumo deadlift high pulls and bike calories. Our goal today is to get out of our comfort zone on the bike and hold a challenging RPM throughout both EMOMs.

I Am NOT A Victim

Written by CFK’s self-defense coach and PROTECTOR-IN-CHIEF…
Jeff Cravens

 

Thought for the moment: I am not a victim.

 

A defining characteristic of a victim is the loss of control over one’s life. Global pandemic. Mandated closures and lock-downs. Economic upheavals. Easy to feel victimized. But I don’t want to be a victim! So, I’ll be something else.

 

Most of us recognize this picture… it’s Tom Hanks and his buddy, Wilson, from the movie Cast Away.

 

Many may believe Wilson was created simply as a companion to the marooned and lonely Hanks. But the movie writers understood a very important principle in the psychology of survival.

 

Wilson was actually much more significant than just a friend. Wilson couldn’t do anything for himself… he needed help. Wilson NEEDED Tom Hanks. And that need elevated Hanks from victim, to RESCUER.

 

Were you a little surprised by the depth of emotion Hanks showed when Wilson was lost at sea? He hadn’t just lost a friend. In his mind, he had failed his main mission… his reason for surviving: to rescue his friend, Wilson.

 

So, back to you and me. Don’t want to be a victim? Then be a rescuer!

 

Find a way to serve someone. Make a gift for a friend, or mow a neighbor’s yard. Write letters to people you know… or don’t know (many are “trapped” in assisted living facilities).

 

Make someone smile. Get outside yourself.

 

For us “crossfitters” specifically, hit “like” on someone’s workout score… some of us are jazzed by that! Post your WODs or thoughts about your WODs on social media… major props to Diana Koza for that hilarious post-WOD face-plant pic!!

 

There’s one more survival tip from Cast Away I want to point out…

Give yourself a mission.

 

Tom Hanks had that one FedEx package he HAD to take back to the owner, it was his mission. What’s your’s?

 

Could be anything… a fitness goal, the “Twenty Committee” board, a weekly uplifting word to your family/friends… anything that is out in front of you, and requires you to do the next right thing.

 

So, hang in there my friends!! Be a rescuer, and make someone smile today.

self defense coach in Knoxville Tennessee

In addition to being a regular CFK 5:30 am’er, Jeff Cravens is a black belt in Krav Maga and also studies Muay Thai kick boxing and Brazilian Jiu Jitsu. He is an instructor at the National Martial Arts in Oak Ridge, and previously served 5 years in the Tennessee State Guard.

Interested in learning self-defense? Shoot us a note HERE and we’ll send you details on our upcoming workshops!

 

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