Week In Preview – July 17th, 2017

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

WIP Highlights

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


Sweat Angels

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


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


Half your body weight in ounces of water

2 fists of veggies at each meal

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


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

Novice 50 elevate push-ups

Rx 100 push-ups

Rx+  150 push-ups

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


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

CrossOver Symmetry

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

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

July 22nd @ 11:15 a.m. WEST

July 29th @ 10:15 a.m. NORTH

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


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

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


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

The Week

Monday – Long Chipper

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

Tuesday – Field Day!

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

Wednesday – Rower and Wall ball training

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

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

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

Friday – Shoulder Day!

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

Saturday – Partner 800s

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

In Closing

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

Happy Mother’s Day!

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

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

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

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

Somer and Evie Chyz



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

Week In Preview – May 8th, 2017

Thanks to everyone who showed up to Girls On The Run this weekend!  CFK showed some serious support!

This weekend we have another event with Mudder’s Day Madness, a fun mud run in support of a great cause close to the hearts and homes of some of our members.  Check out the info here!

The heart of CrossFit is not burpees and barbells.  It’s not how much you can lift or how fast you can do Fran, Grace, or any of the other benchmark WODs.  The heart of CrossFit is in the community, working together for a goal and supporting each other no matter what.  We see this time and again with events like this past weekend with the 5k and throughout the year.

The CFK community has also rallied behind resident weightlifter Shannon Beasley to show support as she goes to her first USA Weightlifting Nationals, her second national level Weightlifting meet.  If you want to watch her lift in Chicago, tune in to this link on Sunday, May 14th.  She’ll be on at 1:30 p.m. CST, 2:30 p.m. EST, on the BLUE platform.

After all this support and teamwork, let’s get together for a little fun before one of our toughest workouts of the year!  We’ve got Murph on Memorial Monday, but before then let’s all learn the story.  We’ll be hosting a viewing party on Friday May 26th at 7:00 p.m. out West to watch Lone Survivor, which tells the tale of Lt. Michael Murphy and his sacrifice.  Bring chairs, bring food, bring drinks!  More details to come in a later blogpost.

Let’s see the week!

Monday – Unbroken Shoulders

Eighteen minute AMRAP of running with shoulder-to-overhead and double unders.  The idea behind this is to be fast and unbroken.  Scale your weight for the S2O so that you don’t have to set the bar down!

Tuesday – Squat Day!

Heavy double on back squats!  10-8-6-4-2, adding weight as you go.  Single leg accessory work when you’re done, so don’t run away!

Wednesday – Pull — Push — Squat!

Go through 5 rounds to get as many reps as you can of 1 minute in ring dips, 1 minute strict pull-ups, and 1 minute of max front squats, followed by 1 minute of rest.

Thursday – Fire That Posterior Chain

Complete 5 rounds for time of hang power cleans, bar facing burpees, and deadlifts.  185/125 on the bar the whole time!

Friday – 1 Mile Chipper

Murph Mile practice today!  Run a mile, then complete a descending chipper of DB thrusters, box jumps, toes to bar, DB snatches, handstand push-ups, and rope climbs.  This one will be rough!

Saturday – 2400 ft

With a partner complete 3 rounds of 200ft each:  plate push, overhead lunges, broad jumps, and wheelbarrows.  A true team workout!

It should be another fun week!  Have you checked your shoulder mobility?  If not, check out the newsletter for some tips on getting that front rack position under control!

Got a friend or family member who should try out CrossFit?  Check out our blog post about the new and improved system of introducing them to CrossFit!

See you on the floor!

-Coach Scott

Get Muddy!

What: Mudder’s Day Madness

Why: Proceeds benefit the Harmony Family Center, and organization close to the hearts of CFK’s own Garrett Family!

When: Saturday, May 13

Deadline to Register: Next week


Hey CFK’ers!

If you’re looking to get a little muddy for a great cause next weekend, head on over to the Mudder’s Day Madness registration page and get signed up for this year’s 5k!

Proceeds go to benefit the Harmony Family Center, a non-profit that does a lot of amazing things for children and families of Tennessee, and has close ties with CFK’s own Garrett family!

Donations to the Harmony Family Center can be made via their website. Here’s a short testimonial from Leigh Garrett herself!


Harmony Family Center at Montvale is a nonprofit and does amazing things for children and families of Tennessee.


I am very excited to be a volunteer for Harmony! Harmony works to help children, primarily foster children, who need homes get adopted. Then they help the adopted children and adopted families be successful through family counseling. Many of these children Harmony finds homes for have been taken away from their birth families due to sexual, physical abuse and neglect (Tennessee’s drug addiction problem is a primary reason the children are removed from the birth parents). The transition for the children to a forever home is very difficult for them and the adopted family. The counseling and support Harmony does for the children and families has an amazing success rate. 


I am so excited to work with Pam Wolf and her team to make Camp Montvale a reality for children and families. 


The vision of adding the camp, a sanctuary, for these children who have had such a troubled past, in addition to offering it to the community and other non-profit organizations for children, is an amazing gift. I have attached the poster and the sponsorship levels.”

Meet Coach Reece!

Hey CFK’ers!
Over the past couple of months, you may have noticed a familiar face spending a bit more time around the gym. In our efforts to constantly improve our entry process for new athletes, we’ve added CFK’s own Reece Foster to the coaching crew! The bubbly, friendly soul who’s a long time attendee to the 8:30AM West class will now be responsible for providing CFK’s introductory 1-on-1 class for all potential new members.

Now, instead of bringing your friends to try a free class, we’ll set them up with Reece for an intro to CFK, goal setting, and mini-WOD where they will be exposed to the basic movement patterns in a setting that is beneficial to absorbing and learning all that CFK has to offer.

We strongly believe this process provides the opportunity for an interested client to observe our community, ask questions and be provided answers to why we do what we do at CFK. As you know, CKF is not “just a gym”. This isn’t about working out. Crossfit Knoxville is about community with a family bond, and we can’t be more excited for Reece to introduce our culture to new athletes.
Don’t know Reece? Check out our mini-interview below!

What led you to try Crossfit? Tell us a little about your Crossfit journey!
I found Crossfit after years of teaching & participating in group fitness classes. I had begun to plateau & needed a change- a workout for me rather than for the athletes I was coaching. I needed that hour a day where I didn’t have to worry about anything but ME getting “better”. I definitely found my “me” time at CFK!

How do you feel about joining CFK’s coaching staff?

I was resistant in joining the CFK Coaching staff because I was afraid of losing my “Me Time”….. but I was quick to find out that helping others learn all that CFK has to offer & engaging new athletes in our Culture & Community was ALL apart of that Me time!! I love helping others find the joy of accomplishment & value of self in fitness.

How do you enjoy spending your time outside of CFK?

When I’m not at CFK I’m driving kids, volunteering at KCHS in the library, being a nurse, trying to meal prep & all that jazz. I really enjoy the outdoors – Lake season is my favorite!! I love the water & everything about it.

Read any good books, or seen any good movies lately?

I honestly don’t sit still long enough to read or watch a movie … If sit for that long…. I fall asleep

Tell us something we don’t know about you!

I’m not sure there is much folks don’t know about me…. I’m pretty much an open book. Earlier in my nursing career I worked with a Cardiothoracic Surgeon. For 8 yrs I worked with patients who required Open Heart or Lung surgery. I loved every minute of it!! Really got to touch folks lives – a real blessing for me.


Week in Preview – April 24, 2017

What’s up guys and gals! We hope you had an exciting Earth Day filled with being outside and enjoying beautiful East Tennessee in all her varying weather!

After our post CrossFit Open lull we have a lot of things ramping up over the next few weekends! Be sure to be tuned in to see all the events, but we’ll hit on a few here:

This weekend we have teams competing in Asheville, NC at River Rukus. This event is a ton of fun with four workouts, all outside, spanning the day. And once it’s done, you’re in beer city! So if you want to get away for the weekend head over to Asheville on Saturday and cheer some of our teams on!

Next weekend we’re in May! Whoa! It always seems to sneak up on us! The first two weekends in May feature two differ 5k’s: Girls On The Run and Mudder’s Day Madness. We have several athletes who are highly involved with these organizations and we love supporting them. Have some fun and get a race in!

Sunday May 14th our very own CFK athlete Shannon Beasley will be competing in Chicago at USA Weightlifting Nationals! We’ll be posting a link to watch online as soon as it becomes available, but in the mean time head over to her fundraising page to help her get there!

Now for your week ahead!

Monday – Squat Day!

Heavy front squats in a wave.  We’ve done this one before, 3-2-1-3-2-1-3-2-1.  The second set of 3 should be heavier than the first, and so on.  We have a little accessory work after as well, so don’t run off!

Tuesday – Bar Beat Down

Pyramid rep scheme of chest to bar pull-ups, overhead squats, and burpees over the bar.  Overhead squat weight is 155/105, so not too light!  Be ready to scale because this should be sub 10, capped at 15:00.

Wednesday – Grace!

A classic workout that we’ve done time and again!  30 clean and jerks for time at 135/95.  See if you can get a PR!

Thursday – Interval Day

Five rounds of double unders, running, and calories on the bike, rower, or ski erg.  Rest 3 minutes between rounds and try to get that heart rate back down so that you can give your all each time!  High intensity today!

Friday – Shoulder Day

Ring dips, thrusters, and walking lunges.  Ring dips are hard, thrusters are light.  Get done as fast as you can because you have until the 20:00 mark to find a 2 RM thruster from the floor!

Saturday – 150’s

Accumulate 150 reps between you and your partner of each movement:  KB swings, Calories, and Burpees.  But you have to follow this rep scheme:  25/20/15/10/5!

Don’t forget, you can head over to Asheville Saturday morning to check out a few of our teams competing in River Rukus!  It will be a blast.

Have a great week!

-Coach Scott

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

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

Making the most of your time at CrossFit Knoxville.

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Knoxville initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.