Women’s Summer CFK Crops & Tanks!!!!

Happy Spring Y’all!!

We are dropping an awesome line of crops and tanks for CFK women just in time for warm weather!  With fresh new colors for 2021, you are going to want one of each of these shirts!  We won’t have sample sizes available, but the garment measurements are at the bottom of the order form, and these are the same ladies’ tanks that we have ordered before.  Each shirt is only $18!

Go fill out the order form here, and hit up [email protected] with any questions!  You have until April 4th to get your order in!

 

Week In Preview, December 20th, 2020

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

– Mark Rippetoe


Coach Alex’s Challenge

 

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

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

Sign Up Now!

Click HERE

 

 


Holiday Schedule

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

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

Friday, December 25 (Christmas Day) – CLOSED

 

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

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

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

Both Locations:

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

Weekly WODs: 

 

Monday

Crossfit – The Lower, The Better

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

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

Tuesday

Crossfit – Snatch, Burpee, Bike

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

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

 

Wednesday

Crossfit –  CFK Strength Day + Max Effort 1k

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

 

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

 

Thursday

Crossfit – 12 Days Of COVID Christmas

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

 

Burn

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

 

Friday – CLOSED 

 

Saturday

 Crossfit/ Level 2 – NCFit Benchmark “Kettlebell Rock”

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

 

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

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!

 




Looking for At-Home Fitness?

Choose from one of our…

FIVE UNIQUE PROGRAMMING TRACKS!

Click HERE to schedule a free virtual consult with one of our professional coaches.

Introducing… CFK Go!

It’s GO Time! CFK Go is all about convenience, hard work, and results. In a fitness world where everything is too complicated, we’ve stripped things down to create an easy to use and insanely effective new workout track.

CFK Go doesn’t mess around – we get after it every workout, every day, every week with a training program built around dumbbell-focused, time priority, high-power output workouts. We took everything we love from different disciplines and brought them together in one simple, effective program.

Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning. Each week of training consists of Full-Body and Push x Pull days through the week, and special weekend focuses of Saturday Squats and Sunday Sweat.

Scroll to the bottom to get a free sample week of workouts!

CFK Go Weeklong Snapshot…

  • MONDAY — Full-Body
  • TUESDAY — Push x Pull
  • WEDNESDAY — Body Pump & Full Body (Grind)
  • THURSDAY — Push x Pull
  • FRIDAY — Full-Body (Sprint)
  • SATURDAY — Saturday Squats
  • SUNDAY — Sunday Sweat

Whatcha Need for CFK Go…

Now, to get started with CFK Go, you can get by with only (1) pair of Dumbbells even if you don’t have a Jump Rope. The Jump Rope is highly recommended, but you can perform most of our CFK Go workouts by making a few easy substitutions.

Without a Jump Rope, you could substitute Mountain Climbers, Running in Place, “Phantom” Jump Rope Hops, Jumping Jacks or Plate Hops. These fast-paced cardio moves will give you a similar stimulus to the Jump Rope.

When choosing your Dumbbells to start CFK Go, we suggest you select your starting pair based on your goals. Are you STRONG, FIT, or CARDIO focused…

CFK Go | Your DB x Your Goals…

This is, of course, relative to each individual, but we can break it down by your individual goals and fitness levels.

If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio-focused approach. Otherwise, see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

A Few Final Points…

What if You’re Just Learning the Movements?

As with any new program (or new movements), it might take some getting used to the weight as you learn the ropes. We always recommend that you focus on moving well and at a pace that you are comfortable with. You are always in control of the intensity in every workout. If you want to push it a little more on some days, go for it. If you want to pull it back a little on other days, it’s all good. Always do you!

What if You Want a Little Bit of Everything?

We love that! Our recommendation would be to have a pair of DBs that are a little bit on the heavier side for you, another pair that’s a little bit on the lighter side for you, and a third pair that is right smack in the middle between heavy and light. This way you can mix up the DBs you choose for each workout depending on your goal!


Get your FREE sample 1-week program!

Just fill out the form below and we’ll send you your first week of workouts!

Week In Preview, March 29th, 2020

“As the Zen Buddhist saying goes, how you do anything is how you do everything.”
-Simon Sinek

 

The Shutdown, Week 2

While the circumstances are out of our control, our RESPONSE is 100% within our control. Not only that, but we have everything we need to continue our journey in health. We have 100% control over:

  1. What we eat
  2. How much we eat
  3. How much we sleep (unless you’re a new parent)
  4. How we respond to stress
  5. Our relationships
  6. Our mindset
  7. Our activity levels

We saw a ton of positivity from everyone in week 1! Lots of Facebook and Instagram posts, and people finding creative ways to stay active and make the most of this unfortunate situation. Let’s keep it rolling and lead the way in week 2. Set a positive example for others to follow!

Zoom workouts now in Wodify

As an added bonus, Zoom workouts are now in Wodify! Not only will you be able to see the WOD in advance, you’ll be able to sign in to the CFK Remote – Zoom program and post scores to the leaderbard. Speaking of Zoom classes…


CFK Event Spotlight

Does COVID got you down? Do you miss your favorite coaches? Has the separation anxiety from being away from CFK become too much? It’s okay, the coaches miss you too! Come party with the coaching staff and your homies on Zoom! Our online virtual workouts occur Monday through Friday at 6am, 8am, 12pm, 4pm, and 6pm. Links to the classes can be found in Wodify announcements, and linked below.  The best part is it’s free for everyone so invite your friends and family to get a sweat session in from home.

Weekly WODs:

 

Monday – What Object will you Jump?
Home/Travel WOD

Gather your gear and get ready for this week’s workouts! Today’s workout incorporates leaping over odd objects, thrusting weights overhead, and longer running intervals. Our AMRAP style workout will tax your legs as well as your lungs!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
12-10-8-6

Unbroken Dumbbell Thrusters
Conditioning
1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent-Over Rows

750/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Rows

500/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

Tuesday – Hollow makes you Holler
Home/Travel WOD

Is your six-pack in progress? If not, our workout on day 2 will give you a jump start! We kick off the day with a 15 minute EMOM of front rack lunges, double-unders, and plank rotations. We’ll carve those abs out with a finisher of hollow rocks and sit-ups!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 12 Minutes
Min 1: 10 DB Bench Press or DB Floor Press
Min 2: 10-15 Diamond Push-Ups

Min 3: :30 Wall Hold or Handstand Hold

Conditioning
AMRAP x 6 Mins

Max DB Bench Press or Floor Press

*Each time you break complete 7 Burpees

-2:00 Rest-

AMRAP x 6 Mins

100m Run

10 Alt DB Snatch

Wednesday – Pick It Up and Run With It
Home/Travel WOD

We are gonna go on a little run for a little fun on day 3! We have 5 rounds for time of a 400 meter running interval with an odd object, dumbbell sumo deadlifts, and a overhead static hold.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

4 Sets

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Hold

Conditioning

EMOM x 12 Mins

Min 1: :45 seconds of running

Min 2: 20 DB Deadlifts

Min 3: 10/10 DB Reverse Lunges

Thursday – Sweatcon
Home/Travel WOD

It’s time to give your lower body the business in our conditioning workout! We have a descending ladder of alternating jumping lunges, mountain climbers, and floor presses. You’ll need ice on standby because those quads will be on fire!

 

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

EMOM x 10 Mins

Min 1: 12 DB Front Squat

Min 2: 40 Seconds of Double Unders or 40 Seconds of Mountain Climbers

Conditioning “Purple Cobra”

50-40-30-20-10

Double Unders or Air Squats

Sit-Ups

Russian KBS or DB Swings

-15:00 Cap-

Friday – Wear red and redline
Home/Travel WOD

Day 5’s home workout is going force you to become comfortable with the uncomfortable. Our workout will challenge you to maintain a high heart rate as you attempt to find a smooth unbroken pace on burpees over an object, hard interval runs, and plate ground to overhead.

 

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

4 Sets

15 Slow Tuck-Ups

10 DB Push Press (3 Second Tempo down)

1:00 Plank Hold

Conditioning

Every 3:00 for 4 Sets

:45 Sprint Run, Row, or Bike

10 V-Ups

10 DB Push Press

10 Burpees

 

Saturday – 2 Minute Drill
Home/Travel WOD

We have 3 sets of 3 movements which will be performed on a 2:00 running clock. Our movements include Turkish Get-Ups, reverse lunges, and Russian swings. Our workout will force you to scale weights accordingly to allow nearly unbroken movement. The weight should allow athletes to rest no more than 3 times during each 2:00 work period.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

Alternating Tabata (*8 Sets Alternating Movements for a total of 8:00)

T1- DB Bicep Curl

T2- DB Deficit Push-Up

Conditioning

AMRAP x 16 Mins

20 Tuck Jumps

20 Up-Downs

20 DB Hang Power Cleans

Sunday – EMOMathon
Home/Travel WOD

We have lots of EMOMs for the last workout of the week. Our workout includes weighted up-downs, v-ups, and thrusters. Athletes will add reps to each movement as they progress through each separate EMOM.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

3 Sets

8 Single-Arm(SA) DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

Conditioning

4 Rounds For Time

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

Week In Preview, March 22nd, 2020

“Don’t paint a dirty car” (on hiding poor form with more weight and/or speed).
-Greg Glassman

The Shutdown, Week 1

We’re as bummed as you to have to stay out of the gym for two weeks, but stay positive! It could always be worse, and as we’ve been saying, FITNESS ISN’T CANCELLED!

The gym is closed & the weather is gloomy, but you can’t control that. If fact, if you think about it, you have very little control of anything! However, the few things you DO have control over can mean everything, when given the right amount of focus. Here is the comprehensive list of everything that is 100% within your control:

  1. Your thoughts
  2. Your actions

Stay positive, and look for the opportunities in every situation. The obstacle IS the way! Gym closed? Here’s a chance to become a better runner. Raining outside? Burpees in the living room (or, run in the rain!!). When you see the opportunity, instead of the obstacle, you become UNSTOPPABLE!

Of course, we’re still here for you and will continue providing massive support, accountability, and guidance. Here are a few things we have planned.

Home Workouts

We will now have 2 programming tracks to follow. The Home/Travel WOD program will have the backpack workouts we’ve been putting out. The CFK Power program will be strength + metcon style, and all you’ll need is a set of dumbbells.

Equipment Loan

We’ll loan out certain items, free of charge, for the next 2 weeks. An email outlining the details of this program will come out Sunday afternoon, so stay tuned. Pick-up will be from 1 pm – 3 pm on Monday, at each location. Priority will be first-come, first-served so if you’d like something, we recommend showing up at 1 pm!

Remote Classes

Download and sign-up on Zoom to join us for live workouts starting this week!

Knoxville “Strong at Home” Health and Fitness Challenge

Sign-up on the Wodify Rise app for the 4-week challenge. Daily tasks that will help you beat cabin fever and build habits that create lasting success. It’s FREE-Ninety-Nine (everyone’s favorite price!), and open to everyone so share the link with anyone you think it would help! Sign-up HERE.

 

CFK Supplement Spotlight

Puori C3

In search of a recovery game changer? Vitamin C has been known to restore the immune function of athletes after hard workouts.  C3 combines potent antioxidant blends and powerful energy boosting ginseng to pack a punch in your next workout. The coaches all agree, your selling yourself short if you don’t supplement with the C! Take 20% off when you purchase one Puori C3 and Puori D3 together!


Weekly WODs:

 

Monday – Raise the Roof
Home/Travel WOD

You’ll be going overhead a lot in day 1’s home/travel WOD. We have an ascending ladder of tuck jumps, backpack push presses, and front squats. Our goal is consistent movement for the duration 10-minute workout. We should be able to go unbroken on the backpack push press and front squat.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
3 Sets
10 DB Strict Press (Light)
1:00 DB OH Hold
10 Tempo Knees To Chest (2121)
Conditioning
AMRAP x 13 Min
10 DB Sumo Deadlift High Pulls
10 Tuck Ups
5 Devil Press

Tuesday – Drop the Hammer
Home/Travel WOD

3 , 2 , 1 ,…. GO! That’s our sole purpose for today’s weighted or unweighted bodyweight workout. Our workout today gives you the option to use your backpack for the entire workout or use it for only one movement. We have a quick 2-minute running interval, push-ups, sit-ups, air squats, and backpack ground-to-overheads for time.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 10 Minutes
Min 1: 5 -10 Strict DB Bent-Over Rows
Min 2: 5/5 Single Leg DB Deadlifts
Conditioning
EMOM x 4 Min
45 sec Bike, Row, or Run
-1:00 Rest-
EMOM x 4 Min
12 Double DB Power Cleans
– 1:00 Rest-
EMOM x 4 Min
45 sec. Bike, Row, or Run
Wednesday – Earn Your Rest

Home/Travel WOD

Our day 3 workout will require athletes to complete a set number of repetitions of backpack clean-and-jerks, overhead lunges, and double unders on a running clock. If you don’t own a jump rope substitute back-pack jump overs as an alternate scaling option.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
5 Sets
10 DB Front Squats
10-15 Deficit Push Ups
-1:00 rest between sets-
Conditioning
For Time
40-30-20-10
Alternating single DB Thruster
20-20-20-20
Up-Downs
20-20-20-20
Alternating DB Snatch

Thursday – Training Day
Home/Travel WOD

We will dial things back today if we have been training consistently throughout the week. If you are following the 3 days on, 1 day off approach our workout today is a great chance just to MOVE! We have an alternating 15-minute EMOM of backpack thrusters, burpees over backpack, and backpack sit-ups. Our goal is finding a number of reps for each movement we can accomplish in 45 seconds consistently. By doing this, we leave 15 seconds of each minute for transition and rest.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
10 Min x EMOM
Min 1: 10 DB Push Press (Light-Moderate)
Min 2: 40 seconds Double Unders or Mountain Climbers
Conditioning
10 Sets
10 DB Push Press (35/20) (20/15)
30 Double Unders or 30 Mountain Climbers
-30 secs rest between sets-

Friday – Cash Out
Home/Travel WOD

We have a 6 round workout planned for the end of the regular work week. Our workout includes a 400 meter buy in and cash-out that will leave you gasping at the finish line. We have 6 rounds of backpack swings, tuck-jumps, and jumping backpack lunges. If you want legs like a sprinter this workout is for you!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
5 Sets
3 DB Deadlift + 3 DB Hang Power Clean +3 DB Power Clean + 3 DB Front Squats
(Score is Weight Used)

Conditioning

8 Rounds (:20 on/ :10 off)
Mov 1 – DB Hang Power Clean
Mov 2 – DB Upright Row
Mov 3 – Jumping Lunges
*1 Round= Full rotation through each movement
*No rest between rounds

Saturday – Beef Up Your Backside

Home/Travel WOD

You know why people who perform functional movements are so strong? It’s because we prioritize using multi-joint exercises to develop our body’s primary movers. Our today will bring some ALL the gains to our posterior chain in a workout that includes backpack squat cleans, thrusters, and back squats.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 8 Min
Min 1: 2 Turkish Get-Ups(Right Arm)
Min 2: 2 Turkish Get-Ups(Left Arm)
Conditioning
For Time:
500/400 meter Row or 400 meter run
50 Alt. V-Ups
400/300 meter Row or 300 meter run
40 Alt. V-Ups
300/200 meter Row or 200 meter run
30 Alt. V-Ups
200/150 meter Row or 100 meter run
20 Alt. V-Ups
100/75 meter Row or 50 meter run
10 Alt. V-Ups

Sunday – Good Morning or Bad Morning, You Decide
Home/Travel WOD

We have quick burner for your early morning workout, or afternoon sweat session. Our workout today allows us to incorporate hamstring development and horizontal pressing strength into our routine. We have good mornings, mountain climbers, and push-ups.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength 
3 Sets
15/15 Single DB Bicep Curls
15 /15 DB Tricep Kickbacks
Conditioning
2 Rounds for Time
50 Walking Lunges
30 Alt. DB Snatch
30 Push Ups
30 DB Goblet Squats
400m Run

 

CF Squared 2020: CrossFit for Cystic Fibrosis

More than 30,000 people in the United States are living with Cystic Fibrosis, and approximately 1,000 new cases of CF are diagnosed each year. A progressive, genetic disease caused by a defective gene mutation, Cystic Fibrosis is a potentially deadly disease that causes persistent lung infections and restricts the ability to breathe over time. More than 75% of those affected are diagnosed by age 2.


A note from Johnny Davis:

 

CrossFit Knoxville is proud to be hosting our 6th Annual CF Squared event to raise money and awareness for the East TN Chapter of the Cystic Fibrosis Foundation.

My 4 month old sister, Jennifer, died of Cystic Fibrosis when I was 4 years old. I saw what it did to my parents and how it devastated them and would like to help others avoid that if possible. 

Cystic Fibrosis is one of the rare diseases that a cure might actually be in sight and your donations and efforts can legitimately make a difference.  Come join us for some friendly competition to raise awareness and fundraising dollars to help those living with Cystic Fibrosis in Tennessee. One hundred percent of proceeds will be donated to the Cystic Fibrosis Foundation!


Event Details

  • When: Saturday, March 14 2020 (9:15 am – 11:30 am)
  • Where: CFK North (906 Callahan Drive)
  • How to Register & purchase T-shirt: Click HERE (both team members must register individually)
  • Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!
    • $20 for event only – no t-shirt
    • $25 for t-shirt only – no event)

Workout Info:

  • Partner format: 2-person any sex teams (If you don’t have a partner we will find you one!)
    • Both team members must register individually
  • Divisions: Rx, Rx-ish, Beginner
  • T-Shirts will be printed after the event to allow for late sign ups.
CF Squared Challenge WOD:

As with the symptoms and demands of the disease, this competition will include one lung-demanding workout designed to challenge athletes’ airways and ability to breathe.

In teams of 2, complete the following for time:
3 Rounds:
500m Simultaneous Row
21 Alternating Thrusters, EACH
  • Partner A’s barbell must be completely stopped and resting on the shoulders or overhead before Partner B can start their Thruster
  • 5 Burpee penalty for setting the bar down. Both athletes must complete 5 burpees each!
  • Thruster weights: Rx (95/65), Rx-ish (65/45), Beginner (45/25)
    • We’ll make it as light as you need if you are a beginner.  Come have fun and help out CFF!

FAQ’s

Q: What if I don’t do CrossFit?

A: No worries!  We have a beginner friendly version for everyone.

Q: Can I bring my kids?

A: Kids can definitely participate but they’ll probably need to be 10 and above or really tall.  The rower is very challenging for smaller kids.

Q: What size shirt should I order, how are they cut?

A: We are using a unisex Bella + Canvas Tri-blend shirt. Check out this sizing chart.

Q: How will the heats work?

A: We will be able to run 8-10 teams at a time. We will not send out a heat schedule prior to the event, rather we’ll determine heats on the day of. Please plan to stay the whole time and cheer teams on as they work!

Week in Preview, February 2nd, 2020

“Everyone has a plan until they get punched in the mouth.”
Mike Tyson

Supplement Spotlight:

“Go the Distance” with Extreme Endurance

If your looking for a way to increase your capacity for throwing it down in the gym look no further than extreme endurance tablets. You may have seen these products on our shelves recently,  but skipped out on their amazing benefits.  Extreme endurance has created a product that acts as a lactic acid buffer, and helps muscles to recover more than 5 times faster than their regular rate. As we workout we damage muscle fibers that allow blood creatine kinase levels to rise. Creatine kinase is an enzyme created from damaged muscles. The result of high levels of creatine kinase can manifest itself as muscle fatigue, decreased athletic performance, and even injury! Extreme Endurance is also known for its ability to decrease lactic acid production by up to 26%! The answer is clear… if you want to go the distance start with Extreme Endurance Tablets.

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Upcoming Events:

Bring-A-Friend Friday + 2 weeks Free!

This Friday, ALL Classes

Bring ’em out, bring ’em out! This Friday is BAFF, and all guests will receive 2 weeks free! So spread the word, and join us for an awesome sweat to close out week 1 of February! (Please forward your friends this waiver to fill out in advance)

 

Self Defense Seminar

This Saturday, North @ 11:30am ($15/person)

CFK’s very own Jeff Cravens will be holding a seminar for all athletes interested in empowering themselves in unforeseen circumstances.  The focus will be the self defense tactics of Krav Maga. Krav Maga is an Israeli martial art which focuses on natural body movements for protection against any attacker. Prepare for the unknown! In 75 minutes you will learn strikes and chokes that will help you come out on top in any future unforeseen events! Check out all of the details here, and email [email protected] to sign-up.

 

 

 

X-Over Symmetry Workshops

This Saturday, Both Locations @ 8am (Free)

Get those bulletproof shoulders! Learn how to properly use the X-Over bands to both increase shoulder strength & stability, and prevent or recover from injuries. No need to pre-register, just show up!

 


Weekly WODs:

 

Monday – “DO WORK” Field Day

This is a 45-minute calorie burning throw down with 20 stations of various movements. Run, row, tire flip, sledge hit, and kettlebell swing your way through this one. Fast and furious, or slow and steady… it’s your choice. Super fun, super challenging, let’s do this!

Tuesday – The Phoenix

Just as the Phoenix rises from the ashes, so will you in this triple “Death By” challenge – Death by swings, death by box overs, and death by pull-ups!

Wednesday – Squat Day

In our reset week, we take the weights down to 75% and work tempo. Lots of time under tension in this one, as we’ll add in a superset of Strict Press, and finish out with Tabata Abs to blast that core!

Thursday – Death Row

It’s back baby… A 20:00 EMOM that’s an absolute gut check! This one was last performed on 10/2/2019, so add a rep to either the calories or burpees from your previous score, and go for a 1 or 2 rep PR today!

Friday  – Bring-A-Friend Friday

We’ve got a fun and challenging “Double AMRAP” set up for February’s BAFF, so spread the word, bring out your buddies, wear your RED, and let’s tear this one up!

Saturday Community WOD

Welcome to GRIP CITY! We’ll bring the dumbbells out for farmer’s carries + Hang Power Cleans, running and air squats. Hydrate up, this one’s gonna be a sweat fest.

Saturday L2

This one is going to get nasty! Teams of 3, 3:00 at rotating stations with Back Squats (from the floor), Calories on the bike, and Toes-to-Bar. Plus, a GUNZ-OUT finisher that’s sure to fill the sleeves!

Self Defense Workshop at North!

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Hey CFK!

Next Saturday, February 8th our very own CFK athlete Jeff Cravens will be hosting a self defense seminar at the North location! Here’s everything you need to know:

 

  • When: Saturday, February 8, 11:30 a.m. (duration: 75 minutes)
  • Where: CFK North
  • Cost: $15
  • How to register: email Rick
  • Prerequisites required: NONE!
  • Attire: Normal workout gear you can move around in

Who it’s for:

This workshop is for anyone who….

  • Wants to feel more prepared in protecting themselves and their loved ones in the case of a bad situation
  • Wants to learn “situational avoidance” (i.e. how to minimize your chances of encountering a bad situation)
  • Wants to feel more capable in life!
  • Wants to get a great workout while learning how to deliver powerful punches and kicks!

About the Course

Introductory self-defense seminars are intended to improve situational awareness and provide self-defense skills that are simple and safe to learn and are immediately usable by virtually anyone. Krav Maga is an Israeli martial art that adapts natural body movements to self-defense situations. Far less artistic than it is brutal, Krav Maga is considered by many experts to be the most effective self-defense system in the world.

During this seminar, participants will learn basic combatives such as palm strikes, groin kicks, and hammer fists, as well as crucial self defense skills like wrist grabs, hair grabs, and hand chokes. Also covered will be the importance of situational awareness, self defense vs. self protection, and defending against random attacks.

 

About the Instructor

 

In addition to being a regular CFK 5:30 am’er, Jeff 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 Academy of Martial Arts in Oak Ridge, and previously served 5 years in the Tennessee State Guard.

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4 Ways to Save Your Joints

When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain and inflammation. It almost feels like your body is punishing you for working hard. No fair, right!

Rather than make excuses about your pain or backing off on your training you may want to consider some new techniques to mitigate the damage from these patterns of overuse.

1. Focus on form
2. Make intensity your new volume
3. Recover Harder
4. Hit the Supplements Aisle

1.Focus on form
If you are training often and hard then even the slightest inefficiencies in your movement can turn into nagging injuries over time. Before you put in all that hard work, you owe it to yourself to work with an experienced coach to refine your movement. You will make progress faster and stay healthy in the process. Slow down, not every day is a competition.  Your training vs. testing ratio should be 70% training, 20% practice, and only 10% testing.

2. Make intensity your new volume
Sometimes the body simply needs a break from volume. All athletes in any sport go through periods of alternating intensity and volume throughout the year. They have different rhythms and protocols for preseason, in-season, post-season, and off-season training. Try backing off on the volume of your training and focusing on higher intensity pieces instead. For lifters, this could mean performing fewer sets or reps and using a lighter load, shorter rest times, or a faster tempo. Runners might try lower mileage with weeks and adding a sprint workout 1-2 times per week instead.  CrossFit Athletes might take a “recovery week’ about once per month and perform all light weights and work on speed and movement patterns.

3. Recover Harder
Training hard without the proper recovery techniques is bound to beat you up and becomes unsustainable long term. Make time for massage, foam rolling, stretching, yoga or mobility sessions, sleep, and any other recovery methods that can improve your performance. Sometimes the most beneficial thing you can do is stimulate your parasympathetic nervous with these recovery techniques to let your body’s natural healing mechanisms kick in.  At CFK, we recommend at least one day of ‘active Recovery’ per week.

4. Give your body what it needs to repair itself
There are tons of great supplements that can help with joint health. Fish oil and omega 3’s provide a healthy inflammatory response in the body amongst many other health benefits. Glucosamine and Chondroitin provide the building blocks for joint repair. Tart Cherry Juice extract has been shown to reduce muscle soreness after a workout. Give those a try to start!

Don’t let joint pain stop you from moving and doing the things you love!  See a coach if you have any questions.  If you’re not a CFK athlete, feel free to email us or call with any questions.