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.

Image result for extreme endurance

 


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!


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.

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.

 

Week In Preview, December 8th, 2019


“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”

 

-Steve Jobs


Supplement Spotlight:

Transparent Labs Mass Gainer

 

ProteinSeries MASS GAINER

Most people will look at a protein container that reads “Mass Gainer”, and automatically assume that it actually reads “Fat Gainer”. This common assumption couldn’t be farther from the truth! Transparent Labs Mass Gainer is created with no artificial sweeteners, no artificial coloring, and is overall just CLEAN! Even if your goal is to muscle maintenance you could opt to take 3/4 of a serving of Transparent Labs Mass Gainer. It nearly triples the amount of servings you get for your hard earned dollar! A full serving is complete with excellent carbohydrate sources which are needed for optimal recovery. These sources include oat, tapioca, and even sweet potatoes! These long term energy sources will help you restore glycogen, and get you ready for the next trip to the top of the leaderboard! Try Transparent Labs Mass Gainer Today!

 

Upcoming Events:

  • Shoulder Stability Workshop – This Saturday, 8 am @ CFK West with
If you experience shoulder pain while lifting, or just want to increase your strength and stability in the overhead positions, join coach Derrick this Saturday at West to learn how to earn those boulder shoulders!
Image result for shoulder pain
  • Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got
your back! Check out the details of our training program HERE
Mary Cates

 

 

 

 

 

 

 

 

 

 

  • Jingle Bell Run – This Saturday!
Get out and use that fitness this weekend! This year’s race is special to CrossFit Knoxville and our community as a whole. Our athlete Jason Hamilton is on the committee and his daughter, Claire is the honoree! Check out the details and registrationHERE
Image result for jingle bell run knoxville

 


Weekly WODs:

 

Monday – Get Good at a Get Up

We will cover the Turkish Get-Up in a low intensity skill session at the beginning of class. Our conditioning workout today will test our ability holding static positions during periods of heart rate elevation. We have double unders, kettlebell swings, planks, and wall sits in our 20 minute AMRAP!

 

Tuesday – Devil’s Delight

The push press Wendler cycle continues this week! We will be getting heavy overhead. Our WOD is a double AMRAP that will test your cycling abilities with moderately heavy dumbbells. You will cycle through dumbbell devil’s press, push press, and suitcase lunges. Push the Pace and try to EMOM this one!

 

Wednesday – “Straight 100” NCFIT Benchmark

We tested this workout a few months ago in our level 2 class! It’s back again and ready to blast your legs! We have 100 reps of box jumps, wall balls, and calories on the rower for time!

 

Thursday – Hot and Heavy

Things are going to get uncomfortable on day 4! We will be setting a very aggressive pace on the bike or rower! We will be coming out HOT in an alternating EMOM of bike/row calories,  lateral burpees, and heavy deadlifts.

 

Friday  – Squat Day (Week 2)

We are deloading for our new squat cycle this week! We should have established a technical 5 rep max last week in order to reset to 75% this week. These weights should MOVE! Our strength work will be followed up with a conditioning workout of chest-to-bar pull-ups and front squats.

Saturday –  Free Community WOD at 9 am

Swing into your weekend with lots of kettlebell work! We have some new movements coming at you this week in our free workout! We have single arm kettlebell thrusters this weekend. Our double AMRAP also includes rowing calories and kettlebell swings.

 

Saturday  – Level 2  at 10:15 am

We have monostructural, weightlifting, and gymnastics wrapped up into one butt-kicking workout! We will begin our day with a strength piece that incorporates barbell back rack walking lunges and muscle ups! The 10k team row afterwards will be sure to flush out those legs!

 

Week In Preview, November 24th, 2019


“Failure is only the opportunity to begin again, this time more intelligently.”

 

-Henry Ford


Supplement Spotlight:

Extreme Endurance Creatine-JB

Creatine has been a staple in most fitness supplementation regimens for    many years now. It’s no surprise that it has allowed many professional athletes to become bigger, stronger, and faster. But why? And How? Your body’s muscle cells are filled with creatine phosphate which help in the production of your body’s main energy source adenosine triphosphate (ATP). During intense bouts of exercise the body depletes these stores of creatine phosphate resulting in decreased performance.

 

Image result for extreme endurance creatine jb

 

Extreme Endurance Creatine-JB is made with one of the most bio-available creatine supplements on the market today. The creatine monohydrate that is contained in this product is nearly identical to the creatine produced naturally in the body, and it quickly restores ATP levels back to normal. If you want to board the gain train, don’t forget your  Extreme Endurance Creatine JB.

 

 

 

 

 

 

Upcoming Events:

 

    • Shoulder Stability Workshop – November 30th, 8am at North

    This Saturday, 8am, North location. Come learn how to use the symmetry bands to create BULLETPROOF shoulders! Whether it’s pain reduction, increased range of motion, or a Snatch PR you’re seeking, this is the program that will get you there. Five minutes a day is all you need, but the program must be done correctly. Come learn how this Saturday with coach Derrick!

    Image result for shoulder mobility image

  • Hot to Trot 5k/10k Volunteer Water Table

Turkey Day is almost here, which at CFK means thirsty runners needing water! This will be our 9th year staffing the water table and we’d love to have a lot of happy CFK faces there to help. If you’d like to volunteer, please register HERE. We’ll get set up by 7:15 am, and pass out water until around 9.
Image result for hot to trot 5k
If you’d rather run/walk in the race, we’d love to cheer you on! Register to race HERE
  • Christmas Shindig

Friday – Dec 6. 2019 – CFK North (7pm-9:30pm)

Let’s ring in the holidays with a chili-eating, gift-giving, tacky-sweater-wearing, corn-hole-playing shindig! Bring your favorite chili recipe (cooked, preferably!) or side dish, a gift for the white elephant gift exchange (no more than $20), and wear your tackiest sweater (not mandatory, but encouraged) and celebrate with us with some holiday cheer! Check out the event on Facebook and make sure to RSVP!
  • Holiday Class Schedule

Thursday (Thanksgiving Day) – Closed Both Locations

 

Friday (Black Friday) – Limited Hours

West – 9:30 am , 12 pm , 3:30 pm , 4:30 pm

North – 9am , 12pm , 4pm , 5pm

 


Weekly WODs:

 

Monday – Wendler Cycle

We tested a 1-rep “technical” max last week on the push press.  We will use this number to gauge weights during 3 sets of 5 reps in our strength workout. We also have handstand pushups, dumbbell push press, calories on the rower, and toes to bar in the conditioning workout. A banded shoulder stretch would not be a bad idea today!

 

Tuesday – Handful

We are busting out the ropes and the barbells for an alternating EMOM of rope climbs and heavy power cleans. Things are gonna get grippy because we are going heavy on the cleans, and hard on the ropes. Our goal to day is to pick a specific number of reps for each movement, and stay consistent throughout each round.

 

Wednesday – Squat Day (Test Day)

It’s the end of the squat cycle. That means its time to ring the bell loudly and proudly! We will follow up our test with a couple of intense sets of calories on the bike and burpees. We’ll also knock the dust off the prowler sleds with a few sled pushes.

 

Thursday – Thanksgiving (All Classes Cancelled)

Come hang out with us at the Turkey Trot 5k/10k in Turkey Creek!

 

Friday  – Black Friday Gainz (Limited Hours)

Our workout for today is the definition of “functional fitness”. We have a single arm farmer’s carry followed by 5 sets of deadlifts and double-unders! You should think of it as training for carrying all those shopping bags today!

 

Saturday –  Free Community WOD at 9 am

Show your friends WHY the only thing you talk about is crossfit! This weeks free workout includes burpee box jump overs, dumbbell snatches, running intervals, and deficit pushups!

Saturday  – Level 2  at 10:15 am

Do you have a buddy who is a bodyweight ninja? Bring them to the level 2 workout this week! You’ll need help knocking out 150 reps of sit-ups, pull-ups, and box jumps. We also will have a strength and gymnastics finisher to end our 75 minute workout!

Jingle Bell Run- Calling all Athletes!


Get your Jingle on this year in the most festive holiday fun run around! 

This years race is special to CrossFit Knoxville and our community as a whole. Our athlete Jason Hamilton is on the committee for the race this year and his daughter is an Honoree. Make sure to check out her story below! As a gym, we have one of the strongest communities in Knoxville, together, we’ll jingle all the way to a cure – and have a fantastic time every step of the way. Bring a team of friends, family, and we can run/walk our way to support an awesome foundation and a friend. Get your jingle on and spread the Spirit of Yes: Yes to having fun and celebrating what you love. Yes to living life to the fullest. Yes to conquering arthritis for good. 100% of your registration fee and fundraising go to a great cause!

Discount Code for CrossFit Knoxville Athletes:

Code: CROSSFIT

Receive $5off 5k timed, untimed and 1 mile registrations

Code expires Nov 30th EOD

Event Details

  • When: December 14th
  • Where: Worlds Fair Park- 525 Henley Street
    Knoxville, TN 37902
  • Time: 7:00 am – 9:30 am
  • Race Sign-up: www.jbr.org/knoxville

Packet Pickup: 

  • When: Friday, December 13, 2019
  • Where: Runners Market Knoxville
    4443 Kingston Pike
    Knoxville, TN 37919
  • Time: 11a.m. to 5:00 p.m.
  • Website: http://www.runnersmarket.com/

Jingle Bell Run Pricing

5k – Includes shirt, timing chip and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

5k Untimed – Includes shirt and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

1 mile – Includes shirt and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

Kids Run
$15 / thru Oct. 31 / Price increases Nov. 1
$20 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$25 / Dec. 14 (day of event)

Jingle in Your Jammies – Can’t attend the event, but still want to be part of the fun? Choose this option to receive a shirt and fundraise for a cure!
$30 / thru Dec. 14 (day of event)

Honoree: 

Claire Hamilton
Ankylosing Spondylitis
Teen Honoree

Claire Hamilton is a junior at Webb School of Knoxville. She stays busy with studying, her friends, church choir and cheerleading, but has had to find balance in her life. Her life was turned upside down in 8th grade with a diagnosis of Ankylosing Spondylitis. Claire’s joint pain started when she was 8 years old. She complained off and on to her pediatrician and was told she had growing pains. The joint pain in her wrists and ankles worsened in 6th grade and her pediatrician sent her to an orthopedic doctor, Dr. Amber Luhn, in Knoxville. Dr. Luhn helped her manage her pain and start physical therapy. After some improvement, Claire’s knees, wrists and ankles flared again. Claire’s pediatrician and Dr. Luhn agreed it was time to see a pediatric rheumatologist.

After getting advice from several doctors, Claire’s parents decided to travel to Alabama’s Children’s Hospital to see Dr. Melissa Mannion. The doctor could see Claire was in pain but after a physical exam of all her joints and an MRI of her ankle there was no inflammation in her joints. She left the doctor still without a diagnosis. Unfortunately, over several months Claire began to battle fatigue, severe lower back pain along with her joint pain. It became harder to keep up with studying and cheerleading. Claire’s mother made another appointment with Dr. Mannion. The doctor ordered MRIs of her wrists and SI joints. The MRIs showed joint damage and fluid in these joints. The 6-year long journey had finally led to a diagnosis – Ankylosing Spondylitis(AS) and Juvenile Idiopathic Arthritis.

Ankylosing Spondylitis is a form of Arthritis which causes inflammation in the SI joints in the lower back and peripheral joints. Fluid collects in the joints and causes pain. Claire immediately started a biologic injection to treat the disease. Right now, there are 6 medications called biologics approved to treat AS. So far, Claire has tried 5 of the 6 medications, all injections, and none have helped significantly. It takes several months on a medicine to see if it is going to help. She is on her second to last option. This is one reason it is so important for us to fundraise. Claire is running out of choices to help manage her disease and help her pain and fatigue.

Claire is still learning how to balance her life. She knows she has to rest when she can and not plan too many activities in one week. She knows she has to get enough sleep. She uses heat on her joints when needed. She sees her pediatric rheumatologist in Birmingham every few months and Dr. Luhn helps her manage her Ankylosing Spondylitis in between those appointments. Claire has a positive attitude and looks forward to when there is a cure for Arthritis.

Jingle Bell Run Special Guest

WATE TV News anchor/reporter Lori Tucker will be the MC for this year’s Jingle Bell Run.

Additional Information: 

For more help or information about the 2019 Jingle Bell Run of Knoxville contact Candice Henry at [email protected] or call 714-402-9448.

Week In Preview, November 3rd, 2019


“The success of our efforts depends not so much on the efforts themselves, but rather on our motive for doing them.”

-Dennis Waitely


Supplement Spotlight:

Transparent Labs Turmeric

Turn To Turmeric

Your body’s ability to recover from training is one of the most important factors to consider when trying to reach your fitness goals. As crossfitters, we often experience the repercussions of our training through inflammation and the dreaded post workout delayed-onset muscle soreness (DOMS). Our body instinctively translates workout stress into inflammation. The active ingredient in Turmeric called Curcumin has extremely potent anti-inflammatory properties which can aid our recovery from tough workouts. Some research suggests that all natural Turmeric might be as effective in reducing inflammation as ibuprofen! Turmeric’s health benefits include reducing the effects of rheumatoid arthritis, joint pain, and even depression! It’s no secret why it has been used as a staple supplement in India and China for thousands of years. Transparent Labs has created an excellent combination of Turmeric and Bioprene that allows nutrients to be absorbed to their full potential. Say bye to those cranky knees with Turmeric!

RawSeries Turmeric 95% Curcuminoids

 

Upcoming Events:

 

Friday Night Lights – This Friday!

It’s time! This Friday we’ll wrap up the Open season with Friday Night Lights! Starting at 4pm (West Location), we’ll run heats for 20.5, followed by a Thanksgiving potluck. Bring a side or drink to share, CRUSH 20.5, then hang out and grub out. Friends and family are welcome, we won’t MAKE them do the workout, but they’re more than welcome to!

 

Athlete Registration 

***How to Register for A Heat***

*Heats will be available for registration on Thursday night after 20.5 is released

1. Open Wodify App and navigate to Class Schedule 

2. Make sure Program is set toCrossFitand Location is set to West 

3. Click Reserve on your preferred heat time

 

 

 

 

**Show up early enough to warm-up (at least 30 minutes early) as there will not be a group led warm-up. We’ll have one written up for you to do prior to your heat. When your heat is called, jump on the floor and KILL IT!


Weekly WODs:

Monday – Open Workout 20.4

The weights will feel heavier and so will your legs as you progress through a 20-minute AMRAP of clean and jerks, box jumps, step-ups, and pistols. Our coaches will happily judge you if you wish to submit your scores online!

 

Tuesday – Feetwerk

Wanna practice cool things with your feet? Learn how to climb a rope on day 3 through practice with the J-Hook. We have team workout planned for hump day! We will be practicing double unders, kettle-bell deadlifts, rope climbs, and pull-ups in a few four-minute AMRAPs. Beware of the penalty for taking breaks though!

Wednesday – Squat Day (Week 5) + L.I.F.T

We should be getting pretty heavy this week as we add another 5 pounds to the barbell. We will be keeping the 2-second tempo going down to the “hole” this week!  Our low-intensity functional training will incorporate weighted push-ups, weighted sit-ups, sandbag plank pull-throughs, and farmer’s carries.

 

 

Thursday  – The Real ROMWOD

You’ve heard your coaches preach it! You’ve probably heard it a thousand times! The worst thing we can do when we feel “beat-up” is stop moving!  Come in for a spicy recovery EMOM of muscle snatches, overhead squats, and filly lunges! Don’t forget to sign up for a “Friday Night Lights” heat tonight (Directions in Upcoming Events section).

 

Friday  Night Lights – Heats start at 4pm!

Be sure to sign up in Wodify on Thursday Night to get your spot!

 

Saturday –  Free Community WOD at 9 am

We have a community WOD version of 20.1 coming at you this week! We have 8 rounds for time of burpees over dumbbells and alternating dumbbell snatches! We threw in an interval run on this one just for fun! Smooth and steady is the name of the game on this one!

 

Saturday  – Level 2  at 10:15 am

We have a partner strength workout that will test your barbell cycling skills! We will be developing our technique with a moderately heavy load on a 3 rep power snatch. We have a 10 round partner workout to help you feel better about taking a rest day Sunday! We have kickbacks, box jumps, power snatches, and assault bike calories in this one!

Week In Preview, October 13th, 2019


“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

-Newt Gingrich

Supplement Spotlight:

Transparent Labs

Organic Vegan Rice and Pea Protein

Muscle gains don’t have to be hard to come by if you adhere to a strictly plant based diet.  Many companies who create plant based protein powders load their products with added sugar to cover the displeasing taste that is common within vegan protein powders. Transparent Labs’ Vegan Protein has only 2 grams of sugar per serving, and contains a healthy dose of stomach filling fiber.  Even if you aren’t a vegan athlete Transparent Lab Vegan Protein is a great source of high quality protein to aid recovery!

ProteinSeries Organic Vegan

 

 

 

 

 

 

Upcoming Events:

  • Crossover Symmetry Workshop,   Saturday 8am at West

Come join coach Derrick this Saturday, and learn how to properly use the symmetry bands to develop bulletproof shoulders! This simple 5-minute program can change the game for your gymnastics and olympic lifts, as well as increase your durability and resistance to injury. Plus, it’s FREE!

See the source image

  • Crossfit OpenWorkout 20.2

Hopefully, you crushed 20.1 this weekend and are fired up for 20.2! Tune into the  Rogue Iron Game Thursday at 8pm for the live announcement, and remember to come to Saturday’s L2 to participate in the judged workout!

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Weekly WODs:

Monday –  Squat Day (Week 2)

Last week we established a new 5 rep max for our squat of choice for the upcoming cycle. Today we will be de-loading the bar back down to 75% of that newly established 5 -rep max. We will focus on positional awareness and technique this week even as the bar moves fairly quickly. These initial weeks of the cycle are critical for our ability to PR in 6 weeks!

 

Tuesday –  Static Addict

We have a long duration EMOM workout planned for Day 2. The diverse selection of these movements will pack a punch to your upper body. We will have heavy push presses, legless rope climbs, and assault bike calories. We will also work a static hold during the EMOM! These holds include kettlebell rack holds, superman holds, hollow holds, and wall sits!

 

Wednesday – NCfit Benchmark “Power+ Amanda”

Our strength section of today’s workout includes 3 moderately heavy sets of 5 power snatches. The key word here is “moderately”. We are not looking for a 5 rep max today, but we are looking for good technique and position with a heavier load. Our conditioning includes more power snatches and bar muscle ups! If we don’t have bar muscle ups then we will scale appropriately to get the correct stimulus.

 

Thursday  – Team AMRAP

We will pair up today with our buddies to get some restorative blood flow to those hard worked muscles. We will get the opportunity to row, bike, air squat, bent- over row, and perform a CFK favorite the kickback. Come join us, and prep your body for day 5’s open workout.

 

Friday  – Open Workout 20.2 (Released Thursday Night)

Many of us tuned in last week to watch the Rogue Iron Game show that featured a grueling duel between Rich Froning and Scott Panchik. We watched in awe as they completed a seemingly endless workout of bar-facing burpees and ground to overheads. The staff at Crossfit HQ kept us humble last week! We can’t wait to see what he has in store for us this week!

 

Saturday –  Free Community WOD at 9am

We have dumbbell hang power cleans, wall balls, running intervals, and kickbacks this week in community WOD. Bring your friends and try to be quick on those runs!

 

Saturday  – Level 2  at 10:15am

The level 2 class will run the open workout 20.2 for judging! Come in and get an official score! You can even reattempt Friday’s workout if you weren’t feeling it!

Why 20 Committee?


Show Up

Work Hard

Have Fun

Repeat!!

Nothing you do will make more of an impact than these 4 actions. The cool thing is you can apply these actions to nearly anything in life and, depending on how quickly you apply the 4th (REPEAT!), achieve positive results.

 

For those of you unaware, our 20 Committee is reserved for those who are hitting 20 exercise sessions per month, typically comprised of mostly CFK classes and 1-2 home/travel workouts per week. The point here is that we move WAY more than we are sedentary, because movement is the key to longevity.

 

At CFK, your coaches want to see your name on the 20 Committee board every month! The more consistently your name is on the board, the more quickly you’ll progress toward your goals, no matter what they are.

 

If you’ve been on the board consistently, please accept our virtual fist bump and keep up the great work! If you haven’t been hitting your goals, start with this question:

 

HAS YOUR NAME BEEN ON THE BOARD?

 

If you’d like to speak with a coach about your goals and set a plan for hitting the board, we’d love to chat. Just hit us up for a quick 30-minute check-in here: https://crossfitknoxville.com/member-check-in/


HOW DO I…

 

…Log a Home/Travel WOD so it counts toward the 20 Committee?

Open the Wodify app and navigate to “Class Schedule”. Filter the Program to “Home/Travel WOD” and click “Sign-in”. It should take you to the “Add Results” screen, where you can choose to add a performance.

…Add performance to a Home/Travel WOD

From the “Add Results” screen, search a benchmark workout or click “Create a Metcon” and add it!

NOTE: A performance log is not necessary to get on the 20 committee, but it is recommended for tracking your performance history.

…Find the programmed Home/Travel WOD?

In WODIFY, navigate to “WOD”, and filter to “Home/Travel WOD”

…See my attendance history?

Login to www.wodify.com on a web browser (not the mobile app), click “My Profile”, then “Attendance”


20 COMMITTEE FAQ

 

Q: What kind of workout should I do if I can’t make it to the gym?

A: We have 3 optional workouts that can be done at home with little or no equipment

  1. Travel WOD Blog PostAll bodyweight movements with no equipment needed
  2. WODIFY: Home/Travel WOD Program – Some modifications may be needed depending on equipment access. Sub a similar bodyweight movement where needed. Air squats, push-ups, sit-ups, lunges, etc.
  3. WODIFY: Community WOD program – Even though we only have a Community WOD class programmed on Saturdays, there’s a workout of the day listed every single day in WODIFY! Some modifications may be needed here as well.

Q: Will signing into a Home/Travel WOD count against my attendance limit, if I’m on a 13 visit/month membership?

A: Nope! The Home/Travel WOD classes don’t count toward attendance limits, so you should still make the 20 committee!

Q: Where can I see how many classes I’ve attended this month?

A: Sign-in to www.wodify.com on a web browser (not a phone app), and click “My Profile” in the upper right-hand corner, then “Attendance” on the left menu. This will show all historical attendance logged in Wodify.

Q: What qualifies as a Home/Travel WOD I can count toward the 20 Committee?

A: Depends on intensity. Any of the 3 options above count, and anything you make up on your own counts if it’s done with appropriate intensity. If you do 10 minutes of fast burpees, that would be a significant stimulus to qualify as a workout. Typically, the lower the intensity, the longer the required duration.

Walk – over 40 minutes

Bike – over 30 minutes

Jog – over 20 minutes

Run fast – Intervals are great! Total work/rest should still be over 20 minutes

 

Q: Does Yoga count?

A: Absolutely, if it’s more than 30 minutes. Any sort of functional movement practice moves us forward from a health and longevity standpoint. We choose CrossFit because it covers all aspects of fitness and Yoga, spin, cardio kickboxing, Zumba, Barre, Krav Maga, etc… are all great supplementary workouts. Mountain biking, weekend run in the neighborhood, hike in the smokies, it’s all great activity!!

 

Q: Do my workouts need to be “high intensity” to count?

A: No, unless they are short. At CFK, we’re typically going to work with relatively high intensity. When you work on your own, we expect the intensity to be a little lower. Many of our training sessions need to be of medium intensity but high focus. Now, if intensity is going to be lower, we will need to go longer to elicit improvement (i.e. short and intense or long and slow). In your heart, you know if you did enough to call it a workout. The goal is to move well and often and learn to enjoy short-term discomfort for long-term gains.

 

Q: Can I do a Home/Travel WOD and a CFK Class on the same day?

A: We sure won’t stop you! However, the purpose of the 20 committee is to encourage 20+ ACTIVE DAYS/month. Multiple workouts in the same day can be great in the correct dosages. Once/week, or every-other-week are fine. Performed too often, and 2-a-days will hinder recovery, causing diminishing returns over time. The goal of the 20 Committee is consistency across each week and each month, not cramming on Thursday because you missed Monday-Wednesday. It’s better to workout once/day Monday-Friday, than twice on Wednesday and three times on Friday.