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.

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!