CFK Weekly: October 2, 2022

Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


Programming Sneak Peek!

Monday:

Starting off the week with some strength, 5×3 Strict Press! The following Metcon adds some heavy pulling with a different press motion.

Tuesday:

Intervals today! These are intended to be done at an aggressive pace and we are accumulating reps of a gymnastics skill. Can you repeat similar efforts after some rest?

Wednesday:

Building 5×2 Front Squats. Can you hit the 85 – 90% range of your 1RM? Hopefully you got to master the Med Ball Clean last week, it’ll come in handy for the Metcon.

Thursday:

We all know that Mobility & Accessory work is important, so lets kick off today and learn about those. Then we have 6 Rounds of a Pulling Threshold Metcon.

Friday:

Starting the day with some team effort. Then we will continue the theme with a Partner Chipper; the work is always better when you have someone to tag in.

Saturday:

EMOM for Reps! Today is a great day to get as much work in as you feel like! We have a balanced yet challenging WOD that can showcase your strong movements.


Save the Date: Barbell for Boobs WOD

Saturday – October 15th @ 9AM

One Class Each Location! More Details to Follow!


Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Click here for further details. (Including Shirt Order Form & Team Sign Ups)


CFK Weightlifters!!


October 8th! We are heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

]If you are competing we look forward to cheering you on! We invite our Members to come our and support your fellow athletes! In case you ae late to the party and aren’t competing but this peaks your interest, come to Weightlifting mid-week Wednesdays: North @ 6:30pm and West @ 7:00pm. Also Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

Free! 8 Week Running Program Plus Hot to Trot 5K/10K & Volunteer Sign Up

Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

Since inception of the race, CFK has been handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the Thanksgiving holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

If racing, make sure to join CFK’s team by specifying “CrossFit Knoxville” as your team on the registration page.

If this will be your First 5k/10k or you are looking for a plan to PR!

Coach Stephen has put together a 8-Week 5k Training Plan for you to follow!

8-Week Program Here & follow along in Wodify Weekly under CFK Endurance, there will be helpful videos posted throughout the program!

  • When: Thanksgiving Day (Thursday, November 24)
  • Where: Turkey Creek (Race starts at Fleet Feet, Water Table is at Steak ‘n Shake)
  • Time:
    • Water Table Set-up: 7:00 am
    • Race Start: 7:30 am
  • Race Sign-up: https://runsignup.com/Race/TN/Knoxville/HottoTrot
    • Use Discount code CFKnox5 at checkout for $5 off registration (CFK folks only please)
    • Specify team “CrossFit Knoxville”!
  • Volunteer Water Table Sign-up – Friends and family welcome!!
    • There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’re not racing and would like to help, please see the info below to sign-up.
    • Clink the Link Here to Volunteer!

 

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!


Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!

The Witches WOD: October 29th, 2022

The Witches WOD

October 29, 2022 – 9:00AM

Location: West

The Witches WOD: Join us for our next in house partner competition! This page will contain the relevant information and links leading up to the WOD so as more information comes available check back here for more details.

Teams of 3 (Same Sex) there will be Rx and Scaled divisions for M/F. If you are looking for a team or an additional partner to complete your team look to the sign up sheet to help fill in or have a coach help you find your mate(s).

Rx Standards:

  • Ability to do Wall Balls Males(20) / Females (14)
  • Ability to do unassisted body weight Pull Ups

Team Sign Up Sheet Here! 

 

Tee Shirt Order Form

 

Click this link to place your Shirt Order! Orders must be submitted by Noon (12:00PM) Friday, October 14, 2022. Follow the instructions on the form for ordering multiples.

CFK Weekly: September 25, 2022

Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Shirt pre-order (Logo Above) and sign up sheet to come.


Programming Sneak Peek!

Monday:

Let’s build to a heavy double on the Power Snatch today! The Metcon after may not look that bad at face value however, the prescribed weight on the barbell is intended to take multiple sets, this is intended to be a threshold that may get a bit grindy.

Tuesday:

Push and Pull! Gymnastic strength and Strength paid together. Then we will hit a spicy AMRAP that is going to have you fighting failure on or more movements.

Wednesday:

5×5 Deadlifts!!! You get to build on these ones today with a” relative” goal of 80-85% of you 1RM. Then we get to test favorite.

Thursday:

Multiple rounds that will add up to some great volume, great day for a pace that works on some skill!

Friday:

5×2 OH Squats! We are looking to work across a weight here. Our goal here to build your stability overhead. Then we hit a WOD that is going to test your shoulder endurance in multiple ways. Solid day to build solid shoulders.

Saturday:

Today is one of those days that we get to get work done if you like have a tasks and doing work today is the day. Then we will knock some dust off some equipment we haven’t touch in a while.



Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian 11:30AM

During this session you will learn, re-learn, practice, and integrate basic poses and movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen. We will add on banded work, weights and dynamic movements to take the training to the next level.


CFK Weightlifters!!


Mock Weightlifting meet! October 2nd @ North! 10:00Am!!

This meet is will  be for anyone who is competing at the USAW Meet on October 8th. Spectators and members are encouraged to come and help your fellow athletes prepare.


Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime Come to Weightlifting mid-week Wednesdays: North @ 6:30pm and West @ 7:00pm. Also Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: September 11, 2022

Save the Date: CFK’s next In-House Competition Saturday, October 29th!

More details will follow but let’s mark your Calendar and get your Friends ready!


Programming Sneak Peek!

Monday:

Starting the week with a familiar OH Complex! Then we will have a spicy multi round AMRAP that will have your legs and lungs on fire. Get ready to jump today!

Tuesday:

We are going to spend some time working on you skills upside-down and/or your comfort at getting upside-down. Our AMRAP today is going to test how well we can judge our Threshold when the WOD gets a little longer.

Wednesday:

Who doesn’t love a good complex? Squat Snatches today with an additional OH Squat. Let’s see what you can build up too. Then we’ll hit a EMOM that is will have you cycling your barbell.

Thursday:

Time to Test! We know what your 1k Row is so now we can see how you can stretch that pace out. Then we will have time to get a solid pump in!

Friday:

Grab your Partner! We have a fun Chipper with some Clean & Jerks as well as Gymnastic Skills!

Saturday:

We are taking a few Favorites and putting them together!



Save the Date and Reserve your Spot!

Only 12 Spots Available: Reserve Here!

Ready to UNLOCK Your Squat Mobility???
Plan to be at CrossFit Knoxville West for our squat mobility workshop with Dr. Blake Bohanan of Shift Performance Therapy (AKA Coach Blake)!
You will learn:
1. What is holding back your squat.
2. How to unlock your squat mobility.
3. How to continue squatting through injuries.
Expect to leave with a better understanding of the elements of squat mobility and a specific tailored routine to improve your squat!

Squat Mobility Workshop (2).jpg


IT IS OFFICAL CFK is a Sanctioned USAW Club!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.



Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

2022 CFK GAMES!

The 2022 CFK Games will take place on Saturday, March 19 at CFK West!

Here’s what you need to know:

Same-Sex Teams of 2! Put your team on the list here: Sign-up sheet

Athlete meet time: 8 AM
Event Briefing: 8:20 AM
First Event Start Time: 9 AM

Divisions:
• Rx
• Masters Rx (40+)
• Scaled

Scoring:
Scores entered into Wodify for Open workouts 22.1, 22.2, and 22.3 will help you accumulate points for your team!

Events 1, 2, & 3

Event 1: “Lucky 7’s” (2 scores for 1 workout)

On A 7:00 Clock

Build to a heavy 7 Front Squat

2:00 Rest/Transition

AMRAP x 7:00 Minutes

7 Synchronized Single DB Devils Press

7 Synchronized Toes To Bar

Rx: 50/35; Scaled: 35/20, Knees To 90; Beginner: 20/10, Abmat Sit Ups

Event 2, “M1”

AMRAP x 10:00 Minutes

1,000 Meter Row

60 Wall Balls

20 Power Cleans

*Partners may split the work however they would like.

Rx: Wall Ball 20/14, Power Clean 135/95; Scaled: Wall Ball 14/10, Power Clean 95/65; Beginner: Wall Ball 10/6, Power Clean 65/45

Floater Event, “.30-06” (May be completed at your convenience throughout the course of the competition)

Max Calories

0:30 Bike

0:30 Row

0:30 Ski

*Partners will each complete 0:30 of each. May rest as needed between efforts. Partners do not have to immediately follow up after each other.

Track System

Does the way you workout and train each day you’re in the gym reflect what your goals are?

With the new Track System, the goal is for you to be able to train in a way that more easily reflects your goals and your “why” for working out. Each day all three tracks (Sweat, Train, Compete) will follow the same workout, only on some of the days there will be some slight changes. Sweat will have some lighter weights and kipping movements. Train will have some heavier weights with a focus on strict movements. Compete will have the same heavier weights as train, but will also include higher skill gymnastics movements for those who want to do competitions. Sound simple right? Well, lets talk more in depth about the differences.

SWEAT

Sweat, as stated above, is going to have lighter weights and kipping movements. The goal here is to increase maximal power, AKA, work. With lighter weights and kipping movements, the hope is to be able to move as much as possible during each workout with less time spent resting, therefor getting the absolute most amount of time spent moving as possible. What happens when you move for longer? Your work capacity increases, conditioning increases, and best of all, if you can only workout a few days a week, its the best bang for your buck. Sweat is perfect for those who just want to get a great workout, sweat a lot, increase their fitness and functionality, build some muscle, increase their conditioning, and are not worried about high skill gymnastics movements.

TRAIN

Train has more of a focus on strength. Train will have heavier weights than sweat, but with greatly reduced kipping movements. The reason for this is that the goal with Train is to increase strength with both external objects and bodyweight. This track is perfect for those using CrossFit as a means of training for something outside of the gym, such as a sport or job (football, softball, rugby, LEO, military, etc.), or even someone more concerned about getting strong. This can almost be thought of as a strength and conditioning style focus.

COMPETE

Compete is fairly straight forward. This track will have the same weights as Train, but will also include high skill gymnastics rather than strict movements. With an emphasis on the higher skill gymnastics come a slightly increased injury risk, however the trade off is increased ability to perform in competitions/the CrossFit Open. This track is for those who want to compete, or even those who just want to work on those higher skills in a MetCon. Now, an important thing to make a note of, Compete is not necessarily going to teach you how to get your first muscle up or handstand push up, or any other high skill gymnastics movement. Instead, it will make you more capable of doing them at higher volume in MetCons.

 

At the end of the day, some movement is better than no movements, however, what is suggested to do is figure out what your goal is and then follow the track every day accordingly. For example, if your goal fits the Sweat track the best, then you follow Sweat every day rather than switching around. Every tack is still able to be modified and tapered to each individual every day, but being consistent with one track at a time is going to help you achieve your goals the most efficiently.

 

Lets get an example of a workout that would have three different variations for each of the tracks, shall we?

“AMANDA”

9-7-5

Ring Muscle Ups

Squat Snatches (135/95)

SWEAT: Lets change it to 15-12-9 reps, but do Burpee Kipping Pull Ups and (95/65) for the Squat Snatches. Lighter weight, simplified gymnastics, increased volume, however it should be able to be completed in the same time domain, but with less rest.

TRAIN: Keep 9-7-5, keep (135/96), but do Burpee Strict Pull Ups, or even Strict Chest To Bar Pull Ups.

COMPETE: Exactly as written.

 

The athlete who is less worried about strength and just wants killer workout will complete the Sweat version. Tom Brady needs strength, but shouldn’t risk messing up his shoulder with kipping, so he does the Train version. Rich Froning competes, so obviously he does the compete version. All athletes finish within the same time frame, but follow the workout as it best suits their goal.

What is your goal? What is your track? Stick with it, be consistent, crush your workouts, and smash your goals.

Hot To Trot 5k/10k & Volunteer Water Table

Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

Since inception of the race, CFK has been handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the Thanksgiving holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

If racing, make sure to join CFK’s team by specifying “CrossFit Knoxville” as your team on the registration page.

There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’re not racing and would like to help, please see the info below to sign-up.

 

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!


Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!

Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz

 


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?


Weekly WODs: 

Monday

Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00

2-4-6-8-10…

Sit Ups

4-8-12-16-20…

Slam Balls/Plate Ground to Overhead

1-2-3-4-5…

10m Shuttle Run

Tuesday

Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!
Burn 

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets

Wednesday

Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!
Burn 

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap

Thursday

Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.
Burn

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters

Friday

Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.
Burn

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups

Saturday 

Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.
Burn

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls