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

 

Week In Preview, February 16th, 2020

“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
— Muhammad Ali

Supplement Spotlight:

CFK COFFEE MUGS

 Get your cup at either location! 

 


Upcoming Events:

ANNUAL CF2 WOD

 

Join us for our 6th annual Cystic Fibrosis fundraiser Partner WOD on March 14 at North! Check out all of the details HERE, and get registered! It’s open to the public, so spread the word and let’s raise some dollars. One Hundred percent get donated to the Cystic Fibrosis Foundation!

(If you can’t make the event, but want to LOOK like you did and support the cause, there’s a T-shirt only option in the registration link)

 

Shoulder Stability Workshop at 8am on February 22nd, Both Locations

Do you have cranky or irritating shoulder pain? Learn how to properly activate, strengthen, and stabilize the small  muscles of the scapula. These muscles allow you to put large objects overhead, and become pain free in the process! Coach Derrick and Coach Wayne will be guiding athletes through the crossover symmetry protocol at 8am at each location!Crossover Symmetry


Weekly WODs:

 

Monday – Gutcheck Grinder

We often don’t see workouts that extend beyond 20 minutes. However, today is that day. We have a long duration workout consisting of box jumps, running intervals, kettlebell front rack lunges, and hand-release pushups. Our goal is to stay present during this longer workout and perform each rep with the intention of becoming better.

 

Tuesday –  Squat Day + Peg Leg

We will continue to build in weight this week as we focus on proper technique and mechanics. Squat day is an excellent day to take accountability of movement patterns, and really “own” your movements. Our conditioning is a quick hit of intensity that features large lets of double unders, sit-ups, and air squats.

 

Wednesday –  No Rep

We have a two piece strength and conditioning workout on hump day! Today’s goal is to gain more confidence in the push jerk, split jerk, and push press for the strength segment. We will also heat the shoulders up with a 10 minute AMRAP of push jerks and rower calories.

 

Thursday – Kettlebell Kingz (*Bring Leg Protection)

If you love kettlebell training, you’ll love today’s workout. We’ll spend some time learning how to cycle a kettlebell and perform a core strengthening bodyweight breakdance. Our 18 minute conditioning piece will put our skills to the test as we cycle the kettlebell, perform a bodyweight flow, and scale the ropes!

 

Friday – Test Day

If we have been consistent and have been moving well in the gym. It is time for a test. Our test comes in the form of “Isabel”. Isabel is 30 snatches for time with a goal of under 10 minutes.

 

Saturday Community WOD

We’ll be belly flopping through this alternating EMOM for nearly 16 minutes. Our workout incorporates  kick backs, lunges, dumbbell snatches,  and sumo deadlifts!

 

Saturday L2

Our level 2 class at 10:15am will allow teams of 2 to tackle 1000 meters on the rower, 80 wall balls, and an undisclosed amount of burpees. Show up and show out. If you dare!

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!

Week In Preview, January 12th, 2020

“Work until your idols become your rivals.”
–Drake, Musician

Supplement Spotlight:

Glutamine + BCAAs

If you live your life in soreness from tough WODs. You aren’t alone! It’s just the nature of the crossfit!  You most likely remember this feeling as you descend to the bottom of a plate loaded squat during our squat day warmup!  We go hard 3-5 times a week in hopes of creating incremental changes over time. However, without the proper recovery post WOD or even during the workout we negate the gains we could be making. We all DESERVE those gains, right? Well, you can unlock the key to strength and recovery with one scoop of Transparent Labs BCAAs+ Glutamine. There are three branch-chain amino acids, and all of them are ONLY obtained through external sources! These amino acids include leucine, isoleucine, and valine. By supplementing with these critical aminos we allow the body to reduce muscle soreness, muscle fatigue, and build a body that can go beast mode! This trio of aminos blunt muscle breakdown which is common in our sport! Glutamine is also imperative for any type of fitness regimen. Glutamine is naturally found in the body, but is depleted during strenuous activities. When glutamine levels in our body plummet our ability to recover is sluggish! 5-10 grams of Transparent Labs Glutamine+BCAAs can be taken pre-workout, intra workout, or post-workout for optimal performance!


CFK EVENTS

  • CFK Challenge

Wondering how to meet your goals in 2020? If your goal is to lose weight, gain muscle, or even to perform better it starts with habits. We will be running 6-week gym wide challenge that will help you to establish healthier choices in the new year. Our use of the Wodify Rise app throughout the challenge will allow you to earn points for certain mobility, nutritional, and strength based activities throughout the 6-week period. The challenge is $99.00 and comes with a consult from our nutrition specialist Corey of EMOM nutrition, and a fit 3D body scan.

Ready to Make Some Changes?

Click Here

 

 

Weekly WODs:

 

Monday – SQUAT Day + LIFT

Lots of lifting today in the form of our week 7 squats, and kettlebell core work (weighted sit-ups, carries, and HEAVY swings). It’s the perfect chance to try a weight you’ve never tried before!

Tuesday – Push/Pull/Jump

Longer grind today with a 20:00 time cap and a total of 300 double-unders, 2k row, and 100 hand release push-ups!

Wednesday – Weightlifting Wednesday!

15:00 to practice a snatch complex, then an absolute banger of a workout. We’ll pick a variation of the snatch that you’re comfortable with and can move with intensity. Come to GET BETTER today!

Thursday – Grip & Grind

Longer duration workout with a high skill gymnastics movement, and plenty of dumbbells to go around!

Friday  – “Diane”

Benchmark #2 of 2020! This is the first of 4 times we’ll encounter Diane this year. Remebmber to wear your R.E.D. and let’s get a good first test of this dirty deadlift doozy!

Saturday Community WOD

Bring ’em out Bring ’em out! No better way to start your Saturday than with a healthy dose of burpees, thrusters, and running!

Saturday L2 – I AM CFK Testing!

Saturday’s L2 class will be dedicated to the I AM CFK test day! Among other things, will be a 1RM Bear Complex, Max 2k Row, and Pull-ups! Don’t worry, if you don’t have pull-ups just yet, we’ll have modifications for you. Register for the challenge HERE

 

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!

See the source image

 

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!

Week In Preview, September 1st, 2019

“No one ever drowned in sweat”

-author unknown

Supplement Spotlight

Transparent Labs

Mass Gainer

If you wanna get big, you gotta eat big! When it comes to claiming your spot on the “swoll patrol” mass gainer can help. Your body naturally needs more calories to repair those sleeve busting biceps and triceps you’ve been working on. Transparent labs has created a mass gaining protein complete with 100% Grass Fed Whey, long lasting carbohydrate sources, healthy fat sources, and even added creatine monohydrate. One serving has a perfect muscle building ratio of carbohydrates to fat, and has more than enough calories to kick-start the good gains! Even if your goal is maintaining lean muscle mass, a half-serving of mass-gainer will do the trick for muscle recovery! Try transparent Labs Mass Gainer today! Your tanktop will thank you!
Image result for transparent labs mass gainer

Upcoming Events

9/11 Memorial T-Shirt Pre-Order

We are now accepting pre-orders for the 9/11 memorial T-shirts. Show your support for those who gave their lives on that tragic day 18 years ago.

Tank-Top or T-Shirt: $20.00

Pre Order Due: Wednesday September 4th by 4pm

Email: [email protected]

Strength Seminar with Jeremy Augusta

Renowned strength coach, Jeremy Augusta, will be visiting our gym on September 7th. It is apparent by the picture that Jeremy is a subject matter expert when it comes to lifting heavy things for fun. He will share his expertise in injury prevention as well as in-depth training on the bench, squat and deadlift.

Tickets: $60.00

Get yours here!

Image result for jeremy augusta

“Hey Love!” Crossover Symmetry is Back

Coach Derrick will be instructing a free crossover symmetry workshop on Saturday September 7th at 8am at North! Come out to have some fun and fix those shoulders!

https://crossfitknoxville.com/wp-content/uploads/2019/06/IMG_1214.jpg

Coach’s Challenge

Swoll Patrol

-100m Row using only biceps

-10 calories on the assault Bike only using arms followed by 10 pushups

We’ve cooked up a nasty little bicep and tricep workout for the challenge this week. Post your video to  Instagram and insert these hashtags with your posting #cfk#bro’sandbi’s#coach’schallenge#crossfit.

 

Weekly WODs

 

Monday – Squat Day

We will be adding 5 pounds this week to our 5×5 or 5×3 squat cycle. Let’s focus on owning positions with the tempo, and get after it in the conditioning workout. We have a moderately long AMRAP filled with situps, calories on the rower, and a gymnastics pull of choice.

Tuesday – Gump

Day 2 will force us to flex our grit muscles as we attempt to hold a tough pace throughout a long duration workout. We have lots of conditioning today that includes running intervals, double-unders, single dumbbell step-ups,  and rowing.

Wednesday – Grace

You read correctly, We have Grace! We will first work up to a heavy 1 rep max with the clean and jerk then head into our conditioning.  Grace is a pretty soulless type of girl so choose your weights wisely!

Thursday – Treat Yo Self

We have another dose of Thursday therapy planned this week! We have crushed some hard WODs now it’s time to take a step back. We will be doing a full body flush  with rowing, plate ground to overheads, and plate overhead lunges. You’ll see the same format for the workout as we’ve seen each Thursday before the qualifier workouts.

Friday – Wodapalooza Online Qualifier (Released Wednesday Night)

These workouts are tough, but as a resilient and experienced CFK athlete we know you have done everything in order to prepare. It’s time to perform! Drop the Hammer and Go!

Saturday – Level 2

Chest Day! We haven’t had one in awhile so its a great time to see where we are at with a heavy 3 rep bench. We also have a cool partner WOD planned that incorporates the elements of the benchmark Cindy, and max calories on the bike.

Saturday – Community WOD

Our free workout this week will test our ability to maintain consistency across 4 rounds of calories on the bike, kick-backs, and kettle-bell cross body static holds. It’s an excellent day to bring a friend, and learn some less familiar movements with our experienced coaches.

Week In Preview – October 9th, 2017

“If you think strength is not important consider that strength loss is what puts people in nursing homes.” — Greg Glassman

 

Congrats!

Congrats to all our athletes who competed at Oktoberfest games this weekend!  Christina Knox and Caroline Johnson pictured above, plus Abby Caplan, Rachel Kronyak, Ryan Bolt, and Patrick Klepper on team Eat Clean, Train Dirty!

Holiday Fitness Challenge

Did you read the newsletter for this month?  Are you ready for all the holiday temptations and distractions coming at you?  If you missed it, read up!  And then get prepared because Coaches Jonathan and Sara are brining a Holiday Fitness Challenge to you that will focus on nutrition and achieving goals through November and December!  Keep an eye out for more to come!

L-5

This year we are stepping away from Barbells for Boobs, but that doesn’t mean were aren’t out of the fight!  We’ll still be raising money for a local cancer aid organization, the L-5 Foundation.  More details to come, but mark your calendars!  Friday, Oct. 27th at North.  The workout will still be Grace, and we’ll still wear a lot of pink!

Get to North on Saturday!

There is a TON going on this Saturday out North!  Baseline Nutrition with Coach Sara will be happening at 10 a.m.  Nick and Kaylee will also be back to teach some jump rope tricks for the parent and child clinic!  If you really want to go, you don’t have to have a kid, just bring one!  Of course, we their parents’ permission, but nephews, nieces, and cousins are all welcome!

Weightlifting

We have just wrapped up the 6-week weightlifting cycle, part of our renewed CFK Barbell initiative.  We learned a lot about technique and the mental game of weightlifting and how all of this ties into CrossFit.  We will be running another cycle of weightlifting that starts NEXT WEEK with new class times.

 

North is moving to the morning with a 7 a.m. class.

 

West is adding a class!  We’ll be Monday/Wednesday 8 a.m. and 6:30 p.m.

 

How do you sign up??  E-mail [email protected] to say you want to sign up for the weightlifting class and what time slot you want.  We’re only taking 8 per class!  So e-mail quickly!

 

Cost:  $149 for 6 weeks of weightlifting programming, 2 classes per week, optional Saturday morning lifting, and weekly workout modifications with the goal to peak for the CrossFit Liftoff at the end of November.

 

The Week

 

Monday – (21-15-9) x 2

A double of a classic rep scheme.  42-30-18 of Pull-ups, wall balls, and KB swings.  Try to go under 15 minutes on this!  You’ll have to stay after it!

Tuesday – Pulling day!

Heavy power cleans and deadlifts.  Find a 3 rm power clean, then keep going up to find a 3 rep deadlift.  Keep that bar close today!

Wednesday – 30 min EMOM!

We’ll be rotating through 5 stations to try and get all this work done!  Some stations have one movement, some have multiple movements.  It’s basically all cardio machines and gymnastics, so it should be fun!

Thursday – Core and Legs

Descending ladder of sit-ups, goblet squats, and….BURPEES.  Don’t worry, the burpees are the lowest number!

Friday – Snatches

Start off finding a heavy set of a snatch complex, then use the practice as you perform 3 rounds of full snatches and double unders.  The rope turns will be for max reps!

Saturday – Running and thrusters

Alternate 400 m runs with a partner, then complete some thrusters as a team, then finish out with more running!  This workout will look long, but you can move through it quickly!

Week in Preview – September 11th, 2017

“You can’t expect to soar with the eagles if you keep scratching around with the chickens.” — Myfanwy Galloway

Did you see the newsletter?

Last week there were some technical glitches!  This week it should all be worked out.  But just in case you missed the newsletter, it is linked on our website and will open in a .pdf in your browser.  Just click here.


Competition

It’s that time of year again!  Another Ktown classic, Oktoberfest, is right around the corner!  Check out their page for a countdown and to register!  They’ve released all their workouts and they have divisions for Rx, Rxish, scaled, masters, and teams!  This is a great opportunity to get out and throw down!  Let a coach know if you’re on the fence about participating, or just sign up!  Competiton will be the weekend of October 7th and 8th.

 

Nutrition

Coach Sara has two more nutrition seminars coming up this month!  Both will be out North:. Baseline Nutrition on Thursday September 14th, and then Digestion on Saturday September 23rd.  These seminars are full of valuable information to help YOU reach your goals.  To reserve your spot, just click on the number X of X next to the class name and type in your name when the pop-up appears.

 

Fit3D

Where are you?  Where are you going?  I’ll delve deeper into these questions in a later post, but for now, find out where you are with the Fit3D.  Get body circumference measurements and an accurate 3D portrayal of your body composition.  No flexing, special lighting, or filters to help out with this!  More than that, after you schedule your first Fit3D scan for FREE, you can schedule a consult with a coach to go over your results, FOR FREE.  Follow this link for WEST and this link for NORTH.

 

Puori

Did you know that Pure Pharma changed to Puori?  Or do you know what Pure Pharma was?  Well I have the answers for you NEXT week!  I’ll be at the West location on September 18th and the North location on September 19th with samples of their newest products and answering all your questions about their supplement line!  Be sure to be there!

 

 

The Week

 

Monday – 9/11 Heroes WOD

Today we honor the fallen.  You’ve seen the shirts, you know the workouts.  Get to class a little early to warm-up if you can.  We’ll cycle through on the rowers.  Lots of hard work today.  Cash in with 2001m row, then 11 reps of each of the following:  36 in box jumps, 125# thrusters, burpee chest-to-bar pull-ups, 175lb power clean, strict HSPU, 70lb American KBS, Toes-to-bar, 170# deadlift, 110# push jerk.  Check out Johnny’s e-mail, linked here, and plan on your scaling option before class.

 

Tuesday – Squat Day!

Déjà vu! E3MOM for 5 sets alternate between 8 and 4 reps.  Compare this to July 3rd and try to go a little heavier!

 

Wednesday – Squatting and climbing

10 min AMRAP between wall balls and rope climbs.  Be sure to wear some tall socks or pants!  Or you can scale up to some legless rope climbs!

 

Thursday – More Than Barfight

Rowing intervals today, but instead of a simple 500 m row, we’re going for 600!  Focus not only on intensity today, but on rowing technique to get the most out of it.  Rest as needed so you can go really hard.

 

Friday – Pain Cave Day

Burn through 3 rounds of toes-to-bar, thrusters, and burpees.  Take advantage of the scaling options to go as unbroken as possible and move quickly, trying to go sub 15 min.

 

Saturday – AMRAP^3

10 min partner AMRAPs of rowing and bear crawls, followed by AAB calories and box jumps, and finishing with rope turns and chest-to-bar pull-ups.  This will be a long workout, so pick a partner you can stand to be around for a while!

Week In Preview – August 27th, 2017

“Confidence in yourself and the belief that you are on the right path, and not led astray by the many tracks which cross yours of people who are hopelessly lost, though some are wandering not far from the true path.” — Seneca

 

Thanks to everyone who came out to participate in the Guardians for Garrett Kickball Tournament!  Proceeds are going to a great cause.

 

Athlete Accomplishments

 

Keep sending in athlete accomplishments to Coach Scott!  This doesn’t have to be gym stuff!  Bought a house?  Graduated?  Quit smoking?  Etc.  Send it in for you or a friend so we can all celebrate it!

 

Crossover Symmetry

Did you miss this week’s CS workshop?  Get in on the next one this Saturday at 11:00 a.m. out West!

Nutrition

Baseline nutrition seminars will be on Thursdays this month.  6:30 West on the 7th, 6:00 North on the 14th.

Labor Day

We will have limited hours on Labor Day!

West – 8:30am, 9:30am, Noon, 3:30pm, 4:30pm
North – 8am, 9am, Noon, 4pm, 5pm

 

Virtuosity Practice

Virtuosity:  doing the common, uncommonly well.  Maybe you’ve heard the coaches say this, maybe not, but it is one of the fundamentals of CrossFit.  We strive for virtuosity everyday, but I’ve got a new challenge for you.

 

We got a lot of extra work done during SOGO (and there will be more of it to come!), but until then, we have some homework for you.  We will begin with our warm-ups.

 

Warm-ups are often seen as just something to get the blood flowing and we move through them sloppily.  For this week, I challenge you to do your warm-ups with virtuosity.  If there are 10 air squats, do 10 perfect air squats.  Knock out perfect push-ups.   Look for more challenges to come.

 

The Week

Monday – Triple G Chipper

You may have seen this at the CrossFit Games this year.  100 pull-ups, 80 GHD sit-ups, 60 pistols, 40 cal row, and 20 single arm DB push press (100/70lbs).  We will of course be modifying few things!  Your workout will be 100 sit-ups, 80 pull-ups, 60 pistols, 40 cal row, and 20 single arm DB shoulder to Overhead.  This will most likely be a “get in where you fit in” workout and get a good sweat on.

 

Tuesday – Snatch Day!

Take 15 minutes to find a 1 rep max snatch!  You’ll have a complex to run through to work on your technique.  There will also be a lean workout with some high rep bar complexes.

 

Wednesday – Odd Ball Workout

Today’s workout has a little of everything.  Every 8 minutes for 4 sets:  Run, KB Front Rack walk, double unders, and with the remaining time AFTER all of that, power cleans!

 

Thursday – Get Strong!

A twist on our normal strength workout.  Go through 5 rounds, not for time, of strict ring dips, back squats, and sled/KB pulls.  Press/squat/pull day!  Give maximal effort on each, and adjust the “rx” weights to get the appropriate stimulus for you today.

 

Friday – Partner Friday

Alternate full rounds with a partner until you both complete 3 rounds.  First workout will be 15 thrusters and 21/15 calories on the bike or rower.  Then at the 17:00 min mark switch to 15 deadlifts and 25 lateral PVC jump overs.  This should be high intensity!

 

Saturday – Sprint Work

This will be tricky!  Alternate with a partner:  20×100 m runs at near sprint pace.  Then do 200 ft overhead walking lunges, then another 20×100 m runs!  Get some core work in afterward with stretching.

Week In Preview – July 31st, 2017

“The true masters are still on the field when the fun ends.” — Reinhold Messner

WIP Highlights

Get to a nutrition seminar this month!  Spots fill up fast.  SOGO is really heating up and we’re almost to the end.  Jordan Garcia will be here this weekend for the handstand workshop.  The 4th annual Guardians for Garrett Kickball Tournament is upon us!

Nutrition

Get to those nutrition seminars!  We have another one this week out North at 6 p.m., and in two weeks, August 22nd, we have another specialty seminar at West called “The Skinny on Fat” where Coach Sara will talk about why fat has gotten a bad rap over the years, and why you really need it in your nutrition.

Handstands

The workshop is filling up and spots are limited!  Check out the blog post or Facebook page for more details, or just e-mail Coach Rick!

SunzOutGunzOut

I know you guys are stacking on a ton of reps and the commitment has been awesome!  I was baffled to see so many athletes finish the Bring Sally Up planks and immediately hit up some sit-ups and handstand holds.  Amazing work guys and gals!  Here’s your next week:

Nutrition

Cut out sugar!  That’s right, no added sugars.  Check your labels!  Usually this is the first thing in the challenge and the hardest, but you will get the most bang for your buck in changing your nutrition by cutting out this one little ingredient.  You will be uncomfortable for a few days if you have a lot of sugar in your diet already, but just commit to it!

Fitness

Plank holds!

Novice:  accumulate 4 minutes

Rx: accumulate 8 minutes

Rx+:  accumulate 12 minutes

Don’t forget, you have all the other things as well!  Run/row, sit-ups, push-ups, handstands, and planks.

Guardians for Garrett

We’re getting teams together for the Guardians for Garrett Kickball Tournament taking place on August 26th!  It will be a lot of fun and it’s for a great cause.  Mark your calendars and keep an eye out for more information on how to register your teams.  We’re looking to get a team of 10 from each location.

The Week

Monday – Alternating EMOM+

Alternate between rowing, KBS, rope turns, and l-sits every 90 seconds.  Just enough rest to make a hard interval each round!

Tuesday – Tank Top Tuesday!

Break out those tanks today!  It’s all shoulder work.  Start with some handstand push-up work, then a metcon of 2 rounds of 25 and 50 handstand push-ups and wall balls.

Wednesday – Strength Day

Work up to a heavy single on hang power cleans, then hit a tabata mash-up of sit-ups, RDLs, and jumping lunges.  Focus on quality reps and strength development, not just all the reps you can get.

Thursday – Shoulder and Midline Stability

Work through 3 rounds of KB waiters walks, ring push-ups, and medball runs.

Wednesday – “Rich”

Start off with 13 full snatches at 155/105, then move on to 10 rounds of 10 pull-ups and 100 meter sprints.  Finish with 13 full cleans with the same barbell.

Saturday – Synchronized CrossFit

In teams of 2, complete 5 rounds of toes to bar, hand release push-ups, deadlifts, and box jumps.  Pick your partner wisely!  Push each other, but don’t try to beat them.