Week In Preview – July 10th, 2017

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

Thanks to everyone who came out to celebrate the 4th of July at CFK!  We had a blast!

We hope everyone has also gotten in their SunzOut GunzOut challenge for the week!  For the next week you still have your challenges from week 1, plus:

Nutrition:  Eat your greens!  Make sure to get a serving, 2 fists, of healthy vegetables at each meal!


Novice – Accumulate 100 sit-ups

Rx – Accumulate 150 sit-ups

Rx+ – Accumulate 125 toes to bar

Don’t try and do these all in one day!  Get them done throughout the week!  As with all the coming fitness challenges, make sure to go for quality.  Stop before bad reps.  We want you to practice perfect reps and get the most out of it that you can, not just fumbling through.


Want to do handstands like this guy?

Jordan Garcia Balance demo 2016 from Jordan Garcia 亀 悟 on Vimeo.

Well lucky for you he is coming to CFK for a workshop on handstands!  Check out this blog post for all the info for how you can sign up.

We have another speciality seminar in nutrition coming up out North on the 18th about Social Nutrition.  How to still eat healthy when you’re out with friends and family.

The Week Ahead

Monday – Track and Gymnastics

800 m repeats, and use your pace from the 1 mile test run from June 16th.  Try and maintain your pace for each round.  In between rounds you will be performing some gymnastics skill work to both develop the skill and also practice under fatigue.

Tuesday – Push/Pull/Squat

21-15-9 of thrusters, pull-ups, overhead squats, and hand release push-ups.  The goal will be sub 15 minutes, hopefully closer to 10.  Try to go unbroken on barbell work.

Wednesday – Scotty

In honor of Scott Deem of the San Antonio Fire Department, who lost his life in a four-alarm fire while searching for survivors.

AMRAP 11 minutes of 5 deadlifts, 18 wall balls, and 17 burpees over the bar.  The deadlifts will be heavy!

Thursday – Split Jerk Work

Split jerks from behind the neck, which helps keep the elbows under the bar and push straight up.  Start with doubles for four sets, then drop down to singles for six sets.

Friday – 4 person teams!

Partner 1: Row 500/400 m, or bike 1250/1000.  Rotate stations when this is completed.

Partner 2: Max distance DB bear crawl

Partner 3: Max reps single leg lateral plyo skier

Partner 4: 50 ft med ball crab walk, the max KB swings until rower is finished.

Saturday – Partner Run and S2O

Run 200 m together, then accumulate some shoulder to overhead.  Start at 50 reps at 135/95.  Once completed, run 200 m together again, then divide up 40 at 155/105.  Continue running in between sets for 30 at 185/125, 20 at 205/135, and 10 at 225/145.  Finish with another 200 m run.


Week in Preview – April 24, 2017

What’s up guys and gals! We hope you had an exciting Earth Day filled with being outside and enjoying beautiful East Tennessee in all her varying weather!

After our post CrossFit Open lull we have a lot of things ramping up over the next few weekends! Be sure to be tuned in to see all the events, but we’ll hit on a few here:

This weekend we have teams competing in Asheville, NC at River Rukus. This event is a ton of fun with four workouts, all outside, spanning the day. And once it’s done, you’re in beer city! So if you want to get away for the weekend head over to Asheville on Saturday and cheer some of our teams on!

Next weekend we’re in May! Whoa! It always seems to sneak up on us! The first two weekends in May feature two differ 5k’s: Girls On The Run and Mudder’s Day Madness. We have several athletes who are highly involved with these organizations and we love supporting them. Have some fun and get a race in!

Sunday May 14th our very own CFK athlete Shannon Beasley will be competing in Chicago at USA Weightlifting Nationals! We’ll be posting a link to watch online as soon as it becomes available, but in the mean time head over to her fundraising page to help her get there!

Now for your week ahead!

Monday – Squat Day!

Heavy front squats in a wave.  We’ve done this one before, 3-2-1-3-2-1-3-2-1.  The second set of 3 should be heavier than the first, and so on.  We have a little accessory work after as well, so don’t run off!

Tuesday – Bar Beat Down

Pyramid rep scheme of chest to bar pull-ups, overhead squats, and burpees over the bar.  Overhead squat weight is 155/105, so not too light!  Be ready to scale because this should be sub 10, capped at 15:00.

Wednesday – Grace!

A classic workout that we’ve done time and again!  30 clean and jerks for time at 135/95.  See if you can get a PR!

Thursday – Interval Day

Five rounds of double unders, running, and calories on the bike, rower, or ski erg.  Rest 3 minutes between rounds and try to get that heart rate back down so that you can give your all each time!  High intensity today!

Friday – Shoulder Day

Ring dips, thrusters, and walking lunges.  Ring dips are hard, thrusters are light.  Get done as fast as you can because you have until the 20:00 mark to find a 2 RM thruster from the floor!

Saturday – 150’s

Accumulate 150 reps between you and your partner of each movement:  KB swings, Calories, and Burpees.  But you have to follow this rep scheme:  25/20/15/10/5!

Don’t forget, you can head over to Asheville Saturday morning to check out a few of our teams competing in River Rukus!  It will be a blast.

Have a great week!

-Coach Scott

Week In Preview – April 17th, 2017

Happy Easter!  And congrats to everyone who ran the 5k on Friday!  We’re super proud of all of you.

This weekend is the Spring Fling competition at CrossFit Ktown.  It’s a 2 person, co-ed team competition, so if you’re interested in participating, tell a coach fast!

Let’s get to your week!

Monday – Hardcastle

Today is the anniversary of the Boston Marathon Bombings, but this year instead of honoring the fallen with our traditional Boston WOD, we’re going to honor our own CFK athlete Amanda Hardcastle who is running the marathon today!

The workout will be a 20 min AMRAP of 1 Deadlift (365/225), 5 pull-ups, 10 push-ups, and 15 air squats.

Tuesday – Jerks and GHD

Working up to a heavy split jerk over 7 sets.  We’ve done this one before, so check your performance history!

After split jerks, we’ve got some really cool accessory work.  We’re going to teach you guys about GHDs!  The GHD stands for Glute-Ham Developer (that’s glutes and hamstrings).  They are not primarily for sit-ups, as you may often see in CrossFit.  The true value in them is found in the progression from hip extension, to back extension, to sit-ups at parallel, to full range of motion sit-ups.  This is a great learning opportunity not only for this progression, but to look at all other advanced CrossFit movements.  Just as we teach you the basics for the GHD, there are basics for pull-ups, muscle-ups, snatches, etc.

Wednesday – Leg Day

Every 4 minutes for 5 rounds, move fast to complete 5 back squats, 10 box jumps, and 200 meter runs.  The back squats will be heavy, the box jumps high.  You can use a rack today!  Shoot for sub 2 minute rounds today.

Thursday – Handstand Work!

5 rounds, 2 minutes of work and 2 minutes of rest.  15 handstand push-ups, or max in 40 seconds, followed by a 50 foot double KB front rack walk, then max calories on the rower, ski erg, or assault bike with your remaining time.  This one will BURN!

Friday – Multi WOD day!

For the first part of the workout, EMOM 10 min of 2 power snatches, working up in weight.  Following that, Hero WOD Randy.  75 snatches at 75/55.  Light and fast, should not exceed 10 minutes!

Saturday – Parter Running and Doubles

With a partner, you will complete 4×400 m relay style.  Tag your partner to switch!  After that, accumulate 300 double unders between the two of you.  Do all of this twice.

Quite the week of conditioning with some new movements!

How about a different pace for recipes?  This week, check out this video from Tasty about how to pick the perfect steak.  You know our favorite is anything grass-fed with lots of marbling!  Healthy fats in there!

See you on the floor!

-Coach Scott

Week in Preview – April 10th, 2017

Congrats to everyone who participated in the CFK Games 2017!  We had a blast and saw amazing performances and amazing community.  Thanks as well to all the volunteers who helped make it happen.

With all the excitement and events going on, you may have missed our March Newsletter!  Check it out at this link.  We also made an addendum because Ashley McCloud was originally left off of the list as having completed the half-marathon.  Sorry, Ashley!

The coaches all got together today to discuss the future of CFK and it is BRIGHT!  We’re so excited and motivated to make some positive changes and help our community be the best it can be.

Since we’ve had a ton of activity and recaps already, let’s just get to your week!

Monday – Tabata Mash-up

We have a little bit of strength work in the beginning of class with some step-back lunges, but the conditioning is all about the tabata.  20 sec work, 10 sec rest, alternating between air squats and situps.  This should be a burner!

Tuesday – Tank Top Tuesday!

Get those tanks out, guys and girls!  Gymnastics ring strength at the beginning of class followed by a 12 min AMRAP of handstand push-ups, box jumps, and DB Push Press.

Wednesday – Lat Day

Strength work with barbell rows.  Try to focus not just on pulling with your arms, but use your back!  Twist the bar apart, drive your pinky into the bar, and feel those lats turn on as you pull.  Then hit 10 rounds of pull-ups and double unders.  One catch with the unassisted pull-ups:  only traditional gymnastics kipping!  No butterfly!

Another side note to this workout:  We are super proud and stoked for everyone who got their first pull-up in the Open and went on to do kipping pull-ups in the CFK Games, but now that the large competitions are over, let’s return to fundamentals.  3-5 STRICT pull-ups before we start kipping.  This is extremely important for long term shoulder health.  If you’re curious about some progressions for gaining that strength, talk to a coach, but stay tuned to the blog as that will be part of our April Strength Challenge.

Thursday – Squatting and Snatching!

Don’t worry, you get a break from the “squat snatch”.  Today we’re doing 15-12-9 of Back Squats and Power Snatches.  Only 1 bar, but two different weights.  The bar should come from the floor, not the rack, every time.

Friday – RED Friday Test

As always on Fridays, we Remember Everyone Deployed.  We say that “we work a little harder and complain a little less.”  This RED Friday is in many ways atypical of our traditional hero workouts such as Liam, Badger, Holleyman, or Murph, but the suck will still be the same, and the temptation to complain may be the highest ever!  But we still want you there.  This is the most commonly programmed workout from crossfit.com.

We’re running a 5k.  You heard it right.  Come to the gym, get thoroughly warmed up, go over scaling options (yes, we will have scaling options), and get a benchmark time for your 5k.  This is an excellent test of aerobic capacity for our general population of CrossFitters.  We have plotted out a 5k at both locations and will be there to cheer you on and stretch you out after.  We may even have some water stations!  We truly look forward to seeing you on Friday.

Saturday – Partner Day!

You and a partner will complete 5 rounds of 20 hang power cleans and 40 wall balls, but you may break up the work however you choose.  Time frames should be around 20 minutes, so don’t pick weights that are really easy for you and finish in 10!  Challenge yourself today and take a rest day Sunday!

That’s it for your week!  Keep an eye out for lots of great information coming at you through the blog this week!

What about this week’s recipe?  Try out some Slow Cooker Chorizo Mashed Yams!

See you on the floor!

-Coach Scott

Week In Preview – March 20, 2017

Happy first day of spring!  Longer days, warmer weather, trees in bloom, and lots of CrossFit!  Wasn’t that February, too though?

Anyway, thank you to everyone who came out and volunteered or supported on Saturday at 17.4.

IT WAS A BLAST!  If you were unable to be there, that’s too bad.  Check out some of the social media from us and other friends.  Hopefully we’ll be able to blow it up again next year!

We’ve only got one week left in the Open!  17.5 will be hosted at CrossFit First Creek in Fountain City.  If you’ve been unable to make it to even see one event, I encourage you to go check it out.

The month is almost over, so we’re putting out a call of athlete accomplishments for the month of March!  E-mail any coach or tell them in person.  It can be your own accomplishment or you can nominate another athlete.

Let’s get to the week!

Monday – Running and jumping and jumping and jumping

A long AMRAP with a 400 m run, box jumps, burpee pull-ups, and power snatches.  All explosive!  Steady pace and unloaded movements, but challenge yourself on the power snatch!

Tuesday – Squat and Press

2 rounds, 2 light weight movements.  Air squats and push press.  90 and 30 reps.  Don’t lose count!

Wednesday – Deadlift day!

Two different styles of deadlift today.  Start off finding a challenging 3 of deficit deadlifts, then work up to a challenging 3 with traditional deadlifts.  Get those hammies stretched out!  Afterwards work on some skills with toes to bar:  strict and kipping.

Thursday – Monostructural day

Large sets of double unders followed by row, ski, or bike.  Efforts should be under 3 minutes each, and take some rest in between.  Try switching it up on the different ergs!

Friday – 17.5

The final Open workout of 2017!  How will you fare?

Saturday – DT Complex

5 Rounds of DT for each partner, alternating full rounds.  But your weight will pyramid up and back down.  135/95, 155/105, 185/125, 155/105, 135/95.  Push yourself on the weights!  It should not be done in 10 minutes.

That’s it for the week!  We hope you all had a great spring break because we missed you at the gym!

Having trouble getting your veggies in every day?  You should be shooting for a serving at basically every meal.  Check out some of these ideas from stupideasypaleo.com!  I’m excited to try the fermented ginger carrots!

-Coach Scott

Week In Preview – March 6th, 2017

Spring is still in the air!  March has snuck up on us, but we’ve been pretty spoiled with all this warm weather at the gym.  And now we’re almost halfway through the CrossFit Open!

This last week in the Open we saw a LOT of firsts with bar muscle ups and pull-ups.  Make sure you ring that PR bell because we’re all proud of each of you!  That’s the beauty of the Open:  making you do something you normally wouldn’t try.

A quick heads up that for Sunday March 12th when we do Open workout 17.3 it will be DAYLIGHT SAVINGS TIME.  Clocks spring forward, so make sure you don’t miss your heat!  In this day of technology though, most of our clocks will automatically reset.

A quick shoutout to the 20 Committee for the month of February!  You guys showed up to 20 or more classes for the month and get your name on the board.  That’s a huge accomplishment and we’re proud of it.  Several of you are continuing your streak from January!  Let’s get more names on this list for the month of March!

Alayna Wardroup Ali Dorsey Alvin Manabat Andy Lorenz 

Becca Bowen Bill Maddox Brad Lokitz Brittany Copeland

Brittney Crump Cameron Rayment Carrie Manabat Cathy Speck

Cody Cothron Diana Koza Donna Dossett Donna Rosseland

Drew Perkerson Erin Plyler Evelyn Shockley Genn Gladwin

James Hinderer Jamie Becraft Janet Jentilet Jeffery Dix

Jennifer Black John Stowers Laurie Lenczynski Maha Abdalla

Maria Haun Matt Garrett Phillip Johnson Rachel Holland

Rachel Kronyak Ryan Bolt Samantha Wilson Samara Griffin

Savannah Prator Scott Beasley Scott Ward Shawn Adams

Spencer Smith Terry Keltner

Let’s take a look at the week ahead!

Monday – Double Chipper Sandwich

Complete a chipper of Rowing, wall balls, box jump overs, power cleans, front squats, and rope climbs, but at the beginning, end, and everywhere in between, get 30 double unders.

Tuesday – Muscle Up Work

If you hated those bar muscle ups in the Open, we’ve got you covered with ring muscle ups today.  There are some cool progressions to work on the strength at the beginning of class, then the actual workout will be 3 rounds of muscle ups, light power snatches, and…oh wait…more toes-to-bar!  Feel that forearm burn!

Wednesday – EMOM Skillz

20 min rotating EMOM of Cal Row, chest-to-bar pull-ups, bar facing burpees, and handstand push-ups!  Lots of options here to focus on developing the skills under fatigue.


We know you’ve been missing back squats, but we’ll throw you for a loop.  1-10-1-10-1-10.  Start at about 80% of your 1 RM for a single, then drop a little weight and test out a moderate 10.  go back and forth adding for 1, then dropping a bit for 10.  This should be interesting!  Get gymnasty at the end with a little TTB skill work.

Friday – 17.3

You guessed it!  Halfway there.

Saturday – A Century of Clean and Jerks

It’s like triple Grace, plus 10, but with a partner.   It’ll be fun!

Mix it up this week with a different style of paleo recipe!  Check out these spaghetti squash fritters or maybe some chicken tenders, all from paleocomfortfoods.com.

Got any questions for us, or want to see some content featured on our blog?  Leave a comment or e-mail me!  [email protected]

See you on the floor!

-Coach Scott

Making the most of your time at CrossFit Knoxville.

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Knoxville initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.