Week in Preview, December 15, 2019


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

-Steve Jobs


Supplement Spotlight: D-Aspartic Acid

This supplement triggers the brain to increase the body’s natural production and transportation of testosterone, and luteinizing hormone (LH). According to recent studies, T levels in men have drastically declined over the past decade while women experiencing ovarian and other reproductive issues are on the rise. This could be due to the very flawed average American diet. D- Aspartic Acid can be used to increase muscle mass, strength, definition, and promote health of the reproductive system. Guys don’t be D-ficient… Try D-Aspartic Acid.


Holiday Schedule

 

Christmas Eve (Tuesday, December 24)

BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

*12 Days of Christmas WOD

Christmas Day (Wednesday, December 25)

CLOSED – No Classes

New Year’s Eve (Tuesday, December 31)

Last Class: 5pm (North), 5:30pm (West)

New Year’s Day (Wednesday, January 1)

BOTH LOCATIONS: One WOD, 10am


Upcoming Events

  • 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

 

 

 

 

 

 

 

 

 

 

 


Weekly WODs:

 

Monday – PUSH. PULL.

It’s Re-test week, and we’ll kick it off with a 1RM Push press, followed by “PUSH. PULL.”! We last performed this bad boy on May 30, so start the week off by ringing that PR bell!

 

Tuesday – 5 Months ’til Beach Season!

Lots of strict gymnastics work that will leave your biceps and triceps screaming for mercy! While you may have trouble shampooing your hair after this one, your tank top will be appreciative.

 

Wednesday – Ski-WAT Day!

Week 3 of our current cycle, plus another short, UNCOMFORTABLE benchmark to re-test in “SPEED DEMON”!

 

Thursday – Full Sixty

We’ll move pretty much the whole hour today with a longer warm-up, a 15:00 EMOM, plus a finisher. Weighted planks, weighted step-ups, weighted sit-ups, and double-unders. Yikes!

 

Friday  – CALIFORNIA LOVE

Oh yes, our THIRD benchmark re-test of the week on RED Friday! Bring your big girl pants… and knee sleeves, weight belts, headbands, wrist bands, lifters, and RED SHIRTS! It’s gonna go DOWN!

 

Saturday Community WOD

Bring your friends and family for this diabolical dumbbell derby!

 

Saturday L2 – Swing for the fences

It’s all about the Kettlebell today! 150 Russian swings for time, with a twisted treat at the top of each minute.

Run Your City!


Knoxville Half Marathon Training Program


It’s almost the new year, which means it’s time to start training for the Knoxville half (or full) marathon!

We’re lucky enough to have one of the very best endurance coaches around right here at CFK, in Coach Mary Cates. Whether you’re a seasoned endurance athlete looking for a new PR, or you’re going for your very first half marathon finish, coach Mary’s program will help you crush it!

Check out the details on the Half Marathon program below. If you’re wanting to run the full 26.2, email Coach Mary to set up a free first consultation.


Program Details – Half Marathon

Cost: $360 ($30/week)

Duration: 12-weeks (January 6 – March 29)

Race Day: Sunday, March 29

How to register: email Coach Mary

Included:

  • Bi-Weekly group training sessions with coach Mary
    • Training sessions will mix short-distance, long-distance, and time trial efforts
    • Athletes will receive instruction & coaching on running technique, pacing & strategy, mental approach, and mobility necessary to perform their best on race day
  • Weekly custom scaling for your CrossFit WODs
    • Integrate mixed-modal training with your running to maintain and build core strength for better durability on long runs
    • Find balance between disciplines to help you become a more well-rounded athlete
  • Race-Day Coaching
    • Everyone needs a helping hand on race day! Coach Mary will be on the course to help you pace, get you water, and cheer you on to the finish!

Typical Weekly Schedule:

Sunday – Run, programmed by Coach Mary

Monday – Rest Day

Tuesday – CrossFit (modified and scaled by Coach Mary)

Wednesday – CrossFit (modified and scaled by Coach Mary)

Thursday (2-a-day Training) – Training w/ Coach Mary + CrossFit

Friday – Rest Day

Saturday – Group training run

 

**If you’re up for the full marathon (15-week program), please contact Coach Mary directly for an individualized training program


About Coach Mary

“Set a goal and if it’s easy to achieve, then we’ll set a bigger one,” words endurance coach, Mary Cates says often. Her goal is to build faster, stronger and healthier athletes and help them on the road to success.

Mary started running track in middle school and ran competitively through high school and college, but it wasn’t until she graduated that she understood the need for balance as an athlete. “I’d only focused on running. Putting up as many miles as I could, and over time, my body was starting to rebel against me a little.”

A few years later, Mary faced a different challenge, battling cancer and again, trying to find that balance of staying active while keeping her body as healthy as possible in order to fight her disease. It was during that time that Mary tried her very first Crossfit class. “It was so intimidating but there were so many things I struggled with, that I knew I really needed to stick with it.” And she did. She ran her first ultramarathon a few months after starting at CFK and fell in love with making the two sports work together.

Now Mary’s goal is to help other people run efficiently, build endurance and gain strength, but one of the things she’s most proud of is the CFK Endurance community. “We’ve become like a little family within an already amazing family. We go to each other’s races, no matter how far away, and we’re out there giving support and pacing to help people get to the finish. Our motto is that no one runs alone.”

When Mary’s not coaching athletes, you can find her spending time in the mountains or racing anything from the 5k to 100milers.

 

Girls on the Run 5k Water Table


The Girls on the Run of Greater Knoxville is holding the fall 5k on Saturday, December 7 and CFK is bringing the water!

We’re honored to continue to be a part of this wonderful event and help an organization that helps young girls in Knoxville develop life skills through fitness and mentorship.

If you’d like to help with the water table, just email Coach Rick or sign-up on the sign-up sheet at the gym. If you’d like to run in the race, just click HERE!

Volunteer Info:

  • Meet at 9:00 am at the entrance to Safety City
  • The race starts at 10:00 am, and usually ends around 11:00 am
  • Check the weather and wear warm clothes and rain boots for water spills

Race Sign-Up: Click HERE

More info on Girls on the Run of Greater Knoxville: Click HERE

 

CFK Supplements – Fat Loss, Muscle Gain, Inflammation and more


Consume Quality Proteins, Veggies, and Fats in proportions that support activity levels but not excess bodyfat!

What’s up CFK?

Let’s talk supplementation with a purpose vs. trying to supplement our way around eating correctly. CFK is a “WHOLE FOODS FIRST” gym and supplements are meant to “supplement” or compliment our current strategy, not “replace” real food or fix bad habits.  
  
Transparent Labs, Black Market, and Puori have proven themselves to meet our standards. Here’s a break down of my recommendations as well as an outline of my personal supplement regimen.  
 
Side note: Inflammation and lack of sleep is a real struggle for some folks. Supplementing things like Turmeric, Magnesium, Glutamine, and Post Workout Protein can speed recovery, reduce inflammation, and improve sleep and digestive function. Turmeric, o3, m3, and d3 are recommended for all athletes! 
 
Adult Male over 30, fairly lean: (This would be me so I’ll start here)  
Goal: Preserve and/or build muscle mass, reduce overall inflammation, and keep Testosterone levels up in an aging body. 
 
AM: Black Market d-aspartic acid (natural Testosterone booster), creatine (builds muscle), l- citrulline (heart, immune, muscle pump)
 
Post Workout: 3/4 scoop Mass Gainer, 3/4 scoop 100% Whey or Organic Vegan, Glutamine. (all recovery.  Recover faster, workout more, quicker/better results)
*Eat a full meal about an hour later 
PM: O3 (3/day, 2 grams)*, M3 (3/day for Sleep/Recovery), D3 (3-4/day for various reasons but mainly proper hormone function), ZMO (Natural Testosterone Booster)
 
*Turmeric mid day with food to reduce Inflammation
 
Adult Male, not lean:   
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.  
 
Same prescription as lean male except post workout we’d do 1-1/2 scoops of 100% Whey or Organic Vegan, drop the Mass Gainer, and increase the amount of Omega 3 to 4 grams/day instead of 2 grams (3 capsules am with food, 3 capsules pm with food)
 
Adult Female, fairly lean:   
Goal: Preserve or build muscle, keep hormones in check, reduce inflammation.  
 
O3 (3/day), M3 (3/day before bed), D3 (3/day), 1/2 scoop of Mass Gainer, 3/4 to full scoop of 100% or Organic Vegan.  l-citrulline and creatine could be good if building muscle and gaining strength is appealing to you! (creatine can make you retain water, be aware)
 
Adult Female, not lean:  
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.  
 
Increase O3 from 2 to 4 grams per day (3 capsules in Am with food, 3 capsules Pm with food), M3 (3/day at bedtime), D3 (3/day), full to 1-1/2 scoop of 100% or Vegan, l-citrulline
 
Full Transparency: As a Coach and business owner my mission for our supplement program is two fold:
  • Provide a service for our Athletes by: 
    • Reducing confusion: Limiting products to essential and useful
    • Creating convenience: Have quality products on hand and extra flavors and special items available via pre-order
    • Provide only quality products by doing the research for our athletes (This is why you have seen brands change.  If a new brand is better/cleaner we make the change)
    • Find the highest Value (not cheapest or most expensive) in each category
  • “Supplement” our income (Pun intended)
Johnny
*I’m sure there are others but one exception to the replacement rule being Omega 3.  O3 is basically missing from the SAD ( Standard American Diet) and there’s an abundance of Omega 6. Balance between Omega 3 and Omega 6 is critical for decreased inflammation and increased fat loss. I highly recommend sourcing a quality fish oil for omega 3 supplementation.  Puori, Nordic Naturals, SFH, etc…  Do not trust cheap o3.  It’s expensive to source quality o3 and if you see it cheap it will be just that.
 
**If you are using a different source that Puori, Black Market, or Transparent Labs and would like my help simply email me a picture of the label and we can compare the dosages.  

Week In Preview July 14th, 2019


“Don’t have a 10 cent squat with 100 dollar shoes.”

-Louie Simmons

Supplement Spotlight:

Pure Spectrum Muscle and Joint Relief

How achy are you by the end of the week? Good news, you don’t have to be. Try Pure Spectrum’s CBD Muscle & Joint Relief! This lotion works to soften & relieve deep tissue aches using full spectrum CBD and all natural ingredients such as aloe vera, cocoa butter, coconut oil, and olive oil. With a Blood Orange scent, you’re bound to smell as good as your joints will feel.

Upcoming Events:

“I Am CFK” Health Habits Challenge

Begins July 20th

We make decisions everyday toward our health and fitness goals that  help or hinder our progress. Join your best friends in a 6 week healthy habits challenge that includes physical and nutritional challenges each week! The “I Am CFK” Healthy Habits Challenge is for anyone looking to develop long term healthy habits to support their personal goals. Long term habits produce long term results! If you are interested in reinforcing great habits, receiving results, and feeling a sense of accomplishment let us know! Click here to find out more!

Weekly WODS:

Monday – Squat Day (Week 3)

We are kicking off the week with our squat cycle. Week 5 of our cycle includes more tempo training to increase our time under tension in the squat.  Our efforts to slow down our squats will help to increase positional awareness and technique.  We will finish our day with a burpee, front squat, and interval running workout.

Tuesday – GymNasty

Gymnasts rejoice! We have a very special muscle up workout for you on day 2. We will blast through a workout that incorporates muscle-ups, reverse lunges, and push presses with a dumbbell. The outstanding coaching staff at CFK will find a scaling option to meet your needs if you haven’t conquered the muscle-up. Don’t worry! We got your back!

Wednesday – Snatch Day!

The snatch fully expresses our strength, coordination, power, and mobility. If you have been consistent don’t miss this workout! Today is your day to ring that PR bell! The first part of class will be used to find a 1 rep max snatch.  We will follow up the strength work with a conditioning workout that will challenge us with lighter snatches.

Thursday – One Mile Fun Run!

Have you had “Murph” withdrawals recently? That’s okay! We have what you crave! Day 4’s workout will include many of the bodyweight movements used in our favorite benchmark. Our workout consist of a fast paced one mile run followed by a descending ladder of pushups and pull-ups. Sets of 5-10 reps on the pushups and pullups are key to finishing this one!

Friday – Handstand Pushups and Deadlifts

Towards the end of the week we will work on our skills with the strict handstand push-up and deadlifts. Our conditioning workout will also include these movements.  The focus for today’s workout is controlling the deadlift while using heavier weights.

Saturday – Community WOD

We have  a short high intensity workout planned for your Saturday! We  have dumbbell snatches, burpees, and sit-ups. We will keep the intensity through the roof in 4 sets of 3 minute AMRAPs.  Bring your friends because the CFK community WOD is the best free workout around!

Saturday – Level 2

You can accomplish so much in 25 minutes! Need Proof? Come to our Level 2 workout to find out! We have a little bit of everything today! Your day will be filled with double unders, farmer’s carries, lunges, and burpee box-step overs. Earn your “Rest Day” on Sunday! Bring it!

 

Who should try Olympic Weightlifting and Why


CFK PERFORMANCE powered by TRISTAR WEIGHTLIFTING

Why Weightlifting?

 Weightlifting is not just for weightlifters – it is one of the most transferable training systems around! You will see benefits in your daily life, such as increased joint and bone strength, improved balance and stability, and mental confidence, among others.

 

Lifting objects from the floor and putting them over your head is a very basic and required skill for everyday life.  Having a strong core, back, and legs will not only benefit you in everyday life but make you stronger and healthier so you can enjoy your life more.

 

Here’s a quick List of Benefits but there are many more:

  • Injury prevention and overall fitness
  • Increased Core Strength = less back pain
  • Increased CardioVascular health! (your heart rate still gets up and you will gain muscular endurance and a decent level of conditioning.
  • Lifting weight can be a challenging but fun alternative to conventional gym workouts
  • It’s a great way to burn fat because you are building muscle and increasing your metabolism
  • It’s an awesome community since you have lots of time to socialize with those around, and your not constantly out of breath!
  • It’s a little less fast paced than say our CrossFit classes so it’s a fun alternative to those days when just don’t feel like breathing hard!

How does that apply to me?  

Most people know that Olympic weightlifting is an amazing Sports and athletic performance program.  As a sport it’s contested both on a local, national, and international level (think Olympics).  What a lot of people don’t know is that from a training perspective, the lifts, or versions of (power clean, push press, front squats, etc…) provide amazing benefits to any training or fitness program.

 

Implementing the lifts in your training program can be both intimidating and risky if you aren’t doing them correctly.  Our team of coaches are very educated and well trained on a National level and have experience working with both high level competitors and people who have never lifted a barbell. Through proper skill development and progressions, they’ll teach you how to safely reap the many benefits of Olympic Weightlifting.

So how can try it out to see if it’s for me?  

Drop in and try a class!  Click here to fill out the Free Class Form and we’ll schedule a trial for you.
Session Times:
Tuesdays and Thursdays from 5:30-7:30 pm
Saturdays from 9-11 am
*North Location –

906 Callahan Drive, Knoxville 37920

CFK Performance Memberships are divided into three tracks:

Competitor Track – ($129/Month: 3 coached sessions, includes open gym access)

Weightlifting is an Olympic sport – yes those Olympics – and has the opportunity for sponsorship and competition at the international level. We facilitate a respectful, team environment for those interested in training for Weightlifting competition. As coaches, we continue to broaden our knowledge of the sport and help devise the best individual approach to training for our competitors – from exercise selection, volume, and training frequency, to nutrition, sleep, and recovery.

 

We have competition experience ourselves, have trained in, and coached Weightlifting for years.  We continuously seek the expertise of advanced coaches beyond our level, and have taken our own lifters to National level competitions. Let us help you today, and watch the kilos pile on the bar!

 

Programming is event focused and the goal is 1 rep max Snatch and  Clean and Jerk as that’s what’s tested at competitions.  Workouts will include lots of classic lifts plus squatting, pulling, and plenty of accessory work to create balance and longevity in the athlete.

 

Sports Performance Track– ($99/Month: 3 classes/week)

The main focus of Sports Performance is to increase general athletic ability and strength to improve performance on the field of play or in endurance events.  This programming will include more Squatting, Pressing, Strongman conditioning, and lots of accessory work for injury prevention.  The classic lifts will be incorporated but more used as tools to build a higher athletic base and prevent injury as opposed to training for lifting competitions.  Your lifts will go up, it’s just not the overall goal.

 

CrossFit Track – (All Programs are included in CFK Membership)

Weightlifting is a third of the system we follow.  In CrossFit we want to be incrementally better over time and Life is the contest, not the gym.  We use the lifts because of the general preparedness they bring to the challenges we may see in an emergency situation.  Body awareness, moving loads efficiently, core stability, mobility, and general coordination are all valuable skills for life that are learned and improved through weightlifting. The workouts will be similar to the Competitive Program but much more technique focussed.  No Squatting or heavy pulling, but plenty of skill and assistance work for injury prevention.

 

 

SOGO 2018: Bonus Points-A-Plenty!


Here are all of the ways you can earn bonus points during #SOGO2018! To register for any of our amazing workshop opportunities, email [email protected]. To register for any of the upcoming races, click the link in the description below. See you out there!


Girls on the Run 5k

Registrationhttp://www.gotrknoxville.org/2018/2015-spring-5k/)

What: 5k race for a great organization! Be a running buddy for one of the girls, or run on your own and support Girls on the Run of Greater Knoxville!

When: Saturday, May 5

Where: West High School | 3300 Sutherland Ave | Knoxville, TN 37919

5k Starts: 10 am

After the race: Be sure to stick around for Happy Hair, face painting, and finish line photos!

 

Mudders Day Madness 5k 

Registrationhttps://runsignup.com/Race/TN/Maryville/MuddersDay5K)

What: 5k Mud Run to support the Harmony Family Center. Join the CFK Team during registration, or run on your own!

When: Saturday, May 12

Where: Montvale | 4910 Montvale Road | Maryville, TN 37803

Race Starts: 10 am

 

Crossover Symmetry Workshops with Coach Cameron

Registration: email [email protected]

What: Improved shoulder stability and strength for improved posture, performance, and long-term shoulder health.

When & Where: Saturday, May 5 @ 10 am (CFK North); Saturday, May 12 @ 11 am (CFK West)

 

Running Workshop With Coach Mary

Registration: email [email protected]

What: In-depth coaching from the best running coach around, our very own Mary Cates! We’ll talk technique, pacing strategy, proper warm-up and cool down for improved performance, and run some 400’s!

When & Where: Tuesday, May 8 @ 6:30 pm (Tom Black Track, UT Campus)

 

Kettlebell Workshop with Coach Jonathan

Registration: email [email protected]

What: Everything you could ever hope to know about one of the best strength and conditioning tools out there, the kettlebell!

When & Where: Wednesday, May 9 @ 6 pm (CFK North)

 

Muscle-up Workshop with Coach Johnny

Registration: email [email protected]

What: Improve your muscle-up capacity, or learn to do your first ever! Skills and drills to help you master the rings.

When & Where: Saturday, May 19 @ 11:30 am (CFK West)

 

Baseline Nutrition with Coach Sara

Registration: email [email protected]

What: Just what it sounds like. Low hanging fruit to help jump start your nutrition. We talk carbs, proteins, and fats, how much to consume, when to get them in, and how to do it.

When & Where: Saturday, May 19 @ 9 am (CFK West)

 

Grocery Shopping with Coach Sara

Registration: email [email protected]

What: Grocery shopping trip with our nutrition coach! She’ll show you how to navigate the aisles, read and interpret food labels,  and which foods to buy organic and which not.

When & Where: Sunday, May 20 @ 9 am (Whole Foods)

 

Digestion Workshop with Coach Sara

Registration: email [email protected]

What: Everything you need to know about your digestive tract. You can eat the right foods in the right quantities, but if your gut isn’t healthy, you won’t absord those nutrients! There are simple ways to create a healthy gut, and coach Sara will show you how!

When & Where: Saturday, May 26 @ 8 am (CFK North)

Week In Preview – March 19th, 2018


 

 

“Remember the days you prayed for the things you have now.” — Unknown

 

Check out your Newsletter at this link!

The Open is Closing

 

Welcome to the last week fo the 2018 CrossFit Games Open!  Congrats on all you’ve accomplished.  You have one more opportunity to knock out 18.4, and by the weekend we’ll know what 18.5 is.

 

Unlike previous weeks, we will be doing Friday Night Lights!  Friday from 4-8 head out to the North gym to throw down in the workout AND eat some delicious bar-b-que supplied by some of our very own athletes!

 

They’re bringing the meat, and we need you to bring sides!  Bring something that you think goes with pulled pork, grilled chicken, and pork tenderloin.  We’ll see you Friday night!

 

Knox half/full marathon support!

 

Next Sunday, the 25th, the Knoxville half and full marathons will be making their way around downtown.  We want to support all those who are participating, and in particular give some shout outs to our community members who are running the race!  They’ve been working hard for months and it’s time for all that hard work to pay off!

 

Join us in Sequoyah Hills Sunday morning to support an informal water table.  Be sure to get there before 7 a.m. or get blocked out by police (roads gotta close for the runners!).  You can always just show up, but if you know you’re going to be there, e-mail coach Scott at [email protected]

 

The Week

 

Monday – 18.4

 

We’re going to run 3 heats in class today!  This way one person can workout, one person can judge, and one person can cheer/stay warmed up!  Only 9 minutes of work today, so get ready!

 

Tuesday – 30 for 30

 

Five rounds of 30 sec work and 30 sec rest.  Rotate around the room through stations of calorie rows, sit-ups, step-ups, and plank holds.  If you did 18.4 on Monday, think of this as active recovery.  Otherwise, let’s push the pace!

 

Wednesday – Plan B

 

This is a 12 min AMRAP of running, squats, and dumbbell push presses.  This should be constant movement!  Remember, you’re not getting more reps when you rest during an AMRAP.

 

Thursday – Squats and Strongman!

 

Retest day!  Make sure to get out to retest your 5 RM back squat today!  After that you’ll get in some strongman work with a series of 200 m kettlebell carries.

 

Friday – Swing and Miss OR 18.5

 

18.5 in the evening out North!  If you can’t make it there you’ll be doing Swing and Miss:  For time 21-18-15-12-9-6-3 of calorie row and kettlebell swings!

 

Saturday – Fireball

 

Teams of 3 complete a 30 min AMRAP of running, wall balls, and power cleans.  Big numbers here so you’ll be splitting up the work on each.

Week In Preview – October 2nd, 2017


“Perfection is not attainable, but if we chase perfection we can catch excellence”

– Vince Lombardi

Welcome to the first week of October!  Lots of great things are happening in the next few months!  Make sure to check out your newsletter by following this link!

Supplements

All supplement orders are in!  Puori, SFH, and Progenex will be available on Monday at both locations!

 

Teams Series and Weightlifting

The Team Series comes to a close after tomorrow!  It was a fun two weeks that went by way too fast, but with some great workouts.

 

So what’s next up for CrossFit?  The CrossFit Lift Off!  A personal favorite of mine that has you test a 1 rep max of Snatch and Clean and Jerk, plus a metcon, this will take place between November 30th and December 4th.  The metcon won’t be released for a while, but we know what 2/3rds of the event will be!

 

Want to PR around that time?  The next weightlifting cycle will be targeted at peaking for the CrossFit Lift Off to max your lifts not only from strength, but improving your technique.  We also keep CrossFit workouts during the week and give you scaling options to maintain your fitness.  If you have more questions about weightlifting and the Lift Off, e-mail me at [email protected]

 

Nutrition and Fit3D

Nutrition seminars are moving to Saturday mornings!  Yes, we have a lot of these, and that’s because they are important!  Nutrition is the key to any real change you want to make, and you have to get to a baseline first!  Check them out at West on the 7th at 9 a.m. and North on the 14th at 10 a.m.

 

Postpartum Prep

Don’t forget, we have a free informational hour on postpartum prep for CrossFit and training!  See the blog for more details!

Oktoberfest

Not just the beer!  We have several athletes competing at Oktoberfest on the 7th.  Head out to CrossFit Ktown and show some support!  Many of them are doing their first competition.

 

The Week

Monday – Jackie!

This is our last Team Series workout!  If you’re doing the Team Series it will be a relay style with Chest to Bar Pull-ups.  For everyone else, it’s a great benchmark.  1k row, 50 barbell thrusters, 30 pull-ups.  Try to go under 10 minutes for this one!  Check back on March 13th to see how you did the last time we tested this workout.

Tuesday – Don’t forget to calf smash

Three rounds of running, KB front rack carries, rowing, KB overhead carries, double-unders, v-ups, and single unders.  Scale up in weight if you’re comfortable!  But be sure to stretch and smash afterward.

Wednesday – Leg Day Intervals

Three rounds of front squats and box jumps, but with rest between rounds!  Your score will be your slowest round.  All bars start on the floor, and box heights will be lower so you can go faster!

Thursday – Deadlift Day

Work up to a heavy triple on Deadlifts today!  We’ll take 7 sets to build up to a heavy triple, but all sets should be above 70% of your goal weight.  If you reach that weight in just 4 sets, go back down for some drop sets!

Friday – Shoulder Day

Push press, pull-ups, and kick backs!  Yes, kickbacks.  The goal here is to be fast.  Scale your weights accordingly!

Saturday – Loredo

We take our hero workout to Saturday this week with Loredo.  6 rounds of 24 air squats, push-ups, walking lunges, and a 400m run.

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.