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.

CFK Nutrition Series


Hey CFK!

Please Welcome Coach Sara and the new CFK Baseline Nutrition Seminar Series!

Each month, Sara will be visiting both locations to give our “CFK Baseline” seminar, as well as one specialty seminar!  Aside from being a badass CFK athlete, Sara also keeps a great Nutrition blog, foodie-for-thought.com so check her and some of her great recipes out.  We’re very excited for her to bring her experience and expertise to our staff as a resource for our athletes!

CFK Baseline

This seminar contains all the information and tools you need when beginning your nutritional change. Our protocol is designed to regulate body fat and hormone levels regardless of goals and body type. No matter what your long-term goals are, everyone will benefit from approaching food and nutrition from our baseline perspective for a couple of months before making more advanced modifications.

Whether you’re a new athlete or CFK veteran, you’ll gain a ton of knowledge from this workshop that will help you make healthier, more sustainable food choices a lifestyle habit.

Dates/Times/Location:

West: First Tuesday of each month, 6:45 PM

North: Second Tuesday of each month, 6:45 PM

Specialty Seminars

These will include topics such as Digestion, Social Nutrition, Supplements, “The Skinny on Fat”, and Glucose and blood sugar regulation, and more!

Date: 3rd Tuesday of each month

Time: 6:45 PM

Location: Rotating Monthly

June Nutrition Seminar Schedule

Tuesday, June 6 – CFK Baseline @ West
Tuesday, June 13 – CFK Baseline @ North
Tuesday, June 20 – Digestion @ West

If you would like more information on anything nutrition related, please reach out to Sara at [email protected]

 

 

 

April 2017 Newsletter


The month of May is here!  The sun is out (except for all this rain we’ve been getting), the doors are open (but it’s getting hotter and A/C is making its way back), and we’re running more and more (and also weightlifting while running)!

 

Before we get into all of that, let’s take a look back at the month of April.  We saw a LOT of athlete accomplishments.  At the beginning of the month we recapped all the achievements of athletes who completed the CrossFit Open and who ran the Half- and Full Marathons.  If you didn’t see that, check out the post here.

 

Other accomplishments throughout the month:

 

Alvin Manabat and Sara Uzzle took 5th place int he RXish Division at CrossFit K-town’s Spring Fling Competition.

 

Shaun Dunlap made the Dean’s List at South College.

 

Tara Hurley, Leslie and Robert James, and Adam Brophy took FIRST PLACE in the Master’s Division at River Rukus in Asheville, NC.

 

Don’t forget to nominate your friends!  We had some great community shoutouts this month:

I would like to nominate Erin Plyer and not just because she “podium’d” (at CFK Games) but because she embodies crossfit.  I call her my crossfit mom because she’s always prepared and ready to support and cheer you on.  Erin is always working hard and improving but she respects and enjoys the journey at the same time.  She keeps her ego in check and doesn’t rush things.  I think what makes her so awesome though is the confidence and encouragement she shows in others.  I’ve hit PR’s I was scared of with her there because when Erin believes in you it’s contagious, you just don’t doubt her.

 

From Brittney Crump

 

I want to nominate Becky Jackson; she’s shows up, does the WOD and then stays late to work on ‘something’ (I.e. Back squats, which she PR’d); this is on her own and she is totally committed to improving herself in every aspect!!
I know a lot of folks do this, but she is always smiling and is motivation for the rest of us.
Thanks – Beth

We also celebrated Earth Day!  Coach Mary got some athletes together and they went on a slightly unplanned hike!  Definitely one of the rainiest spring days we’ve seen, but hopefully a lot of us got out and enjoyed part of the day without getting too drenched.

 

Speaking of Coach Mary and her endurance athletes, we saw two endurance ladies not only complete the Knoxville Half-Marathon, but they went to Nashville at the end of the month to do another!  Congrats to Lizzi Neutens and Ashley McCloud!

 

This month we have lots of running opportunities that you can find here and one of them happens to be a mud run, but we already have a lot of athletes who complete Spartan and Tough Mudder races on the regular.  Jason Evans, Spencer Smith, Shannon McElhose, and John Hassett all got a little dirty on their runs this month.

 

April was a wet and competitive month, but now we really got into spring and some hotter months!

 

If you read the WIP this week you’ll know that Murph is coming up!  Pretty much every quarter of the year has some big, exciting workout that everyone does at the gym together.  In the fall we had Barbells For Boobs and winter was 12 days of Christmas.  Spring saw the whole Open, and it may seem like it’s right on the tail of the Open, but now we have Murph.  So start getting in some extra push-ups, warm-up with a little more running, and cool down with a longer run after class to get prepared!

 

In addition to Murph, we’re going to host a viewing party of Lone Survivor, featuring the story of Lt. Michael Murphy.  This will take place on Friday evening, May 26th at 7:30 p.m. out West.  More details to come!

 

Do you struggle with double unders?  If so, we’ve got a clinic coming up and it’s NOT with your CFK coaches!  Get a new perspective from a couple who live here in Knoxville and are actually World Champion Jump Ropers.  That’s right, World Champs.  You may have missed the blog post about them, but follow this link to check it out and get signed up!

 

We have some other exciting things in the works for this month, so keep your eye out!  Let’s move on to our Athletes of the Month!

 

—–

 

Let’s here it for our Athletes of the Month!  From North we have Bill Maddox, and at West a very special AOM and farewell to Jason Salandy.  Let’s hear from Bill first!

 

 

How long have you been with Crossfit Knoxville? 

 

I started the first of June, 2016

 

What got you interested in, or made you decide to try Crossfit Knoxville?

 

Ross Dempster has been a friend of mine for a long time but for some reason I had not seen him in a few months and saw him at a fundraiser in last May. He looked noticeably different and he was never out of shape anyway and he raved about Crossfit. So he told me to try it and I went with him the following Monday.  I had played pickup basketball three days a week at 6 am for the last 20 years. But it was clear it was no longer sufficient. I had hurt my foot that winter and missed a month and put on weight and basketball just was not taking it off.  I had just had my annual physical and it was time to make a change.

 

How has Crossfit Knoxville changed you? 

 

Well the obvious is that I have lost 35 pounds and I am in the best cardiovascular shape of my life even going back to my high school soccer days. But I think it has changed me a lot more than that. I have made some great friends. I have a stressful job and two teenagers so literally 6 a.m. to 7.a.m. is the only hour of my day when all the stresses of the day are not on my mind. Just attacking the WOD takes up all of my attention and for that I am very grateful. I have also been really motivated by the coaches and moved to change more than just my exercise. I now find that my stress level is lower and my focus is greater on the days when I work out. Initially I thought I would use Crossfit to supplement basketball but it has completely supplanted it by now!

 

What advice would you give to a beginner?

 

Give it two weeks at least. You will be miserable the first two weeks unless you are already in great shape. Clearly I was not but I made myself tough it out. I remember telling my kids I need a few minutes just to stand up those first few weeks, especially getting out of the car after a leg day.(I still have days like that). Secondly, embrace what you don’t like at Crossfit. Challenge yourself. I used to really dread the days which were mainly running but I just ran the first 5k of my life last week. No way could I have accomplished that a year ago but all of those days of multiple 400s etc were preparing me for it. Just let it expose your weaknesses and gain from it.

 

What’s your favorite Crossfit movement, and why? 

 

That is hard to pin down. I generally like all of the squats because, well, I am better at them than anything overhead. Truly what I enjoy most though are the mixed movement AMRAPs. The variety of movements is always challenging and never gets monotonous, and you always have to keep up with the pace. My favorite WOD of all the days here was the 12 days of Christmas.

 

What’s your least favorite Crossfit movement?

 

Burpees just seems a too obvious no? We also have a joke at the 6 a.m. North class that anytime the exercise has an East European/Asian name in it: Bulgarian, Turkish, Russian…watch out!  I would also be tempted to say overhead squats because it is by far my worst movement, but I don’t dislike it. I just wish I was better.

 

I will share this: one day last summer, when I was still new, I had to come to a later class in the morning, not the 6 a.m. The warmup was hungry, hungry hippos. There were exactly 3 people there. That experience was…um…below average.

 

 

I am just so humbled to receive any recognition. I am never near the top of the Whiteboard and I can barely overhead squat a PVC pipe. But I do think I can speak to what makes Crossfit work for me and my buddies at 6 a.m. north (and my surrogate crew at 5:30 a.m. west), is the culture of Crossfit Knoxville created by the coaches.  The atmosphere is one of support and camaraderie and not competition and comparison.  They know when to push me when I need it (always) but with Johnny, Kate, Rick and Scott (and Cassidy and Jonathan before them), I feel like I have personal trainers that tailor workouts that are customized for me to make the biggest gains. And that keeps me coming back every day. Not to mention all of the knuckleheads that are with me every day. Love you guys!

 

 

It’s great hearing that from Bill.  Now a man that truly needs no introduction, but who has always shown up and worked hard – at least by the time we call 3, 2, 1, go – and has brought an amazing spirit to the CFK community.  This next month we will be losing him as he moves on to a different job.  So here’s to Salandy!

 

 

How long have you been with Crossfit Knoxville? 

 

I have been with Crossfit Knoxville for 3 years now.

 

What got you interested in, or made you decide to try Crossfit Knoxville?

 

I was going to the Rush and just got mentally bored from doing the same thing over and over. Then one of my co-workers who was going to CFK gave it great reviews, so I decided to drop in one day, and I think I signed up that day.

 

How has Crossfit Knoxville changed you? 

 

Many may not believe it but Crossfit Knoxville has actually made me become more social,  and it has also made me more confident. When growing up as a husky kid you are self conscious about your body image, so taking my shirt of was always awkward. Now it’s pretty much second nature.

 

What advice would you give to a beginner?

 

Just show up and try as many of the different classes that are offered.  You’ll be surprised by the people you meet and the encouragement you will get from the members. Like having you run a 1/2 marathon.

 

What’s your favorite Crossfit movement, and why?

 

Butterfly pull-ups, hence the nickname #blackbutterfly

 

What’s your least favorite Crossfit movement?

 

Bar muscle-ups, only because I was able to get one and then they disappeared on me.

 

One last thing many of you may know already but my time at CFK is coming to an end in the near future. I wish I was able to give an individual bye to everyone, which may not be possible, but I want to let everybody know how much I have enjoyed my time at CFK. From running with Mary’s Miler’s to hanging out at the many Crossfit competitions, to the weddings I have been able to attended (invited and uninvited) it was all great times. Until the next time we cross paths at a Crossfit competition, marathon, or special life occasion, #blackbutterfly out.

 


 

Jason, from everyone at CFK, you will be missed!

 

We love celebrating habits as well, and that’s why we have the 20 committee!  The list got a little shorter over the last month, so if you fell off, get back on it!  May has just begun!

Reece Foster, Becca Bowen, Donna Dossett, Evelyn Shockley, Georges Brandan, Bill Maddox, Cameron Rayment, Erin Plyler, Jeffery Dix, Jennifer Brody, Matt Garrett, Mike Sheleton, Rachel Holland, Spencer Smith, Terry Keltner

 

 

Let’s call this next section Get Even Better.

 

Here I want to post some things that go a little beyond what we do in the gym.  It may be nutrition, mobility, or some philosophies about training.

 

First up, do you struggle with a front rack position?  You probably do.  And probably some overhead mobility as well.  Check out this video from Barbell Shrugged about how to assess your front rack mobility and see where you really need to be working.  If you have more questions, talk to a coach!

 

This next article comes from CrossFit.com, the original place for CrossFit.  Did you know there are 10 physical skills considered to be the basic components of fitness according to CrossFit?  They are great fundamentals and all work together when it comes to sport.  This article outlines just one, often the most neglected in our sport, accuracy.  Give it a read and challenge yourself to make very rep count!

 

That’s it for this month!  Keep your eye out on the Facebook page, Instagram, and our blog for more updates!  If you have any questions or comments, please share them with us!  Leave a comment below or on our Facebook page.

 

See you on the floor!

 

-Coach Scott

 


 

Give 100, Get 100!


Hello CFK,

There’s a saying that says loudly and clearly “the only thing constant in life is change”. But we are creatures of habit. So, why change? Let us tell you our whys.

We recently teamed up with Evolve Marketing to collect your feedback on how to improve our community. Based on your input, our referral process is newly simplified. It is tailored to be convenient to the new client as well as current members.

 
The process is this – Instead of a bringing a friend for a free trial class, simply fill out the “Refer a Friend” form at the bottom of our website with their name and contact info, then your friend will receive a request to confirm that he/she wants to try us out, and we’ll contact them to set up a free 1-on-1 intro with Coach Reece!

In addition, we’ve changed the referral bonus (formerly $40 to the referring athlete). It is now “Give $100, Get $100”. When your friend signs up for a membership at CFK, you’ll both be rewarded with $100. It’s a way for you to give the gift of fitness to those special people in your life, and our way of saying thank you for believing in what we’re doing!

 

We’ve attached a “How To Guide” for our new referral process. If you have any questions, as always please do not hesitate to ask one of your Coaches.

March 2017 Newsletter


Happy April, CFK!

I hope you all enjoyed kicking off the month with a little April Fools about our programming, though some of you seemed to like it!

March saw the bulk of the CrossFit Open go down.  As coaches, it was an amazing experience.  We saw so many firsts ranging from first gymnastics movements such as pull-ups, muscle-ups, and toes to bar, to PR snatches and repeat workouts.  We also saw an absolutely amazing community, which we’ve always known was there, but still leaves us in awe and grateful every time you guys show up.

Throughout March and into the first two days of April, we saw this drive and community continue with the Knoxville Covenant Half and Full Marathons.  We had a number of athletes from both gyms train for and complete their first or umpteenth race, with tons of support from friends and fellow athletes either through aid stations or physically running and riding next to the racers.

All in all, each and every one of you rock.  I speak for all the coaches when I say again that it is an honor for us to know you and coach you.

So we want to acknowledge EVERYONE who participated in these events.  So let’s start off our Athlete Accomplishments with that participation!

CFK Open

Abby Caplan, Adam Brophy, Alayna Wardroup, Alex Gavin, Ali Dorsey, Alison Oakes, Alvin Manabat, Angie Johnson, Artie Hill, Bart Russell, Becca Bowen, Bill Maddox, Brad Lokitz, Brian C. Jackson, Brian Welch, Bridgett Smith, Brittany Hadlock, Brittney Crump, Cameron Rayment, Caroline Johnson, Cassidy Taylor, Cassidy Tipton, Cathy Speck, Chelsea Johnson, Chris Cole, Chris Davis, Chris Griffeth, Christina Marshall, Cody Cothron, Corey LaRue, Dana Young, Dani Ray, Daniel Ingram, David Blevins, Deborah Burley, Denise Carr, Desiree Francisco, Drew Perkerson, Eric Berngruber, Erin Plyler, Hannah Prendergast, Heather England, Hongdin Loi, Jamah Wilkerson, James Hinderer, Janey Byers, Jared Hubbard, Jason Collett, Jason Hamilton, Jason Pan, Jason Salandy, Jeff Hall, Jeffery Dix, Jen Ward, Jennifer Black, Jennifer Brody, Jessica Greene, Joe Hurley, John Adams, John Faulconer, John Sanford, John Stowers, Johnny Davis, Josie O’Gorman, Jusston Hale, Justin Metzger, Kate del Solar, Kate Von Blohn, Kelsey McCormick, Kim Garvin, Kristin Drumheller, Lance Capobianco, LeeAnn Shelton, Leslie James, Lucas Whitworth, Lydia Greiner, Maha Abdalla, Maria Haun, Marissa Turner, Mark Inge, Matt Garrett, Meaghan Roland, Michael Love, Michael Selcer, Michele Ketchum, Mike Shelton, Mike Shopene, Miriam Mendoza, Mitchell Tipton, Molly McCormick, Nate Deal, Nate England, Nita Pettibone, Patrick Klepper, Phillip Burggess, Rachel Kronyak, Rebecca Jackson, Reece Foster, Reggie Nichols, Richard Sain, Rick Mulholland, Rickey Luttrell, Robert James, Ross Dempster, Ryan Bolt, Ryan Chapman, Samantha Roberts, Samara Griffin, Sara Erdner, Sara Uzzle, Scott Beasley, Scott Ward, Shannon Schupp, Shaun Dunlap, Shauna Welch, Shawn Adams, Spencer Smith, Steven Aungst, Tammy Debow, Tanner Paul, Tara Hurley, Tay Tobin, Terry Keltner, Tim Holseberg, Todd Gerringer, Tracie Worley, Truman Bonds, Whitney Seiber

Half-Marathon

Ashley McCloud, Ellen Patty, Janet Jentilet, Lola Alapo, Rachel Kronyak, Holly Porch, Alex Armstrong, Carrie Baker, Marcus Watson, Kelly Milligan, Elizabeth Neutens, Elizabeth Love, Michael Love, Jason Salandy, Derrick Sparkman, Stacy Johnson

Full-Marathon

Brandy Pittman, Julie Utterback, Kim Brophy, Amy Kouvas

Relay Teams

Marssia Turner, Lydia Greiner, Tara Hurley.

Athlete Accomplishments:

Shaun Dunlap was accepted into nursing school

Nate England 1st place overall in Dark Hollow Wallow 10k Trail Race

Heather England 2nd place in age division Dark Hollow Wallow 10k Trail Race

First Pull-ups or combining kipping pull-ups in the Open:

Kim Garvin, Alex Garvin, Jeff Dix, Jen Brody, Samantha Roberts, Cathy Speck, Tracie Worley, Becky Jackson, Rachel Kronyak, Abby Caplan.

Snatch PRs in the Open:

Rich Sain, Cody Cothron.

Most Workouts:

Becky Jackson did every workout scaled and RX!

 

How about Athletes of the Month??

Congrats to our two athletes of the month for March!  From CFK West, Becca Bowen!  And CFK North, Brittany Copeland!

First up this month, Becca Bowen!

How long have you been with Crossfit Knoxville?  

I joined in August of 2016 – going on 8 months!

What got you interested in, or made you decide to try, Crossfit Knoxville?

After working with a couple of personal trainers in 2012&2013 at The Rush, I dropped about 60 pounds and 3 pant sizes. Sure, I had a smaller frame and could do burpees for days and jog my way through 7 half-marathons (and one full marathon!), but put a barbell in my hand and I’d stand there like a deer in headlights. Fast-forward to 2016 after a fairly long gym drought – I wanted to get back in the gym, but personal training had become too expensive and I had never really figured out how to workout on my own. So when I learned from my former trainer that many of my favorite sessions were Crossfit based, it just seemed to make sense!

How has Crossfit Knoxville changed you?

The most overwhelming difference I’ve seen in myself is my mentality. I have struggled with disordered eating on and off since I was 13 – a little more than half my life. I’d had a lot of success in losing weight the healthy way with my trainers, but weight loss became an obsession and the feeling  of finally feeling “skinny” very much overshadowed the original focus on overall health and wellness. With the overwhelming support of CFK coaches and athletes who have quickly become family, CrossFit has been the first and only outlet in nearly 14 years that has cultivated a desire in me to be bigger, better, faster, stronger. I now get excited about fueling my body and I feel like a true athlete for the first time in my life. Besides, I’m going to need a little fuel in the tank if I want to ring that PR bell ?

What advice would you give to a beginner?

1) Don’t be intimidated by experienced Crossfitters. Learn from them, use them as resources, and ask questions. Even that giant sweaty tank of a dude next to you had a day one. 2) Trust and believe in your own strength. Nothing will hold you back more than the voice in your head telling you you can’t do it. That voice is wrong — I promise. 3) When all else fails, “keep your chest up, butt back, and abs tight.” 

(As a side note, I feel obligated to mention the importance of rest days. Unless you want to serve as inspiration for a CFK bulletin, just…remember to take them ?)

What’s your favorite Crossfit movement, and why?

I really enjoy deadlifts and back squats – there is something oddly satisfying anytime I get to use 45# plates on the bar. Though, everyone knows Rowling is definitely my favorite warm-up activity! #fourstrikesoneburpee

What’s your least favorite Crossfit movement?

I have a love/hate relationship with squat cleans, and anyone who witnessed 17.4 can attest to my extreme dislike of wall balls. I am, however, learning to let those weaknesses strengthen me. It’s far more rewarding to overcome obstacles that force me out of my comfort zone than it is to sit pretty with movements that come more naturally.

And next up, Brittany Copeland from North!

 

How long have you been with Crossfit Knoxville? 

-Started full time September 2016

What got you interested in, or made you decide to try Crossfit Knoxville?

-Some great friends were already involved in Crossfit and I started asking questions and knew I needed a change in my exercise routine. I was considering personal training until I talked to these CrossFitters about the classes and structured workouts. They were so encouraging and uplifting I knew I had to be apart of it!!  

How has Crossfit Knoxville changed you? 
-Wow where do I start?! It has changed me mentally and physically. Mentally I feel I have gained confidence in myself and my ability to complete and finish workouts. That voice of doubt that I had in the beginning is now a voice saying “I can do this.” I have developed a since of guilt when I eat bad or miss a workout because it becomes addicting once you start seeing results. It just makes you feel great for going and tackling the workout and living a healthier lifestyle. Physically I am retaining muscle memory and can tell when I try doing an exercise I wasn’t  able to do in the beginning and then getting  back to that exercise weeks later and seeing the improvement of being able to do it.  Crossfit has just changed my life all around for the better. 

What advice would you give to a beginner?  

-That every workout is doable and the coaches will teach and train you to do it and do it correctly. Crossfit is great at challenging you to do more than you think you can but everything is scalable to fit your your ability. I think most importantly I would tell Crossfit beginners is it’s a judgement free atmosphere. There is always encouragement and a welcoming community of people just like you!!

What’s your favorite Crossfit movement, and why?

-I like the gymnastic movements because of increasing my flexibility. 

What’s your least favorite Crossfit movement? 

– I would say front squats and chin over bar pull ups are my least favorite and most challenging

20 Committee!

One thing both of these ladies have in common is a high level of attendance.  Many of you do as well, so here’s a shout out to our 20 committee this month!

Terry Keltner, Jamie Becraft, Hongdin Loi, Becca Bowen, Donna Rosseland, Kate Von Blohn, Alayna Wardroup, Erin Plyler, Scott Ward, Rachel Holland, Michael Selcer, Tay Tobin, Cameron Rayment, Dana Young, Kim Garvin, Josie O-Gormna, Georges Brandan, Spencer Smith, Andy Parker, Andy Lorenz, John Hassett, Cody Cothron, Jeffery Dix.

The list was a little shorter this month thanks to spring break!  Let us know if you took your fitness on vacation and worked out in a different gym!  We’d love to see some pics as well.

April Challenges:

Every month begin looking for some challenges to go out!  These challenges are meant to make you better at CrossFit and life.  They take just a little bit more time, but will be great for you.

This month I’m throwing out one for mobility and one for strength.  For your strength challenge, keep an eye out the next few days to see your strength challenge!  Hint:  It’s going to help with Murph!

Let’s work on those ankles!  Tight ankles and calves can affect everything in CrossFit from running and double unders to your squat and olympic weightlifting.  If your ankles have more flexibility, you can get lower in your squats, and you can keep your calves from cramping up after lots impact.

Here’s your challenge:  90 seconds per leg, twice a day.  I’ve prescribed this for lots of athletes over the years and anyone who has followed through has seen huge benefits!  Just like we normally do after a workout, find a post, door frame, elevated surface on the floor (foam rollers or large books are great at home), put your mid foot on it as high as you can, heel on the floor, then squeeze your butt and drive the hips forward.  You will feel a deep stretch and I want you to stay there for 90 seconds!  Set a timer!  Do it on commercials!  Just get in one set per leg, twice a day.  You’ll squat lower, and PR your snatch.

To Close Out:

Thanks for reading this far if you did.  We’re working to redevelop the newsletter and we want your input!  Please comment below or e-mail [email protected]  Things you like seeing, don’t like seeing, or more things you’d like to see!  If you send questions, we’ll answer them as well!

For now, I leave you with a post from CrossFit Mainsite.  They’re a great resource, and this is a great article for everyone to read and keep in mind as we chase those ever allusive PRs.

Thanks for reading, and see you on the floor!

-Coach Scott

9 years in the making!


Happy St. Patty’s day everyone!

17.4 is here and we’re pumped about hosting SML tomorrow, but did you know that today has way more significance than just the Open and drinking to your Irish heritage?

Eight years ago CFK held it’s first workout in Cedar Bluff.  The former location was across the street from the current West gym, where there is now Tandy Leather.  At that time the gym only occupied half of the space, and the other half was a Radio Shack.

Before that, CrossFit Knoxville was established in October 2008 in Johnny Davis’s garage gym.  This is how the majority of CrossFit gym originally started:  the home gym.  Communities would build, expand, and over the years have turned into what we have today.

So today we’re celebrating 8 years in the Cedar Bluff Shopping Center and looking on some old times!  Check out some of these GREAT pictures and videos from back in the day.  You may even see a few familiar faces!

The OG crew

Hanging out in the garage gym.

Running in the streets!

Hanging around before and after class.  Some things never change!

Our fearless leader in with some of the OGs of CrossFit at his CF Level 1 Cert.  Zoom in and see which CrossFit celebrities you can spot.  HINT:  One of them writes our programming and one of them is on the live broadcasts of the Open workout releases.

Johnny’s neighbors probably had enough of him filling up the streets with all his friends.  Time to move to a new location!

First workout at the new place!  Check out those polished kettlebells!

Empty space to start.

Next to Radio Shack.  They would come to love loud music and barbells slamming.

Filling it out!  Rig, rings, squat stands, platforms, rowers, boxes, and of course, kettlebells.

For even more flashbacks, check out the following videos provided by our favorite gym juggler:

Benchmark WOD Angie

Doing dumbbell snatches WAY before they were cool and in the Open

Grace on Christmas Eve.  Listen and the beginning for some good coaching.

And finally, as the Open draws to an end, we look to the CFK Games.  Here’s a flashback to the original CFK Games!

-Coach Scott

March 2017 Newsletter


Greetings all!

Week-to-week you all see the Week In Preview (WIP) with updates about what has happened the previous week, what’s coming up, and everyone’s favorite:  a preview of the workouts to come.

Here we have something a little different.  Many of you have known we have a monthly newsletter for years, but many of you may have never seen it come out!  Here we will share news of upcoming events over the next few months, athlete accomplishments, athletes of the month, and also some bits of information regarding CrossFit, weightlifting, gymnastics, mobility, and many other things.

So let’s start off with those athletes who exemplify our community and devotion to changing their lifestyle to be healthy and happy through CrossFit.

Continue reading “March 2017 Newsletter”