Week In Preview – June 5th, 2017

Signal loud and clear with your body that you love being right where you are. Physically radiate fun, fight, passion, and poise, no matter what the circumstances.”

— James E. Loehr


Thanks to everyone who came out to Murph at both locations!  We had a great turnout all around, with more people than we’ve ever seen wearing weight vests.  A great way to honor the fallen.

We’ve been seeing a lot of various PRs around the gym lately and we’re extremely proud of everyone.  Don’t forget that if you made a big achievement, or know of another athlete who has crushed it lately, send me an e-mail and it will be included in the newsletter!

We have several events coming up over the next few weeks, and we want to see you there!

First up is the Baseline Nutrition Workshop coming up on the next two Tuesdays!  Follow that link and sign up for one of them.  This is a great opportunity for new and experienced athletes.

Second is the World’s Largest Kids Party which will be this Saturday, June 10th.  Follow that link as well to learn more!  We need a lot of volunteers!

Let’s see what the week looks like!

Monday – Olympic Lifting Day!

Every 3 minutes for 7 sets perform 1 hang squat clean and 1 front squat.  This will be heavy and focus a lot on technique.  Finish up with some accessory strength work at the end.

Tuesday – Hard Rowing

Start off with some fun wheel barrow walks!  After we have some fun with that, get serious with 4x1k rows with 3-5 minutes of rest in between.  Go hard and fast!

Wednesday – 2017 Regional Event 1

It’s like a harder version of Murph.  Wear a 20/14 lb weight vest for Rx.  Run 1200 meters, then 12 rounds of 4 STRICT Handstand Push-ups, 8 Chest-to-Bar Pull-ups, and 12 air squats.  25 minute time cap.  Yes, this is extremely hard.  Yes, some regional level athletes were time capped.  Yes, there will be scaling options!  Check out some of our hometown boys in this video of Event 1 front Central Regionals!

Thursday – Forearm Pump

EMOM for 21 minutes of farmer’s carry, calorie row, and heavy deadlifts.  Good form today, a little lower intensity after Wednesday.

Friday – Everybody’s Favorite Movements

30-20-10 of……Burpees and Overhead Squats!  RED Friday, work a little harder and complain a little less!

Saturday – Partner AMRAP

With a partner do as much as you can with your partner of supine barbell rows, KB/DB strict press, and box jumps.  While one partner works the other does single unders.

Looking forward to this week!  Get out and enjoy the sun while we have it!

See you on the floor!

-Coach Scott

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.


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]




The great potato debate

Hey guys and gals,

If you’ve ever thought that one potato was worse than another, or that all carbs are bad, check out this article from Precision Nutrition to get a better grasp on the facts!

Eat your veggies!

Veggies are important.  We all know this, and we all talk about it, but many of us still avoid them because we don’t like them, or we just don’t know how to cook them.

We found a very helpful article and infographic from Precision Nutrition to help you out!  Take a look, try some things out, then talk to a coach if you have more questions.

Greater Than Sampling!


Did you go to a Friday Night Lights event and sample some of the greatness?  If you missed out, your chance is coming to CFK!

Greater Than is a clean sports drink for hydration made from coconut water.  Coconut water has been shown to be excellent for hydration and recovery, and with summer creeping up on us, it’s time to step up the hydration game.

Next week Greater Than will be at North on Monday night and West on Tuesday night.  Mark your calendars, get a good workout in, then get some free samples!

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”

Nutrition Seminar Series

Coach Cassidy is back with another round of nutrition knowledge! Next week she’ll be at both locations to kick off her 3 part on making sustainable, healthy nutritional habits part of your life!


We’re limiting this series to 15 participants at each location West/North, and it’s first come first reserve. To register, email coach Cassidy with your name and location!


Part 1: Prioritizing nutrition & Quantity Control (hand method)

Part 2: Meal prep & meal planning

Part 3: Supplements, hydration, sleep, and how to eat for your body type!



Part 1: Tuesday, February 28 @ 6:00 pm

Part 2: Tuesday, March 7 @ 6:00 pm

Part 3: Tuesday, March 14 @ 6:00 pm


Part 1: Thursday, March 2 @ 6:30 pm

Part 2: Thursday, March 9 @ 6:30 pm

Part 3: Thursday, March 16 @ 6:30 pm


Week in Preview – February 13, 2017

Apologies that the WIP was only in e-mail form last week!  But have you checked out the new website??  It’s pretty cool!

We know schools were closed last week due to illness and some of you may be suffering from that as well.  Nutrition and supplementation are on your side!  Two of our favorite immune boosters at the gym are SB3 Probiotics and Vitamin D3, both by Pure Pharma.  Ask a coach for more details!

The Open is just around the corner!  We’re looking forward to seeing everyone test their fitness and see what this competition thing is all about!

Don’t forget that this coming Saturday will be the Row’d Royalty and Athlete Appreciation Party out North.  We’re looking forward to seeing you there!

Monday – Monostructural Gymnastics

Ten minute work intervals that finish with AMRAPs.  Say what??  Row 2k/1700 m in 10 minutes, with remaining time do some wall balls.  Then run 1 mile in under 10 minutes, and finish out with box jump overs.  Finally, alternating EMOM of handstand holds and hollow holds.

Tuesday – Weightlifting in the Rack!

If you enjoyed the jerk workout and the clean workouts the last two weeks, you’ll love this one!  E3MOM for 7 sets, 3 Front Squats and 1 Split Jerk.  Finish with some gymnastics strength training afterward.

Wednesday – Jump and Thrust

12:00 time cap to do 120-80-40 of double unders alternating with 30-20-10 DB/KB thrusters.  The real time goal is 5 minutes, so move fast!

Thursday – Return of the Row

Row 500, rest; row 1000, rest; row 2000, done!  Yes, this is very similar to Row’d Royalty.  Yes, Row’d Royalty hurt.  Yes, this is a great way to build your engine and be easy on your joints and muscles.  Get it in!

Friday – Clean Kip 15-15-15

Take 10 minutes to work up to a heavy double on power clean, then switch to 5 rounds of 15 power cleans and 15 toes to bar with a 15 minute cap.

Saturday – Partner Barbell

Divide your reps however you want to achieve 42 Deadlifts (315/205), 30 Thrusters (165/115), 18 Power Snatches (135/95) in under 15 minutes.  It’s heavy; it’s fast.  Challenge yourself and your partner today.

The programming looks a little different this week for sure!  It’s still a lot of fun days, but we’re always looking ahead.  Everyone will be ready for the open when it rolls out next week!

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.

Week in Preview – January 9th, 2017

The CFK Challenge Series has begun!  We had a large turnout for the first week of Row’d Royalty and some great scores posted.  Thanks to everyone who came out to both locations.

You can still do the work out and submit a score by Monday January 9th!  Get in those rowing workouts!

Coach Cassidy is leading a Nutrition Series this month!  It covers a LOT of great information.  We’ve already filled most of the spots for this month, but sign up for the waiting list and you’ll get first dibs on the next one.


Monday – Barbell Complexes

Working up to a heavy set of 1 hang power snatch and 1 hang squat snatch.  This will be very challenging for most.  Work on stability in the overheard squat and speed under the bar.  Follow this up with some gymnastics stamina, holding at the top and bottom of the rings, plus a push-up test!  What is your max in 1 minute?

Tuesday – 40 min EMOM!

These long EMOMs are working on pacing for long workouts and building aerobic capacity with some speed.  Alternate with wall balls, calories, burpees, and power cleans.  A lot of great work here!  Come in and burn it out!

Wednesday – Heavy Font Squat!

Work to a heavy double on your front squat in 12 minutes, then follow with 3 rounds of box jumps and pull-ups.  This part should be 5 minutes or less.

Thursday – Odd Object Work!

Four rounds through of a 200 m run, then 100 ft walks with a farmers carry, and a front rack hold, followed by some double unders.  Lots of midline stability today!  Focus on the core and staying upright while you do these carries.

Friday – 16.3!

The Open is coming!  Get in this Open workout from last year.  Power snatches and bar muscle-ups.  Don’t run off though!  There’s some quality accessory work after class.

Saturday – Crank Up the Volume

With a partner, 100 Hang Power Cleans, 100 Shoulder to Overhead, 100 Deadlifts.  This is an AMRAP of push-ups, toes to bar, and air squats!  You have 9 minutes to complete each of these, then AMRAP one of those movements with the remaining time.

Keep up the rowing challenges!  Get your nutrition on!

Don’t forget the sample sizes for New Gear will be at North this week and West next week!


See you on the floor!

-Coach Scott