Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz

 


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?


Weekly WODs: 

Monday

Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00

2-4-6-8-10…

Sit Ups

4-8-12-16-20…

Slam Balls/Plate Ground to Overhead

1-2-3-4-5…

10m Shuttle Run

Tuesday

Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!
Burn 

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets

Wednesday

Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!
Burn 

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap

Thursday

Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.
Burn

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters

Friday

Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.
Burn

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups

Saturday 

Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.
Burn

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls

Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius

 


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 

Monday

Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls

Tuesday

Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
Burn 
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups

Wednesday

Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
Burn 
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –

Repeat.

Thursday

Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
Burn
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap

Friday

Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
Burn
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap

Saturday 

Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
Burn

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

6-Week Teen Strength & Performance Program

The mission of Tri-Star Strength & Performance is to increase athletic performance through hard work and discipline.

Our mechanics-first approach improves power, explosiveness, and athleticism while decreasing the risk of injuries in sport. Our goal is to produce the most durable, athletic version of the athlete.

Principals: Be Disciplined, Show Respect, Encourage Others, Work Hard.
  • Be Disciplined: Never cut corners – train like everyone is watching, even if no one is.
  • Show Respect: Treat others how you want to be treated.
  • Encourage Others: Be supportive of teammates, and those around you.
  • Work Hard: Effort over everything. Give 100% and never quit until the task is complete.

6-Week Teen Program (13-18 years old)

Dates:

  • July 6 – August 14

Pricing Options & Registration Links:

  • Saturday Only (6 total classes): $90 – Register HERE
  • Tuesday/Thursday Only (12 total classes): $145 – Register HERE
  • Tuesday/Thursday/Saturday (18 total classes): $200 – Register HERE

Class Times & Locations:

  • Tuesday & Thursday: 5:30 p.m. (West Location – 9311 Kingston Pike)
  • Saturday: 11:45 a.m. (North Location – 906 Callahan Drive)

*All classes are 60-minutes

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, pick your location, and book your free session. Beginners are welcome!
Session Times:
Tuesdays (West Location): 5:30pm & 7pm
Thursdays (North Location): 5:30pm & 7pm
Saturdays (Both Locations): 9am

CFK Performance Memberships are divided into three tracks:

Tri-Star Weightlifting – ($99/month)

 

Tri-Star Compete – ($129/Month)

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!

Athletes will receive 5 days/week programming, get access to CFK’s Tri-Star Weightlifting classes (3x/week), Open Gym hours, and meet coaching.

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 – ($129/Month)

The focus of Tri-Star sports performance is increasing general athletic ability and improving performance on the field of play. Athletes receive access to Tri-Star Weightlifting classes (3x/week), as well as unlimited access to CFK Burn classes.

CFK Burn classes: Programming will include high-intensity conditioning training to supplement weightlifting classes. We use simple but effective movements with moderate weight loading to maximize power output and increase general athleticism.

 

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.

 

 

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.

 

 

Week in Preview – January 28, 2018

“Be the person your dog thinks you are.”  Unknown

 

If you’re interested in improving your Weightlifting for CrossFit or want to compete in the sport, contact coach Scott at [email protected]

Boxing with Coach Eppolito

 

Come learn from the best about self defense and boxing!  Coach Eppolito is inspiring and fiery with amazing skills as a boxer and coach.  Come learn something new at North this weekend!  Check out this link to learn more.

 

CF^2

 

We’ve told you all about it and it’s time to throw down!  Get a partner and come out to help raise money for the Cystic Fibrosis Foundation on February 10th.  Partner row and partner thrusters, come out and compete for some prizes!  Follow this link!

The Week

 

Monday – Doctor’s Orders

 

Three rounds of air squats, push-ups, and calorie row.  A simple and straight forward workout, but always remember to break up your push-ups early.  They accumulate a lot of volume and muscle fatigue.  Stay tight in your air squats and hit some quality reps!  Don’t just collapse to the bottom, but make every rep count.

 

Tuesday – Handlebars

 

If you’ve done Helen before, you’ll sense some similarities here.  Four rounds with a 300m run, 15 T2B, and 7 clean and jerks.  The weight shouldn’t be so heavy that you couldn’t go unbroken, but plan to break up the barbell work into 2 or 3 sets to save fatigue.  Pick a solid scaling option for T2B because those accumulate fast and can fatigue the core and shoulders.

 

Wednesday – Squat Day

 

This is the last week of adding 5 lbs to the back squat.  We will continue the cycle, but next week we will retest our 5 RM back squat with some solid form.  Then we will start over the squat cycle with new numbers.  Remember, we’re not training the squat.  We’re using the squat volume to train for everything else.  Between the back squat sets this week we will get in some more strict press and tempo ring rows.  We will also be testing a 5 RM strict press next week!

 

Thursday – Lung Butter

 

We get to work on a different movement today, the Sumo Deadlift!  We’ll teach some technique and work to a heavy 3 rep.  This will be an odd stance for most, but in many ways simulates more real life situations of picking something up and moving it.  Follow it up with a workout in teams of 3 with 7 kb swings, 150′ shuttle sprint, 7 burpees to a target, and shuttle sprints again.  A partner completes a full round before the next partner goes.

 

Friday – Chip Shot

 

AMRAP for 13 minutes of dumbbell snatches, wall balls, calorie row, and handstand push-ups.  This is a very Open style workout with new and old movements from the Open.  If you don’t plan to compete, or plan to do the Open scaled, practice regular or hand release push-ups.

 

Saturday – Slap Happy

 

A series of 5 min AMRAPs with a partner.  Each round has a 100 double under buy-in.  Once that’s done in each round, use your remaining time to complete some front squats and burpee box jump overs.  The burpees stay the same, but the squat reps go down as the weight goes up.

Mock Meet Registration

Come learn about the sport of Weightlifting!

 

Whether you have ever wanted to compete in weightlifting, enjoy watching weightlifting meets, want to get better at lifting, or just want to learn something new while you watch friends throw some weight around, this will be a fun gathering!

 

This Mock Meet will be informational and lifting.  We will talk about what happens at weightlifting meets behind the scenes, strategies involved, rules of weightlifting, and the different levels of weightlifting from local, to national, and even worlds.  Plus, any questions you have!  We’ll be happy to answer.

 

This will be informal with some stop and go to explain what is happening throughout the day.  Bring a chair and hang out and get your lift on.

 

Please click on the calendar icon next to the class, sign in to Wodify if it prompts you, and it should reserve your spot this Sunday!  Even if you’re just coming out to watch, please register so that we can have an accurate count and e-mail everyone.  Thanks!

 

 

 

 

Weightlifting Mock Meet

Have you ever wondered what goes on at a weightlifting meet or behind the scenes?  Here’s your chance to find out!

 

Several athletes at CFK will be going to a weightlifting meet in January and we want to give everyone a taste of what it will be like to lift in competition before they go.  And you’re invited to lift as well!

 

This will be a chance to learn how a weightlifting meet runs, what some of the strategy is, and also get some lifting in.  We will run a women’s session first with no more than 12 athletes, then a men’s session afterward with 12 athletes as well.  It’ll be a fun and relaxed atmosphere and everyone is welcome to come and watch as well!

 

The mock meet will be Sunday, January 14th at CFK West beginning at 11 a.m.

 

If you’d like to volunteer to help or lift, please e-mail coach Scott at [email protected]

6 week Olympic Weightlifting at CFK

If you have a desire to get stronger, faster, or more efficient in dynamic movements, Olympic Weightlifting may be for you!

 

Athletes who have completed the 6-week weightlifting course have seen PRs in strength across the board, but have also gained confidence in workouts with more challenging weights than before and even seen PRs in metcon times.

 

In the 6 week long course we will cover the more technical aspects of the Olympic lifts through complexes and focused drills.  Athletes will receive individual cues and custom exercises to close the gaps on weaknesses.

 

In addition to technical work, athletes will also train pure strength by squatting 3 days a week, combined with either a push or pull.

 

Classes will meet Monday and Wednesday at either 8:00 am or 6:30 pm at the West location.  If you would like to sign up, please follow this link!  Space is limited, so go now!  If there are not enough spots available for you in this cycle you will be added to the waitlist for the next cycle.

 

Coach Bio

Coach Scott has been doing CrossFit for over 6 years, coaching for over 3 years, and focusing on Olympic Weightlifting for the last 2.5 years.  He is a USAW Level 1 Sports Performance Coach and has trained under National and Olympic level coaches.  Never having been a high school or collegiate athlete, he has learned the Olympic lifts from the fundamentals and learned all the necessary progressions to improve the different areas of the lifts.

CrossFit LiftOff

It’s the final event of the CrossFit year!  The LiftOff!

 

This is an opportunity to test your 1 rep max snatch, clean and jerk, and hit a classic CrossFit Metcon.   As is tradition, we won’t find out what the metcon is until the week of the event.

 

Friday, December 1st starting at 5:30 p.m.

 

This won’t be just your regular max out session!  We’ve invited our very own national level weightlifter Shannon Beasley to come in and talk about the mental game of weightlifting!  Not just how to be strong, but that it’s great to be strong!  What to do on days when your lifts just aren’t there?  How to approach PRs?  She is going to share some strategies with everyone, plus go over some fundamentals of weightlifting.

 

 

We’ll plan to start things up around 5:30, lift around 6, then start WOD heats around 7 or 7:15.

 

Feel free to register online at games.crossfit.com and see how you stack up against people around the world, or if you want we will be accepting donations to help Shannon Beasley go to the American Open Finals in Anaheim, California.