CFK Weekly: September 25, 2022

Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Shirt pre-order (Logo Above) and sign up sheet to come.


Programming Sneak Peek!

Monday:

Let’s build to a heavy double on the Power Snatch today! The Metcon after may not look that bad at face value however, the prescribed weight on the barbell is intended to take multiple sets, this is intended to be a threshold that may get a bit grindy.

Tuesday:

Push and Pull! Gymnastic strength and Strength paid together. Then we will hit a spicy AMRAP that is going to have you fighting failure on or more movements.

Wednesday:

5×5 Deadlifts!!! You get to build on these ones today with a” relative” goal of 80-85% of you 1RM. Then we get to test favorite.

Thursday:

Multiple rounds that will add up to some great volume, great day for a pace that works on some skill!

Friday:

5×2 OH Squats! We are looking to work across a weight here. Our goal here to build your stability overhead. Then we hit a WOD that is going to test your shoulder endurance in multiple ways. Solid day to build solid shoulders.

Saturday:

Today is one of those days that we get to get work done if you like have a tasks and doing work today is the day. Then we will knock some dust off some equipment we haven’t touch in a while.



Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian 11:30AM

During this session you will learn, re-learn, practice, and integrate basic poses and movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen. We will add on banded work, weights and dynamic movements to take the training to the next level.


CFK Weightlifters!!


Mock Weightlifting meet! October 2nd @ North! 10:00Am!!

This meet is will  be for anyone who is competing at the USAW Meet on October 8th. Spectators and members are encouraged to come and help your fellow athletes prepare.


Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime Come to Weightlifting mid-week Wednesdays: North @ 6:30pm and West @ 7:00pm. Also Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: September 18, 2022

All CFK ATHLETES: SAVE THE DATE!

Thursday September 22nd CrossFit fundraising challenge, Battle Cancer, is coming to WEST and taking over our 5:30 and 6:30 PM classes!

There will be plenty of fun, some exciting giveaways and, of course, plenty of sweat! There are no prerequisites and all ages are encouraged to come along and join in. So message your gym buddy and get booked in!

#CrossFit #BattleCancer #Fundraiser #BattleCancerUSA


Programming Sneak Peek!

Monday:

Let’s start the week by getting heavy on Power Cleans. Then we get to cycle the Barbell in a multiple round AMRAP that is going to test your grip and spike your heart rate.

Tuesday:

Intervals of a Chipper today. The goal is to go unbroken on the movements as best as possible. Try and aim for consistent rounds here. Maintaining a hard but not full on sprint pace will help ensure you keep at a Threshold effort.

Wednesday:

Wave Loading Front Squats are back, this time we get heavier. The Metcon will reward your efficiency on your movement and test your strategy of how to break the work up.

Thursday:

Partners today! There are rounds of work to be done today and your partner dictates how your ability to work.

Friday:

Today is going to be a fun grind! Pairing ascending Deadlift weights with a gymnastics skill will prove taxing. Let’s get after it and force yourself to keep moving.

Saturday:

Barbara to cap the week off! One or more of these movements will put you at or past your threshold today so lets keep moving to cap off the week!



Save the Date: CFK’s next In-House Competition Saturday, October 29th!

More details will follow but let’s mark your Calendar and get your Friends ready!


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

During this session you will learn, re-learn, practice, and integrate basic poses and movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen. We will add on banded work, weights and dynamic movements to take the training to the next level.


CFK Weightlifters!!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: September 11, 2022

Save the Date: CFK’s next In-House Competition Saturday, October 29th!

More details will follow but let’s mark your Calendar and get your Friends ready!


Programming Sneak Peek!

Monday:

Starting the week with a familiar OH Complex! Then we will have a spicy multi round AMRAP that will have your legs and lungs on fire. Get ready to jump today!

Tuesday:

We are going to spend some time working on you skills upside-down and/or your comfort at getting upside-down. Our AMRAP today is going to test how well we can judge our Threshold when the WOD gets a little longer.

Wednesday:

Who doesn’t love a good complex? Squat Snatches today with an additional OH Squat. Let’s see what you can build up too. Then we’ll hit a EMOM that is will have you cycling your barbell.

Thursday:

Time to Test! We know what your 1k Row is so now we can see how you can stretch that pace out. Then we will have time to get a solid pump in!

Friday:

Grab your Partner! We have a fun Chipper with some Clean & Jerks as well as Gymnastic Skills!

Saturday:

We are taking a few Favorites and putting them together!



Save the Date and Reserve your Spot!

Only 12 Spots Available: Reserve Here!

Ready to UNLOCK Your Squat Mobility???
Plan to be at CrossFit Knoxville West for our squat mobility workshop with Dr. Blake Bohanan of Shift Performance Therapy (AKA Coach Blake)!
You will learn:
1. What is holding back your squat.
2. How to unlock your squat mobility.
3. How to continue squatting through injuries.
Expect to leave with a better understanding of the elements of squat mobility and a specific tailored routine to improve your squat!

Squat Mobility Workshop (2).jpg


IT IS OFFICAL CFK is a Sanctioned USAW Club!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.



Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: August 21, 2022

Programming Sneak Peek!

Monday:

Wave Loading Front Squats! We are going to work off percentages today; so make sure to look up your history in Wodify to help guide you here. Then you and a friend are going to see how many rounds your legs get you through. This is a awesome WOD for training Lactate Shuttling!

Tuesday:

Starting off with midline and shoulder stability. The accessory work will get you prepared for this PACER, where finding your pace will be key to not blowing up with rounds to go. Think RPE 7 in the first few rounds here.

Wednesday:

We have a fun one today with Power Snatches. Your “accuracy” will help decide how much work you do today!

Thursday:

Quality is the goal in this EMOM! We are doing push and pull today. Let’s work on your pull/muscle ups today. If you want to sting a little today you’ll get that too.

Friday:

Strength Complex working on getting that barbell overhead and getting yourself under the bar. Now that we got some strength and technique work done, lets test your shoulders endurance in rounds of an AMRAP.

Saturday:

We rocked shoulders on Friday so let’s get after your legs today with “Kelly” to cap your week of training!



CFK TOTAL: 2 Weeks and LOTS of PRs Later!

Thank you so much to everyone for coming out and participating and/or cheering on your fellow athletes! As we wrapped up our strength cycle we could not have thought of a better way test the work you put in! Congratulations to our Winners from this past Friday!


Like OLY Lifting? Want to Test yourself?

CFK will be forming an OFFICAL USAW Team!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

More details and sign ups will be coming in the following weeks! We are extremely excited to announce this and have this opportunity available for all of you lifters out there. Any questions can be directed to [email protected]


Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

More details will follow so be on the lookout for those!


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, August 14, 2022

Programming Sneak Peek!

Monday:

Let’s start out this week with some with some Accessories! The Metcon that follows rewards how well you can maintain your Threshold. You get to earn your rest in this one.

Tuesday:

Skill work on the ropes. Then an AMRAP that will keep you moving. Let’s get some quality bodyweight movement in today and avoid going to failure!

Wednesday:

Barbell work today! An Ascending weight structure will give you a chance to test your numbers here. Then we’ll see how well you can cycle a barbell on this burner.

Thursday:

Strength & Stability followed up with a Gymnastics Metcon that’ll get you inverted! Great day to work on positions.

Friday:

You and a partner get to attack a fast and furious WOD together with Sumo Deadlifts High Pulls!

Saturday:

Fun Chipper today! Move steady to knock out the work, don’t go out to hot on this one.


Programming Going Forward

Constantly Varied, Functional Movements, Performed at High Intensity, over broad time and modal domains. This is and has been the recipe for success with Crossfit. The presentation may look different but the recipe stays the same.

We are switching the way the WODs will look and be scored. Comptrain (Sweat, Train, Compete) is changing their Affiliate Programmaing and we want to offer the best programming possible. As you have seen over the past few weeks some WODs have been scored Traditionally RX’D or Scaled, we are working back in that direction.

We are going to take what we loved and learned from Comptrain and utilize the knowledge from our ownership moving forward. This gives us the ability to incorporate more skills work, weightlifting, and programming specific to our Athletes (you).

So what does this mean?

The track system we have been following will be going away. If you have become accustomed to your track,  we understand! Coaches are there for you to help set you up for success based on your goals!

 

Please reach out with any questions!



CFK TOTAL & BBQ

Thank you to everyone who came out to West. We had a lot of impressive totals and PRs were had! Congratulations to everyone!

Friday Night Lights: North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

-Event starts at 6PM! Feel free to show up early and start warming up. Athletes will have 20 minutes to complete the Total. 3 Attempts at each lift in order, Squat, OH Press, & Deadlift.
BBQ will be provided along with drinks and baked snacks (by Chelsea Donaldson, a.k.a. “chubby_behem0th”)
**Prizes for top 3 male/female athletes!**

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, August 7, 2022

Programming Sneak Peek!

Monday:

Push Press today! Then we are doing a fun AMRAP with rounds of rest where we get to cycle a barbell with some fatigue built up. How consistent can you be while trying to maintain a high output?

Tuesday:

Let’s start today with some controlled movements and develop some strength that transfers to more advanced movements. 5 Rounds of the following Metcon will test your Threshold ability on one if not more movements, you have to keep moving on this one.

Wednesday:

Power Snatch Complex? Yes, please. Let’s dial in that technique and then use it. During this Benchmark sandwich you get to build a strategy and see if it pans out!

Thursday:

We have a solid pacer here today! Steady wins this race, find a pace and let’s get after it. Keeping your split times is great to see if you can maintain effort and dial not crossing over that Anaerobic line. Then lets get some quality work in on the rings!

Friday:

CFK TOTAL Tonight at West! We’d love to see you out if you can make it, let’s test those strength gains (Sign Up) or cheer your friends on! Speaking of friends grab a buddy or make a new one for this WOD! We have some work before the WOD as well but today is all about KB and Core control!

Saturday:

The Chief! Can you hit it hard and consistent today? Let’s see who can add up rounds and reps in this sprinty WOD.


Please welcome the next newest addition to the CFK coaching team, Coach Dustin!  Dustin is not only one of our coaches but is also part of the new ownership group at CFK.

Dustin has many years of CrossFit coaching experience including being the head coach, director of programming and co-owner of CrossFit Pistol Creek in Maryville.  He has received his CrossFit Level 1 and 2, also completing the CrossFit Gymnastics course.
Dustin, his wife Ashley and daughter Harper are a CrossFit family through and through. They are passionate about the CrossFit community and all it encompasses. Dustin truly wants to help people make progress and become the best versions of themselves.  While not only possessing technical coaching ability, he will often be the biggest cheerleader of your successes.
Welcome to the team Dustin!  We are really excited to have you!!


Save the Date: CFK TOTAL & BBQ

Friday Night Lights: West August 12th & North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

8/12 at West starting at 6:30pm, feel free to show up at 6pm to start warming up in the downstairs.
-First heat starts at 6:45pm, athletes get 20 minutes for 3 attempts at 1 rep max back squat, then strict press, then deadlift.
-Heats run roughly every 25 minutes.
8/19 at North starting at 5:30pm, feel free to show up at 5pm to start warming up in the weightlifting area.
-More Specifics for North coming next week!
BBQ will be provided along with drinks and baked snacks (by Chelsea Donaldson, a.k.a. “chubby_behem0th”)
**Prizes for top 3 male/female athletes!**


Bristol Burnout

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

Mechanics, Consistency, Intensity.

Why MCI?

Mechanics, Consistency, and Intensity. It’s the way we teach all movements, not only for technique purposes but for safety too, as well as longevity of training. When sticking to the MCI of training you are able to learn the proper way to do your movements, how to do them consistently well, and able to slowly increase difficulty over time so as to not overtrain or increase the risk of injury. When an athlete is brand new to this style of training their body will take on a fair amount of shock at first before it learns how to recover and adapt. Sticking to the MCI allows time for the new athlete to get in great workouts while increasing their ability over time.

 

What Is MCI?

As stated above, MCI stands for Mechanics, Consistency, and Intensity. When these three things are integrated into training the risk of injury goes down, the body’s ability to recover goes up, and gains/improvements can still be made at a steady pace. Aside from the obvious, reducing the risk of injury is crucial to achieving goals because it reduces the number of setbacks you may encounter. This goes hand in hand with MCI because of the “C” being consistency. So we have mechanics being your technique, consistency being frequency of good technique, but also how frequently you train, and intensity being what makes your workouts more difficult.

Mechanics

Mechanics are your technique. Every exercise, every movement, has certain mechanics that allow your body to perform said movement. This can be described as holding/achieving certain postures throughout a range of motion. For example, an air squat: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The chest up, knees out, and feet flat would be our posture. Passing below parallel and then standing to a full hip and knee extension is our range of motion.

Consistency

Air squat mechanics have been established. Now we need consistent mechanics throughout our workout. Consistently achieving the proper mechanics of the movements is crucial to longevity and reducing injury. This consistency is not just to the end of a workout, but also to the end of a week of workouts. Alongside consistency of mechanics, we need consistency of activity. The more consistently you are active, the faster your body learns and increases its ability to recover; recovery-ability is key in making gains and improvements.

Intensity

Intensity is any variation that increases the difficulty of a movement or workout. This could be a tougher movement, more weight, more reps, less rest time, etc. Continuing with the air squat example, the mechanics have been established and consistent, now to increase the intensity, so back squat will be the example. Starting with an empty bar, the mechanics are still going to need to be the same: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The difference now is there has been the added intensity of a load being a barbell. If able to maintain the proper mechanics under the empty bar, then begin to add weight. Only increase the weight if the mechanics can remain consistent to keep injury risk low, refine the movements patterns, and still make increases in performance/strength over time.

Barbells For Beginners

Barbells Can Be Daunting

It’s no question that a barbell can be daunting for first time users. While it’s very well balanced by design, it is also quite awkward until you figure out the things it can be used for. It’s one thing to know the exercises possible through using the barbell, but its another thing to feel confident enough to do them, and do them well. The purpose of this article is to help any of you who are timid about using a barbell for the first time feel more confident about trying it out!

Start With The Basics

Begin with the easy stuff, basic movement patterns: squatting, hinging, pressing, and lunging. It is first important to know how to move your body on its own through space before trying to add weight.

Learn how to properly perform…

Air Squat: Feet shoulder width or slightly wider, toes turned slightly out, core engaged, chest up, eyes up; begin with the hips breaking slightly back and then descending down while driving the knees out over the toes, cue yourself to keep your chest up with flat feet until below parallel, then stand.

Hinge: feet no wider than shoulder width, core engaged; begin with a slight bend in the knees and then drive the hips back while bending forward at the waist with a flat back (cue yourself the keep your chest up while simultaneously bending over at the hips), reach down to the floor while maintaining the flat back until you reach the object you are trying to pick up, specifically, the barbell.

Press: using a PVC pipe, hands just wider than the shoulders, PVC pip touching your collar bones, core tight with ribs pinned down, glutes squeezed, quads squeezed; pull your chin back and press straight up into the air to a full lockout of the elbows with the biceps by the ears and your head then pushed back in between your arms, maintain the ribs pinned down to keep the spine neutral.

Lunge: take a step forward, keep your full foot flat on the floor as to keep from being only on the toes, cue yourself to “be on train tracks” so that you don’t sleep your feet too narrow; once stepping forward, keep your torso tall and bend the back knee straight down to the floor, lightly tap your knee to the floor then stand back up bringing the back foot forward to meet with the forward foot, repeat on the other foot to alternate legs.

Time For The Barbell

Once you have been introduced to and understand the mechanics of the movements above, it’s time to begin introducing the barbell.

Squats: front squats, back squats, and overhead squats

  • Back Squats: the barbell will rest across the back of your neck/shoulders. Tips For Back Squats: keep your wrists straight, cue yourself to pull your elbows together behind your back, and keep your eyes forward.
  • Front Squats: the barbell will rest on the front of your shoulders. Tips For Front Squats: focus on keeping your elbows up, whether they stay up or not, the consistent self cue’ing will help make that happen over time.
  • Overhead Squats: the barbell will be locked out over head with a wide grip. Tips For Overhead Squats: always practice with a PVC pipe before using the bar, cue yourself to consistently “press up” into the barbell throughout the entire squat to lock your shoulders into place and remain steady.

Hinging: excluding the olympic lifts: deadlifts, RDLs.

  • Deadlifts: this is the “object” as stated above that you will pick up off the floor. Tips For Deadlifts: keep your whole foot flat by not lifting your toes off the floor, this will keep you balanced and allow for more muscle activation. If your toes rise up and you set too far back on the heels, it is likely your hips will rise too fast when really we want the hips and torso to move at the same time.
  • RDLs: picking the bar up off the floor, the reps begin at the hips. Tips For RDLs: these should NOT touch the floor each rep, cue yourself to “arch” your back as you lower the bar toward the floor with a slight knee bend. By the time you reach the knees, if you have kept enough tension in your back, and chest up, then you should feel a stretch in the hamstrings at which point you will stand back up, squeezing your glutes at the top.

Pressing: strict press, and push press.

  • Strict Press: the bar will begin on the front of the shoulder like the front squat and finish locked out overhead. Tips For Strict Press: keep the bar close to your center of gravity by pushing it as straight up and down as possible, essentially, not pushing it around your head.
  • Push Press: the bar will begin on the front of the shoulder, and finish locked out overhead, but it will be aided by a slight dip and extension in the knees and hips. Tips For Push Press: keep the elbows high and cue yourself to “drive through the bar” at the top of your extension each rep.

Lunging: front rack lunges, back rack lunges.

  • Front Rack Lunges: the barbell will rest on the front of the shoulders, just as it does for presses and front squats. Tips For Front Rack Lunges: maintain core tension when you touch your knee to the floor, because if you “bounce” on the floor and lose tension and the elbows drop, you will be in a far less stable position and you’re likely to drop the bar.
  • Back Rack Lunges:  the barbell will rest on the back of the shoulder/neck just like back squats. Tips For Back Rack Lunges: don’t let your elbow flare way up, this will roll the barbell up the neck and make it increasingly difficult to maintain and upright torso which will also make the reps even more challenging.

Don’t let the barbell be what keeps you back from reaching your goals. When used properly it becomes an amazing training tool and can help make you stronger than ever. If you ever want more details, or have questions, never hesitate to ask for help or advice from a qualified coach or athlete.

Track System

Does the way you workout and train each day you’re in the gym reflect what your goals are?

With the new Track System, the goal is for you to be able to train in a way that more easily reflects your goals and your “why” for working out. Each day all three tracks (Sweat, Train, Compete) will follow the same workout, only on some of the days there will be some slight changes. Sweat will have some lighter weights and kipping movements. Train will have some heavier weights with a focus on strict movements. Compete will have the same heavier weights as train, but will also include higher skill gymnastics movements for those who want to do competitions. Sound simple right? Well, lets talk more in depth about the differences.

SWEAT

Sweat, as stated above, is going to have lighter weights and kipping movements. The goal here is to increase maximal power, AKA, work. With lighter weights and kipping movements, the hope is to be able to move as much as possible during each workout with less time spent resting, therefor getting the absolute most amount of time spent moving as possible. What happens when you move for longer? Your work capacity increases, conditioning increases, and best of all, if you can only workout a few days a week, its the best bang for your buck. Sweat is perfect for those who just want to get a great workout, sweat a lot, increase their fitness and functionality, build some muscle, increase their conditioning, and are not worried about high skill gymnastics movements.

TRAIN

Train has more of a focus on strength. Train will have heavier weights than sweat, but with greatly reduced kipping movements. The reason for this is that the goal with Train is to increase strength with both external objects and bodyweight. This track is perfect for those using CrossFit as a means of training for something outside of the gym, such as a sport or job (football, softball, rugby, LEO, military, etc.), or even someone more concerned about getting strong. This can almost be thought of as a strength and conditioning style focus.

COMPETE

Compete is fairly straight forward. This track will have the same weights as Train, but will also include high skill gymnastics rather than strict movements. With an emphasis on the higher skill gymnastics come a slightly increased injury risk, however the trade off is increased ability to perform in competitions/the CrossFit Open. This track is for those who want to compete, or even those who just want to work on those higher skills in a MetCon. Now, an important thing to make a note of, Compete is not necessarily going to teach you how to get your first muscle up or handstand push up, or any other high skill gymnastics movement. Instead, it will make you more capable of doing them at higher volume in MetCons.

 

At the end of the day, some movement is better than no movements, however, what is suggested to do is figure out what your goal is and then follow the track every day accordingly. For example, if your goal fits the Sweat track the best, then you follow Sweat every day rather than switching around. Every tack is still able to be modified and tapered to each individual every day, but being consistent with one track at a time is going to help you achieve your goals the most efficiently.

 

Lets get an example of a workout that would have three different variations for each of the tracks, shall we?

“AMANDA”

9-7-5

Ring Muscle Ups

Squat Snatches (135/95)

SWEAT: Lets change it to 15-12-9 reps, but do Burpee Kipping Pull Ups and (95/65) for the Squat Snatches. Lighter weight, simplified gymnastics, increased volume, however it should be able to be completed in the same time domain, but with less rest.

TRAIN: Keep 9-7-5, keep (135/96), but do Burpee Strict Pull Ups, or even Strict Chest To Bar Pull Ups.

COMPETE: Exactly as written.

 

The athlete who is less worried about strength and just wants killer workout will complete the Sweat version. Tom Brady needs strength, but shouldn’t risk messing up his shoulder with kipping, so he does the Train version. Rich Froning competes, so obviously he does the compete version. All athletes finish within the same time frame, but follow the workout as it best suits their goal.

What is your goal? What is your track? Stick with it, be consistent, crush your workouts, and smash your goals.