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]

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

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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.

CFK Weekly, December 20, 2021

Holiday Schedule, Click Here.

Anyone For A Programming Insight?

Thursday we will be having a Field Day style workout! Come in ready to work for 45:00, moving through 20 different movements, and having a fun time doing so! The pace is slow with a ton of variety. The goal is to move for 45 minutes and have a fun, stress free workout, followed by the 12 Days of Christmas WOD the next day!

Merry Christmas CKF! We hope you all have a wonderful holiday, enjoy time with friends and family.

The CFK Weekly, November 29, 2021

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.

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:

They want to sweat, burn some calories, feel good, and have a good time.
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.
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

CFK Youth & Teen Clinics

Active and healthy children turn into active and healthy adults!

Let’s get our kids excited about movement and exercise. The CFK Kids Clinics are designed to develop physical abilities and body awareness, build social skills and teamwork, and increase a child’s self-confidence. They provide an awesome way to build motor patterns, balance, and a positive attitude. This is a great opportunity for kids to stay active while having fun this summer!

Kids ages 7-12 will have a blast playing games, practicing body awareness, building social skills, and making fitness FUN, while teen classes will be focused on developing power, speed, strength, discipline, and durability.

Get registered, and reach out to us with any questions, at 865-356-9000, or [email protected]!

Upcoming Clinic Dates & Registration Links:

REGISTRATION LINKS:

Ages 7-12:

Sunday, June 6: https://app.wodifylive.com/Event/Event.aspx?u=cfkkidsclinic

Sunday, June 13: https://app.wodifylive.com/Event/Event.aspx?u=cfkkidsclinic2021

Ages 13-17:

Saturday, June 5: https://app.wodifylive.com/Event/Event.aspx?EventId=14418

Saturday, June 12: https://app.wodifylive.com/Event/Event.aspx?u=teenstrengthandspeed

Kids Clinic (Ages 7-9)

Dates: Sunday, June 6 & Sunday, June 13

Location: CFK North (906 Callahan Drive)

Time: 2pm – 2:45pm

Coach: Adrianna Felix

Kids Clinic (Ages 10-12)

Dates: Sunday, June 6 & Sunday, June 13

Location: CFK North (906 Callahan Drive)

Time: 3pm – 3:45pm

Coach: Adrianna Felix

Teen Strength & Speed Clinic (Ages 13-17)

Dates: Saturday, June 5 & Saturday, June 12

Location: CFK North (906 Callahan Drive)

Time: 12pm – 1pm

Coach: David Glies

Week in Preview, May 3rd, 2020

“Any weight you make is better than any weight you miss.”

-Greg Everett, Catalyst Athletics

Program Spotlight

Try CFK Burn!

CFK Bun combines fast paced cardio with moderate-load weightlifting to provide a quick, hard-hitting workout. We’ll combine plyometrics and cardio with, dumbbells, kettlebells, plates, wall balls, and slam balls. If you want fast-paced aerobic capacity training, CFK Burn is for you.

Think of it as CrossFt without the complicated movements! Still makes you strong, still makes you fit, still challenges the crap out of you and for many, Burn will deliver better results due to the reduction of complexity and joint impact.

Don’t want to give up the strength work? No worries there. Since Burn is a 30-minute class, it’s a great opportunity to add in individualized accessory strength & skill work (after COVID-19 of course, when we can all stick around before/after classes).

In Burn, we apply the same basic principals of training we use in all of our classes. The 30-minute class time gets you in and out quickly, and on to the rest of your day. No extra fluff, no fillers, just hard work. It’s the most efficient use of 30 minutes you’ll find!

Our new class schedule rotates daily, so check out the full schedule of classes HERE (scroll down for North’s schedule), and make sure to pre-register for all classes in the Wodify app!

Zoom Classes:

Monday – Friday

6 am – https://us02web.zoom.us/j/354286828

12 pm – https://us02web.zoom.us/j/206094303

6 pm – https://us02web.zoom.us/j/696342905

Saturday:

9 am – https://us02web.zoom.us/j/768492405

Weekly WODs (CrossFit):

Monday – “Rannie”

We’ll be testing our gears in our opening workout of the week. Our workout today is a version of the classic benchmark workout “Annie”. However, during “Rannie” we will throw in a 4oo meter run in after each set of double-unders and sit-ups. The most exciting part is that you’ll be able to brag to your friends about how hard this one was with a mask on!

Tuesday – Long Lost Friend

We know ya’ll missed taking the barbell for a ride! Our workout today is a 16 minute AMRAP of higher volume air squats, light hang power snatches, and pull-ups. For the gymnastics movement in our workout, select a version of the pull-up that you can accomplish in no more than two sets when fatigued.

Wednesday – Smurf

What color will you turn when you do an all out “masked” effort on the assault bike followed 50 up-downs? The only way to know is to show up and show out. We’ll be bringing the intensity level to 100 in our workout for today.

Thursday – Back to the Basics

The squat is arguably one of the most important functional movements in Crossfit and in life! The weights on the bar for this week’s squat cycle workout should feel light and snappy. Your coach will be more than happy to help you find a load that you can dominate as we reset back to 60% of our pre-pandemic squat numbers.

Friday – 16-Minute Seesaw

We’ve got a moderate duration workout at the end of our work week! We have a sixteen minute training EMOM of seesaw bent-over rows, hollow holds, farmer’s holds, and wall balls. It’s a perfect chance to get grippy.

Saturday – Crossfit/ Level 2

Our workout today is in EMOM format. Our workout consists of an overhead dumbbell complex, short running intervals, and pull-ups. If you join us for level 2 you’ll have an awesome added finisher with a red-band and lots of reps!

Saturday – CFK Burn

Ready to burn? Our workout is a 15 minute AMRAP of push presses, alternating step-ups, and calories on the rower. Our goal is to smash those calories with tons of intensity and get to the dumbbells ASAP!