Hot To Trot 5k/10k & Volunteer Water Table

Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

Since inception of the race, CFK has been handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the Thanksgiving holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

If racing, make sure to join CFK’s team by specifying “CrossFit Knoxville” as your team on the registration page.

There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’re not racing and would like to help, please see the info below to sign-up.

 

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!

Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!

Girls on the Run 5k Water Table

The Girls on the Run of Greater Knoxville is holding the fall 5k on Saturday, December 7 and CFK is bringing the water!

We’re honored to continue to be a part of this wonderful event and help an organization that helps young girls in Knoxville develop life skills through fitness and mentorship.

If you’d like to help with the water table, just email Coach Rick or sign-up on the sign-up sheet at the gym. If you’d like to run in the race, just click HERE!

Volunteer Info:

  • Meet at 9:00 am at the entrance to Safety City
  • The race starts at 10:00 am, and usually ends around 11:00 am
  • Check the weather and wear warm clothes and rain boots for water spills

Race Sign-Up: Click HERE

More info on Girls on the Run of Greater Knoxville: Click HERE

 

Hot to Trot 2019 – Volunteers needed!

Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

We’re approaching 10 years of handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’d like to help, please see the info below to sign-up.

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!

Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!

Week in Preview – March 11th, 2019

“It’s what you learn after you know it all that counts.” — Earl Weaver

 

CFK Volunteer Day  (Keep Knoxville Beautiful)

 

If you’d like to help CFK pick up trash on March 30th, see details below, E-mail Rick with your shirt size.  We had a group for the North Knoxville cleanup and had  a blast!

What: South Knoxville Community Cleanup
When: 3/30/19 9am-12pm – ish (possibly a local brewery to follow)
Where: We’ll meet at the old Kay’s Ice Cream.  6200 Chapman Highway at 8:30

 

Got Low Back Pain?

 

Do you have low back pain in general, or get low back pain when we do certain lifts like deadlifts, kettebell swings, or squats?  It may not be a problem with your back, but your core instead!  When we say “core” we actually mean just that, your core.  The center of you, and not just the front side where you want to see abs popping . We’re talking the whole bundle of muscle that wraps all away around you.

 

This Wednesday at 5:30 out North, Coach Johnny will be doing a 30 min workshop on low back protocol and how to fix and prevent low back pain.  Come check it out!

 

Friday Night Lights

 

Most of the scores are in, but we will find out soon which gym will be hosting the final Open workout.  We’ll be doing it Friday Night Lights style with all athletes going to one gym for some workin’ out and grillin’.  Get excited because it’s one of the best nights of the year!

 

The Week

 

Monday – 19.3

 

Everyone is going to get upside down!  The CrossFit Games certainly threw us for a loop this year by throwing strict handstand push-ups into the Open workout.  What is even crazier is that our scaled workout is very close to the RX workout.  All men are using the same weight of dumbbell at 50 lbs and all females are using a 35 lb dumbbell.  The one change is the difference between overhead walking lunges and front rack walking lunges.  After that the step ups are the same for everyone!  Also, everyone has strict handstand push-ups.  Scaled gets the benefit of a 5 inch target, so not quite as low to the ground!  Get ready to conquer some fears!

 

Tuesday – Squat Day

 

After all that lunging you should be very aware of your glutes, so make use of that on squat day!  Add a little weight and we’ll also have some core work in between.

 

Wednesday – Overhaul

 

Practice power snatches in the beginning of class.  Work to a moderate complex of 3 position power snatch.  That means coming from the high hang, mid hang, and from the floor.  Follow up with a quick chipper of 50 box jumps, 40 pull-ups, and 30 power snatches.  There will be a 12 min time cap.

 

Thursday – This One

 

Lots of dumbbell work in this 15 min AMRAP.  Start with 25 sit-ups, then 20 double dumbbell hang clean and jerks, and 15 dumbbell front squats.

 

Friday – Round and Round

 

Today is about getting some long runs in.  Don’t worry, there will be scaling!  But we want you to try and run long.  In 10 min, run 1 mile and with whatever time left complete max effort calories.  Straight into another mile in 10 min or less and then complete as many sets of flutter kicks and shoulder taps in the remaining time.  Right into another mile with max reps of burpees in the remaining 10 minutes.  Try to keep your mile times consistent.

 

Saturday – 19.4

 

What are your predictions??

Week in Preview – March 4th, 2019

“Our potential is one thing. What we do with it is quite another.” — Angela Duckworth

 

CFK’s Birthday is coming…

 

CFK is turning 10 this year!  The big day is coming up on St. Patty’s day.  Whether you’ve been with us for a few months or a whole decade, send us some of your favorite memories or experiences with CFK!

 

Recipe of the Week

 

March is here, so check out this pot of Irish Stew with a paleo twist!

 

Volunteer Day

 

Want to help the community out after the Open is over?  Come help out with a volunteer clean up day with us on the 30th!

 

What: South Knoxville Community Cleanup
When: 3/30/19 9am-12pm
Where: Sam Duff Park, 4060 Chapman Hwy
More Information: Sign up here

The Week

 

Monday – 19.2

 

Get your repeat in!  This is a WOD that’s a repeat and can be a lot of fun.  This time around we’re all guaranteed to get at least 8 minutes of work in.  Toes to bar, double unders, and cleans.  Three high skill movements all rolled into one workout!

 

Tuesday – Squat Day

 

Recover from all those squats the day before with more squatting today!  Work in Turkish get-ups and strict pull-ups in between.

 

Wednesday – Double Play

 

Get all your bar work in order!  This 15 min AMRAP contains power snatches, overhead squats, and hang power cleans.  Plus some rowing and double unders.  Just a little bit of everything.

 

Thursday – Face Off

 

Five rounds on the 4:00 mark of deadlifts, burpees over the bar, and a 150 m run.  Your score will be your slowest round, so you need to hustle and make sure you can do your deadlifts unbroken!

 

Friday – 10k with a partner

 

Pick a partner and alternate every 1k on the rower for 10k, while your partner rows you”ll have alternate strength and mobility work.

 

Saturday – 19.3

 

Over halfway through the Open!  Get signed up for a heat on Saturday morning!

Week in Preview – September 3rd, 2018

“Some days we will not know whether to laugh or cry.  But trying to be everything to everyone, all the time, is a recipe for disaster.  And endlessly striving for perfect balance only turns our lives into a tightrope, upon which we never dare to dance, for fear of a terrible fall. So remember: The pages of your life belong to you.  Write a story that makes you happy and proud.  And someday, somewhere, a wonderful little girl will read it and say, ‘I want to be just like her.’” — Queen Rania of Jordan

 

 

Community Clean Up

 

This coming Saturday from 9-12 join the community and other athletes to clean up a park in North Knoxville!  Follow this link for more details.

 

CFK Picnic Day!

 

We wanna have a picnic and we want you there!  We have a Facebook event setup, but we’re getting the word out here as well.  Next Saturday, the 15th, we’ll gather at West Hills YMCA from 11-2 for some BBQ, kickball, and general camaraderie!  We’d love to see the whole community out there!

 

The Week

 

Monday – Powder Keg

 

Remember that we will have limited hours!

West – 8:30-9:30-noon-3:30-4:30

North – 8:00-9:00-noon-4:00-5:00

 

Today’s WOD is a series of 5 min AMRAPs with 5 min rest in between.  They all have a buy in with runs, some rounds of Cindy, and the max clean and jerks for your score.  Cindy is 5 pull-ups, 10 push-ups, and 15 air squats.

 

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

 

Tuesday – Squat day!

 

Today we will test a heavy set of 5 on back squat.  Remember that we only really want to increase 5-10 lbs from the last time we tested.  No knees crashing or backs rounding!  We will have a short, very high intensity metcon to follow!

 

Wednesday – Eighteen Wheeler

 

Today’s focus will be on quality movement.  The AMRAP will be 18 minutes with step-ups, wall balls, alternating dumbbell snatches, and toes to bar.  We’re going to focus on perfect step-ups and do them all on one side before switching to really work on stabilization.  For the toes-to-bar, we’re doing all straight leg today!

 

Thursday – Annie’s on the Run

 

Every done the benchmark wod Annie?  It’s a chipper of 50-40-30-20-10 of double unders and sit-ups.  A pretty quick one!  today though we’re doubling the doubles and adding a 200 m run after every round.  so it’s 100-80-60-40-20 double unders, 50-40-30-20-10 of situps, and runs after each round.

 

Friday – Daily Dozen

 

We’ll start off building to a heavy set of 3-position power snatch.  After that we’ll do a 12 min AMRAP of burpees, power snatches, and bar muscle ups.

 

Saturday – Fender Bender

 

Teams of 3 completed 400 m total of sandbag runs (divide up the run), followed by deadlifts, hang power cleans, and push jerks.  Work as a team in order to finish this one under the 30 min cap!

 

Week in Preview – August 20th, 2018

“The same boiling water that softens the potato hardens the egg. It’s about what you’re made of, not the circumstances.” — Unknown

 

CFK Community

 

To live, embody, and share total health and wellness within our community.

That’s the CFK mission statement, and you all showcased it this weekend!

 

We wanted to extend our admiration to the community for everyone that came together this weekend in so many different areas.  Through cash donations alone we raised around $900 to help Drew Perkerson and his family with medical bills!  The community for the event was amazing!

 

Several of our members also got together to coach athletes through the Hearts of Summer Triathlon.  The triathlon consists of teenager to adults with special needs and disabilities.  The age ranges from 15 to 55.  Athletes trained for 5 weeks prior to the event, and during the event they were paired with a “coach” to encourage and to motivate them throughout the event.

 

CFK Nutrition

 

Check out the upcoming CFK Nutrition workshops with CFK Owner/Founder Johnny Davis!  Whether you’ve been to a workshop before or haven’t made it to one yet, this is something you’ll really want to be a part of.  He’ll be at our North gym this Wednesday at 6 p.m. and West next Thursday at 6:30 p.m.  If you haven’t gotten your nutrition in check yet, what’s holding you back?

 

The Week

 

Monday – Squat day

 

Week 4 of squats!  Next week is the last week that we’re adding weight to our squat before we retest our 5 RM.  Follow up with a bodyweight AMRAP to get some extra squats and core work in.

 

Tuesday – Lead Foot

 

Four minute AMRAPs with four minutes rest. Calories on the rower, burpees in place, and hanging from the pull-up bar.

 

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups


rest 4 minutes


AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar


rest 4 minutes


AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

 

Wednesday – Bear Complex

 

5 rounds for weight, do 7 reps of bear complex without letting go of the bar.  That’s a power clean, front squat, push press/jerk, back squat, and another push press/jerk.  Start light!

 

Thursday – Paul Bunyan

 

15 min AMRAP of double unders, calorie row, and deadlifts.  The deadlift weight should be moderate and something you could do unbroken, but plan to break it up because this workout will be grip intensive.

 

Friday – Free Fall

 

AMRAP 20 of runs, rowing, kettlebells, and wall balls.  Find a gear you can stick to and move constantly throughout this workout.

 

Saturday – Sasquatch

 

Teams of 3 get through this rather complicated chipper.  Your goal:  250 clean and jerks as a team.  Every 50 reps, your weight will climb.

 

Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

 

The catch?  Every 5 minutes complete 45/30 calories on the rower and 30 toes to bar.  There is a 30 min time cap.

Week in Preview – August 13th, 2018

“Winning is fun, sure. But winning is not the point. Wanting to win is the point. Not giving up is the point. Never letting up is the point. Never being satisfied with what you’ve done is the point.” — Pat Summitt

 

Ready to run a Half?

 

Have you ever had the ambition to run a half-marathon but just didn’t know how to train for it?  Or have you run several half-marathons, but now you want to really train and get a PR?  We’ve got your solution!  It’s Coach Mary’s training program and it’s starting up on September 1st!  Check out this blog post for details on what you can expect and how to sign up.

 

How do you hang?

 

Have you ever thought about your grip when you’re hanging from the bar, or are you just trying to hold on for dear life?  Check out this video from CrossFit Gymnastics for some tips about how to hang from the bar and how it will transfer into other movements.

 

Hows you’re meal prep?

 

Looking for something new to try?  Check out Paleo Nick for some clean and healthy recipes and tips about cooking!

 

CrossFit Total for Drew

 

As many of you know we’re doing several fundraisers for CFK Athlete Drew Perkerson who’s battling pancreatitis at UT Medical Center.  This coming Saturday we will be doing a WOD & Fundraiser for Drew and doing the CrossFit Total!  This will be a 1 RM back squat, strict press, and deadlift.  We will run heats of 10 athletes at a time in 15 minute waves.  Just like at the CrossFit Games you will have 4 minutes per lift with a limit of 3 attempts per lift.  This will give us a great opportunity to test, but also have fun and raise some money for a dear friend.  The event will only be taking place at West with normal classes and workout at North.

 

The Week

 

Monday – Jump City

 

Running, double unders, and hang power cleans.  Station yourself near the whiteboard or write it down!  Your goal should be to keep moving and get big sets of double unders done.  Have a break-up strategy early for the hang power cleans.

1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

 

Tuesday – Squat Day

 

Adding 5 more lbs!  Plus a 10 min AMRAP to follow with runs and push-ups.  The goal is not to get the most push-ups done but to have really quality push-ups and get some strength built.

 

Wednesday – Hot Sauce

 

3 min AMRAPs with 3 minutes of rest between each one.  Calorie row, lateral burpees over the ROWER, and then MAX overhead squats.  The reps for calories and burpees will go down, but the weight on the overhead squat will go up every round.

 

Thursday – Strict Nicole

 

Nicole is traditionally a 20 min AMRAP of 400 m runs and max pull-ups each round without coming off the bar.  Today we’re doing that but with no kipping!  Strict all the way!  Check out the video above to practice some grip and quality pull-up reps.  Also, don’t going to failure in the first several rounds.  That will be hard to come back from!

 

Friday – Randy

 

Work up to a heavy single on power snatch from the floor, then hit the hero wod Randy.  75 snatches for time at 75/55.  This is meant to be very fast and will have a 10 minute time cap.  This is an opportunity to get better, not done.  Focus on bar path and straight arms as long as you can.  When you bend your arms early, you lose power from your hips.  Can you do this WOD without letting go of the bar?

 

Saturday – 31 Heroes

 

Remember at West we will be doing the CF Total.  At North we will still be running 31 Heroes, a workout to honor 30 service members, mostly Navy SEALs, and 1 military K9, lost their lives when their helicopter went down in Afghanistan.  Teams of 2 will complete a 31 min AMRAP of thrusters, rope climbs, and box jumps.

 

Week in Preview – August 6th, 2018

“Winning takes talent. To repeat takes character.” — John Wooden

Come out to watch the Games!

 

We’re excited to have you all out to watch the CF Games finals today at West.  We’ll be there 2-5 and see several different events.  If you haven’t been tuning in, it’s been quite a spectacle of fitness.  You can go back and watch events at games.crossfit.com.  They even completed an event yesterday called Chaos where the judges only told the athletes what movement to do, but didn’t tell them how many reps to do until they were done with each station!

 

Over the Edge!

 

Johnny has surpassed his goal, but he’s asking for more!  The Restoration House is a great cause and he’s trying to help them out as much as possible (he’s really a big softy).  If you want to help out, please follow this link and give some support!

 

20 Comittee

 

Congrats to those who keep on rockin’ it!

 

North

Reggie Nichols

Cody Cothron

Matt Garrett

Phillip Burgess

Bill Maddox

Tay Tobin

Alayna Wardroup

Jad Farmer

Micah-John Beierle

Patrick Klepper

Erin Plyler

West
Jody Kephart

Terry Keltner

Georges Brandan

Hongdin Loi

Bart Russell

Dana Young

Dionne Boswell

Rachel Holland

Tyson Bohannon

Genn Gladwin

John Adams

Ken Knight

Janet Jentilet

Jeffery Dix

Brad Lokitz

Rick Mulholland

Roch Monnig

 

The Week

 

Monday – Foul Ball

 

Start off the week with a long metcon!  Three rounds of 800 m runs, wall balls, and dumbbell snatches.  There is a 30 min cap on this one, so it’s meant to be long!

 

Tuesday – Recess

 

Work up to a heavy Turkish Get-up today.  Follow this link for the basics, or this link for a little more detail.  After that we’ll have a 10 min AMRAP of Calorie Whatever and Kettlebell swings.  Calories can be done on any piece of equipment!

 

Wednesday – Squat Day

 

Add some weight to your squats today and we’ll stick to 3 min rounds.  Afterward we’ll do a variation of the Bergeron Beep Test.  7 min AMRAP of 7 thrusters, 7 pull-ups, and 7 burpees.  The classic test is to do 1 round every minute for as long as you can.  Think you can get 7+ rounds today?

 

Thursday – Family Feud

 

Teams of 3 rotate at each station for 5 minutes.  Prowler pushes, sand bag runs, regular runs, ski, and farmer’s carry.

 

Friday – Wise Men

 

Work up to a heavy complex of power clean + front squat + push jerk, then move on to 3 min AMRAPs of Macho Man!  Macho Man is another EMOM of 3 power cleans +3 FS + 3 push jerks and you just go for as long as you can.  Today we’ll be changing weights and taking more breaks, but it’ll be just as fun!  Check out this video for some tips and seeing how some of the top athletes do.

 

Saturday – Barbed Wire

 

A variation on benchmark WOD Barbara, complete 4 rounds with a partner of 400 m run, 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 air squats.

Week in Preview – July 30th, 2018

“The more difficult the victory, the greater the happiness in winning.” – Pele

 

 

CFK Car Wash

 

Come to North this Saturday and help us wash some cars!  Or bring yours for a wash, or have some friends stop by.  It’s all for a good cause.  We’re raising money for the Restoration House.  We’ll be there from 8-10 a.m. washing cars with a WOD to follow.

 

CrossFit Games Viewing Party

 

The CrossFit Games kick off this Wednesday in Madison, WI.  Check them out online to see the best of the best compete for the title of fittest on Earth, but come to CFK West on Sunday from 2-5 to watch the final day of competition and eat some food with fellow CrossFitters!  Sign up online as well for side dishes to bring.

 

The Week

 

Monday – Squat day!

 

We tested last week, so today we got to 75% of that and start over.  We’ll finish out the day with a Tabata of empty bar squats and double unders!

 

Tuesday – Liquid Medicine

 

This will be an intense tester.  Five rounds of ground to overhead and chest to bar pull-ups.  The weight is going to be a little more than what you use for Grace.  This one will look brutal, but we’re still looking for fast times, so modify accordingly!

 

Wednesday – Fortitude

 

A great day for conditioning training, we’ll alternate two EMOMs (every minute on the minute) for 15 rounds each of calorie row and burpees.  You should have at least 15-20 seconds of rest each round.

 

Thursday – Deadpool

 

On the 3:00 for 7 rounds, 21 abmat sit-ups, 14 med ball squat jumps (this should be harder than a thruster!), and deadlifts.  The reps will descend on these, but shouldn’t be impossible.

 

Friday – Catch Fire

 

Three rounds of a run or row, farmer’s carry, and walking lunge.  The lunges will be very challenging, but make sure they are solid reps and you’re fixing imbalances.  Remember to stretch and mobilize afterward!

 

Saturday – Limitless

 

Teams of 3 will work through AMRAPs with some rest in between.  One rower and one barbell for team.  Since there is 2:1 rest to work, sprint your turn!