#OpenUp


“Each year of the Open is filled with memorable moments. Stories of first muscle-ups, personal breakthroughs, and the beginning of lasting friendships are often sparked during the five weeks of competition in the Open.” -CrossFit.com

 

The CrossFit Open is celebrating its 10th season! It gets better every year, and while there have been many changes to its format over the years, it remains the single greatest test of pure fitness we have. Whether this year’s open will be your first, or your tenth, you’re bound to push to new heights and discover previously unknown capabilities during the Open!

 

“But I don’t like to compete, I just want to get fit and have fun.”

 

Great! That’s what the Open is all about. You don’t have to compete with anybody if you don’t wish to, but just by participating and committing to 100% effort for 5 weeks, you’ll:

 

  1. Push yourself harder than you have all year, likely setting a PR or doing a movement you’ve never been able to before. Each year, at least a handful of CFK’ers get their first pull-up, toes-to-bar, muscle-up, or set a weightlifting PR.
  2. Learn to go to places of discomfort that you weren’t sure of before, thus setting you up for a more successful year of training in 2020 and gaining you the much coveted mental toughness to overcome other obstacles.
  3. Have an absolute blast tuning in and hanging out each week with all of your CFK buddies, cheering each other on, high fiving, chest-bumping, and ringing PR bells.

 

Regardless of if you compete with yourself or anyone else, the Open workouts are still just workouts and will be normal training days for those not testing.  All our workouts are as difficult as you want them to be and these will be nothing different from that standpoint and should not be skipped.


HOW TO REGISTER

  1. Sign-up for the CrossFit Open HERE.
  2. More information HERE

 

IMPORTANT DATES:

Thursday, October 10: 20.1 (First Open WOD) released online here

Friday, October 11 – Friday, November 10: Workouts 20.1 – 20.5

Friday: CrossFit Classes – all classes, all day, each Friday will perform the Open WOD (One heat each class, no judges)

Saturday: CrossFit L2 @10: 15 am, both locations: Open WOD (with judges)

**If you intend to register as an athlete at CrossFit.com and will require a certified judge, you must also register as a judge and pass the judges course here so that you can also judge for someone else on Saturday!

Friday, November 8: Workout 20.5 – Friday Night Lights / “FRANsgiving” Potluck!

The final Open WOD, crossed with our Thanksgiving celebration! Don’t worry, we won’t be doing “FRAN”… unless that’s what 20.5 turns out to be!

Location: CFK West

Time: 4pm – 8pm


FREQUENTLY ASKED QUESTIONS

 

Q: I’m not sure if I should do the Open, should I?

A: Yes. Regardless of age, training history, current abilities, physical limitations, or any other potential excuse, EVERYONE will benefit by participating in the Open. There is a scaled division, and at CFK we will have a beginner version of the workout each week.

 

Q: Should I register online?

A: We STRONGLY recommend it. The online leaderboard is very cool, and has improved over the past 2 years with the ability to create custom leaderboards for individual gyms (CFK will have one), as well as optional filters for age, occupation, experience level, and many other options. You can see your performances year-over-year, providing a yearly benchmark to track progress. Plus, it’s an added layer of ACCOUNTABILITY!

NOTE: It’s not required to register online, and CFK makes no money on your registration. All registration fees go to CrossFit HQ.

 

Q: I’m new to CrossFit

or

I haven’t been consistent lately, do I really need to be testing?

A: No, not at all.  But… you should still do the Open workouts because they are great training days just like all CrossFit workouts! Work within your means and follow the principles of MCI (Mechanics, Consistency, THEN Intensity). The Open will give you a weekly focus/event to anticipate, keep you consistent during a time where distractions are everywhere, and you’ll have a great time cheering your friends on and talking/tweeting/hashtagging within the community each week.

 

Q: Which division should I compete in?

A: You don’t need to designate it right this moment. See what the first workout is, view the scaling options, and then decide. You can take it week-by-week, or determine it now and stick with your division the whole time, regardless of the workout. You can’t mess it up!

*We do recommend staying in the same division throughout the open, regardless of the workouts.  It’s good to see your weaknesses and if you switch back and forth you can miss out on valuable lessons.

Q: When will we be doing the workouts?

A: Two Options – Friday during classes, or Saturday during the L2 workout at 10:15 am.

NOTE: Those who register online as an athlete must be judged by a certified judge and also become a certified judge to score someone else. Saturday will be the only scheduled option with judges, so if you’re registering online you’ll need to come on Saturday!

**EVERYONE who registers as an athlete online is asked to also register as a judge and pass the online judges course which can be found hereThis ensures that we have enough judges on Saturdays!

 

Q: What if I can’t make Saturdays for the Open throwdowns?

A: If you are registered online and can’t make Saturdays, then you’ll need to find a buddy who’s passed the judges course to judge you during off-class hours, or in the auxiliary room, if available.  We will be very accommodating but cannot interrupt other’s workouts or disrespect their time.

 

Q: What is the deadline for submitting scores?

A: For the CrossFit Open (online), you’ll need to submit prior to Monday at 8 p.m. EST. each week.

 

Q: How do I submit my scores?

A: For the online competition, submit at https://games.crossfit.com/

 

Q: What exactly is the CrossFit Open?

A: Besides being the biggest single fitness event in the world, it’s the first way for professional athletes to qualify for the CrossFit Games, as each national champion from every nation with a CrossFit affiliate worldwide will receive an invite. For most of us, it’s 5 weeks of tough workouts, PR’s and high fives. Plus, what’s cooler than seeing your name on the same leaderboard as the greatest athletes in the world?

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!  Go to our home page here and click “get started” 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.

 

 

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.

 

 

Hot Topics – Fit3d


 

We’re over a quarter of the way through 2019 already, and now is probably the time that many of you are questioning the goals you set for the year. Maybe you’re starting to feel like you’re not making the progress you thought you could, or maybe you feel like because you’ve made some good progress that you can take your foot off the gas pedal a little bit. Either way, there’s a lot more that goes into goal setting than just how you’re feeling.

 

One of the best tools we have to measure progress throughout the year is our Fit3d machine. This is an excellent resource that takes a 3D image of your body and helps you see how you’re doing with your body fat, gains in size through your arms, legs, or chest, or how many inches you’ve lost off of your waist. Using the Fit3d throughout the year helps us keep an accurate, measured record of how we’re all progressing, instead of just going off of the scale at your house or how you think you look in the mirror.

 

Ask one of your coaches about getting a scan set up today!

Hot Topics – Plateaus


 

Are you feeling like your progress has stopped? If you’ve noticed that your metcon times haven’t gotten faster, or your strength numbers haven’t gotten bigger, you might be reaching a point in the CrossFit athletes life cycle where you start to plateau.

 

 

Plateauing is a natural part of everyone’s fitness journey where they have progressed far enough that the rapid growth fades, and the slow gains over time are harder to see. Check out what Coach Johnny and Coach Scott have to say about what causes this plateau effect, and how to fight through it and keep on climbing.

Hot Topics – Prioritizing Fitness


Hot Topics is a weekly series where our coaches dive deep into the things their passionate about. From building strength and mobility, to giving you practical steps to take towards mastering your nutrition.

 

We all have priorities in life, from family to work, to everything in between. Here’s how Coach Johnny and Coach Scott are prioritizing fitness in their lives right now. Check it out!