4 Ways to Healthier Habits

Most of us have no problem once we’re at the gym, on the trail, or eating a well balanced meal. An object in motion tends to stay in motion. But, doing the “healthy thing” or the “hard thing” that we know will benefit us can be a bit trickier.

There is a certain amount of activation energy we must muster anytime we want to break out of our normal habit patterns. It’s hard to make will power override the status quo every time we need to make a decision. If you’re someone who finds themselves frequently running into barriers when it comes to healthy habits then this article is for you!

Get started on your healthy habits with these 4 tips!

1. Define your task.
2. Make it as easy as possible to begin.
3. Find a way to make it more fun or interesting.
4. Stop publicly sharing your goals.

1.Define your task.

Specificity is your friend when it comes to taking action. The more focused and detailed your pursuit is, the more likely you will be to get it done. Just think about the following 3 statements:

  • “I’m going to eat healthy today.”
  • “I’m going to have a salad for lunch.”
  • “I’m going to eat a vegetable and lean protein with each meal and avoid eating processed sugar today.”

Which person do you think is going to have the most success with their healthy eating today?

Ding ding ding! If you said person number three you are absolutely correct. This person took an approach that set them up for success in their meal choices for the day. Notice that they didn’t have to do anything special to make this happen. The short amount of time it takes to plan how you will attack your healthy habit will pay tremendous dividends in the end!

2. Make it as easy as possible to begin.

As we talked about before, there is always a certain amount of activation energy required to start a new habit or task. If we can reduce the amount of activation energy it will be easier to get started.

So how do we actually apply this concept? Let’s say the habit is to go to the gym at 6am tomorrow morning. What are all the things that could make your trip to the gym happen successfully? You could:

  • Set your alarm so that you have enough time to wake up, get ready, and drive to the gym with 10-15 minutes to spare.
  • Set up your morning coffee and a simple breakfast so it’s ready to go.
  • Set a bedtime alarm reminding you to shut down the tech and get ready for bed at a desirable time.
  • Pick out your gym clothes and anything else you need to start your day off as a success.
  • RSVP/Sign up for the class.
  • Coordinate with a friend to carpool together to class. (This is a great way to stay accountable!)

The less you have to do in any given moment the easier it will be to take action. Try to eliminate as many barriers as possible that would present as an obstacle to your goal.

3. Find a way to make it more fun or interesting.

If you struggle to prepare healthy meals or don’t really like to exercise maybe you just haven’t found the approach that works for you. Trying a group fitness class, small group session, or personal training appointment might help you figure out the right environment and type of support you need to make going to the gym “not so bad” 🙂

If cooking and eating healthy is a struggle try to come up with a ritual that makes meal prep more fun. Invite a friend over, crank up some tunes, or binge watch one of your favorite shows while you chop veggies and cook up your meals for the week!

4. Stop publicly sharing your goals.

Studies have shown that people who publicly announce their goals or intentions are actually less likely to follow through on them. When you tell someone “I’m going to lose 10 lbs” or “I’m going to hit the gym 5 days a week” it feels good at the moment. According to the study, that sense of completeness you feel will make you less effective than if you were to keep the goals to yourself.

So what should you do instead? Write down the goals you have or some of the changes you want to make. Discuss a plan of action with an experienced coach who can tell you what it takes to get there. Keep it secret. Keep it safe. Get it done.

There you have it, 4 tips to help you get started towards your wellness goals.

When you hear that alarm go off in the morning and your first instinct is to hit that snooze button remember this maxim from Marcus Aurelius, “Is this what I was created for? To huddle under the blankets and stay warm?” Remember it is human nature to seek comfort. But it is our most basic desire that we are satisfied in the process. Hold yourself to that higher standard. The delayed gratification of getting out of bed for a walk or to hit the gym will improve your life and fulfillment in the long run. The warm bed feels good in the moment, but you’ll sleep easier knowing your actions are aligned with your words.

 

Still need a bit more motivation after all that?! How about a FREE intro session at CrossFit Knoxville!! Click the image below to get registered and start your fitness journey today!

 

Coach Alex’s Goals Challenge

Do you want your first pull up?

Do you want a muscle up or handstand skills??

Do you want to improve skills you already have??

Then I have just the thing for you:

Coach Alex’s Goals Challenge

Ever pick a goal at the beginning of the year and the next thing you know it’s Christmas and you still haven’t put in the work to get that goal?! Well that’s why I’m here, to help you not lose sight of your goal and to give you a roadmap to your destination! It’s easy to pick a goal but how do you get there? I will give you personalized mile markers to guide you on your journey and weekly check ins to make sure everything is running smoothly! Reach your goals with only 5-10 minutes of extra work daily!

Your mile markers will be personalized accessory work that you will chip away at to get yourself closer and closer to your goal until you accomplish it!!

Who? You!! Burn athlete, CrossFit athlete, anyone and everyone!

When? Jan 4, 2021- Feb 13, 2021

And every 6 weeks following for the rest of the year!

How much? $100/6 weeks

*And if you want a little bit more focused attention you can sign up for personal training with Coach Alex! 1 hour of focused, constructive work aimed at reaching your goals and furthering your abilities. $40/30 minute session $60/hour

What do you get? 

  • Initial 1-on-1 Goals meeting w/ Coach Alex
  • Personalized mile markers to help you reach your goal!
  • Weekly accountability check-in’s
  • Prizes for crushing it!

How to sign up? 

There will be sign up sheets by the computer at both locations!

Potential Prizes:

-FitAid apparel

-FitAid/O2 drinks

-½ off month membership 

-FREE personal training session

-CFK Swag

-Gift card to local shops/restaurants

-AND MANY MORE!!!

How to earn prizes: Prizes will be done with a drawing- earn names in the drawing by completing a mile marker, reaching your goal, posting about your hard work on social media and tagging CFK, and many more!

Click here for a testimonial about working with Coach Alex

 

Cheers,

Coach Alex

 

Major Benefits of Lunges

Lunges, split squats, and other unilateral leg movements are tremendous tools for building a strong, functional, and balanced body. Yet they tend to take a backseat to the sexier exercises like squats and deadlifts. Let’s look at the benefits of lunges, common faults, and some popular variations to help you get those gains!

Lunges are a fundamental human movement pattern and take many different forms. As a result, lunges require and therefore help us improve leg strength, core strength, balance, and coordination. Choose to perform lunges as a bodyweight movement, with weight, or explosively by including a jump. So, no matter your goals training lunges is very beneficial.

Balance and Coordination

To improve balance and coordination you can train lunges with weight which increases the demand for midline stability. Do lunges with a barbell overhead or a single dumbbell/kettlebell loading one side of the body. Thus, due to the stabilization and core strength required to do weighted lunges there is a huge transfer to sports and life. However, ensure that the load demands don’t force you into a compromised position and that you have the necessary mobility to handle the movement and weight. As always ask a Coach if you’re unsure!

Strength and Muscle Growth

Looking to gain strength and increase muscle growth?! Do lunges that allow you to add weight! A reverse lunge works well because it allows the weight to remain in the lead leg ensuring proper form. Do reverse lunges with dumbbells held at waist level or a barbell on your back to go hard and heavy. A good rule of thumb is to keep the majority of the load in the front leg as you perform the movement. Select a load that allows for a controlled descent to the floor allowing the knee to kiss the ground.

Preventing Injuries

Looking to prevent injuries, increase range of motion, and correct imbalances the Bulgarian split squat might just be the choice for you! This exercise is performed with one foot elevated off the floor. So, with the foot elevated this movement optimizes the hinge position of the hips and is greater for activating the glutes, #bootygainz! This variation can be completed with or without weight depending on your goals! Take care to stabilize the lead leg and focus on balance to reap the benefits of this killer lunge variation.

If you want to learn more about the best training movements be sure to discuss your goals with one of our coaches!

Already a CFK member? Keep an eye out for Coach Alex’s 2021 Goals Challenge!

Not a CFK member? Click our logo to schedule your FREE intro session:

Cheers,

Coach Alex

Staying on Track During Thanksgiving

While the holidays are a wonderful time of year they can often find us neglecting our nutrition and workout regime and then beating ourselves up about it. What if I told you you could have your cake and eat it too…

Life is about balance. If we live in the extremes life tends to become unmanageable and down right frustrating. We also then tend to feel like we’re never making any progress or that we’re never really enjoying life.

Some common habits during the holidays are:

  1. We binge eat ALL the tasty food: turkey, mashed potatoes, pie, etc.
  2. We don’t workout for a week OR
  3. We workout way too hard to “offset” all the eating

Trust me I enjoy all the trimmings of a good Thanksgiving feast as much as the next person but I also still have fitness goals. So how to you have both of these things? You enjoy all your favorite foods for one day and you stop eating before you need to go put on the elastic waist pants. You can still enjoy all the good food without eating so much of it that you fall into a food coma.

A few ways to help you avoid the food coma:

  1. Smaller portions of each food
  2. Before you go back for seconds drink some water and chill for a couple of minutes. Give that food time to actually hit your stomach before you shovel more in.

Having family in town can make getting to the gym a little more difficult but that doesn’t mean we have to cut it out completely. If 2020 has taught us anything it’s that we can all definitely find ways to get a workout in at home! Take 20-30 minutes out of your day, maybe in the morning before the day gets too ramped up, and move. You can get a good workout in with just bodyweight movements: air squats, push ups, burpees, running, lunges, sit ups, etc. We even have specific programming for just that with our CFK Go programming!

  1. Set a time for 30 minutes and just move!

Let’s also not take things too far in the other direction by telling ourselves well I ate so much Thanksgiving food that now I have to workout extra hard or I have to do more than one workout to make up for it. I’m going to stop you right there because

  1. Working out is not a punishment for what we ate.
  2. Mentally and physically it’s good for our bodies to take a break for a day. Also one day will not set us back an eternity.
  3. The following day just fall right back into your normal routine and all will be well!

If you are looking for some guidance and accountability this holiday season CFK is doing the Healthier Holiday Challenge and it is FREE!!

  1. Starts November 23rd (or whenever you sign up!)
  2. Ends January 3rd
  3. Eat 800g of fruits/veggies each day (It’s not as daunting as it sounds! Grab an apple, some carrots, some potatoes, peppers, mangos and you’ll hit that number before you know it!)
  4. Eat a palm sized portion of protein with each meal (ideally 4-6 times a day)
  5. Exercise/be active 5 days a week (CrossFit, home workout, hike, jog with the dog)

BOUNUS POINTS if you…

  1. Drink 1/2 your bodyweight in ounces of water daily
  2. Sleep 7+ hours a night

Sign up here! https://app.wodifyrise.com/Event/Event.aspx?u=healthierholiday

Cheers,

Coach Alex

Habits Over Goals

“A goal is just an awesome way to force growth on yourself.”

– Deena Kastor

If you find yourself setting a goal then you’re off to a great start! Having a goal that you write down even further increases the likelihood that you’ll achieve it. And beyond that telling someone else your goal so that they can help keep you accountable.

However, we can become so focused on our end goal that we get frustrated or skip steps along the way all the while feeling like we’re never going to achieve what we set out to.

So, I want to challenge you to stop setting goals and start building habits!

Let’s say your goal is to get a muscle up; awesome! But you don’t have a strict pull up yet, how are you going to get there?? By creating habits you will find yourself inching closer to that goal without even realizing it.

Say your first habit is to go to the gym 5 days a week – check!

Next you start building those strict pulls by doing either a couple of reps or a couple of strength drills every time you go to the gym – check!

Then you start working on that kip a little bit more – check!

And before you know it you’ve put in all the work and you accomplish that end goal- the muscle up!

Sometimes we have to step back from what our end goal may be, whether that’s a muscle up, losing weight, or getting gainz and start by simple making small habits a part of our daily routine. Now this can be a bit easier if you work with a nutrition coach, a personal trainer, or find you a great community like a CrossFit gym because support and accountability can go a long way in helping set/keep those habits.

So what are the differences between goals and habits?

Goals
Merriam-Webster defines a goal as “the end toward which effort is directed.”

Habits
A habit can be defined as “an acquired behavior pattern regularly followed until it has become almost involuntary, customary practice or use.”

You’re probably already thinking about areas in your own life where you’ve focused on one particular goal. Maybe you achieved it or maybe you didn’t. Maybe you’re still pursuing it.

Think about how you could develop habits that improve your health! What are daily actions you can take that will move you forward no matter what?

Not sure how to get started or need that accountability click the image below to schedule your FREE intro session with us and we will help get you moving toward your goals!

Cheers,

Coach Alex

Bodyweight Movements to Improve Your Game

This year has showed us that we can’t take going into the gym for granted anymore and we should have some movements in out back pocket we can whip out when there is no equipment in sight. This can be especially frustrating when you love to lift all the heavy weights. But what if I told you these seemingly simple bodyweight movements could help you lift even heavier weights.

“Do What You Can, With What You Have, Where You Are.”
-Teddy Roosevelt

These bodyweight movements can help you to strengthen your joints, build up core strength, and address imbalances/weaknesses that may have been holding you back. And all of this will translate you your weighted lifts! By stripping down weights and focusing on body positioning and movement you’d be surprised how drastically that can improve everything else! 

1.Candlestick

Roll out the yoga mat or head out into the backyard. The candlestick is a fun exercise that has tremendous benefits.  This is perhaps the best demonstration of real world functional movement. The ability to move your body from the ground to standing is a great indicator of fitness (burpees anyone?!). You will also learn coordination, balance, and build your core strength as you strive to maintain a hollow body position. 

Check out a great video on the candlestick here:

2. Wall Walks

Think of these as planks taken to a whole new level. The key here is to maintain your position and not let your low back arch. If you are nervous to go all the way upside down or have trouble getting your nose all the way to the wall don’t worry. Just go as far as you safely and comfortably can – there are still so many benefits to doing this exercise!

Focus on moving slowly as you work on these and challenge yourself to spend more time under tension rather than completing the wall walk up as quickly as possible. Play around with different variations and mix in elements like shifting your weight from one hand to the other – this will have tremendous carryover to skills like handstand walking!

Here’s a great demo video:

3. Pull Ups

Pull ups can’t be beat when it comes to upper body strength training. Build up your lats, arms, and core strength by adding these in daily. Pull ups respond well to training frequency so try to do more small sets throughout the day to build up your strength. Try doing sets that are 50% of your max number of pullups to ensure you are always able to rep them out (if 8 pullups is your max always do sets of 4 with plenty of rest in between). If doing your first pullup is the goal then focus on doing just the lowering phase of the movement. Step up so your chin starts over the bar and control your lowering at a steady rate of speed so that it takes at 4-5 seconds to get your arms fully extended at the bottom of the movement.

If you don’t have access to a pull up bar you can always grab a backpack, some dumbbells, or kettlebells and do some bent over rows!

4. Pistol Squats

Pistol squats or single leg squats are a great way to maintain leg strength without any external load. They also improve your squat mechanics and mobility if you are disciplined with your form and really focus on movement quality. Make sure you are mobilizing your ankles and properly warming up before diving into pistol squats. 

Below is a great progression you can use to warm up and train this beneficial movement!

5. Glute Bridge

The movement we all know and love and probably don’t do often enough. If you are working from home right now (or spending more time on the couch than usual) then set an alarm on your phone to drop and perform some glute bridges every hour. Your low back will thank you and so will your Levi’s!

There are a ton of variations of the glute bridge that you can train. Performing these as often as possible with your bodyweight will pay huge dividends. It can help alleviate back and sciatic pain and will also improve your squat and deadlift. Checking out this video is a great place to start!

 

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
-Vince Lombardi

Fitness is a mindset. Not an activity that you go to the gym to perform for an hour 4-5 times a week. Our gym and community is here to facilitate your fitness journey. Let us know if you need guidance, motivation, or just someone to sweat with!

Schedule your very own 1:1 intro session with us just click the image below to sign up!

 

Cheers!

Coach Alex

Slay the Day

If you’re training a lot, chances are life feels a bit chaotic. You may feel like you don’t have enough time for most things in life. While you’re definitely busy getting better at the gym or on the field or court, you may be missing out on some key routines that could help you SLAY THE DAY!

“The first hour of the morning is the rudder of the day.” -Henry Ward Beecher

Healthy Breakfast 

Having a routine to start your morning is just like having a pregame ritual before you attempt an olympic lift. Starting your morning off with consistency will help you stay more focused throughout the day and improve your mental attitude which is important for athletic performance.

A Few Healthy Breakfast Ideas:

-black coffee

-hot water with lemon

-eggs however you like to cook them!

-oats: plain, with fruit, with greek yogurt

-omelette filled with veggies

Stretching or Movement Practice

Getting blood flow allows for a smooth transition into your morning. Bringing awareness to your body will allow you to address any issues that may be surfacing before you get to the weight room. 

A Few Apps to Get Some Movement In:

-GOWOD mobility (free and premium version)

-ROMWOD (membership required)

-Yoga (several options on YouTube)

-CrossFit early morning class!

Review your goals and visualize your ultimate success

You’re training for something right?! Visualizing yourself every morning accomplishing your goal is one of the most powerful things you can do for your training. You create important neural connections allowing your mind and body to become aligned to opportunities that will encourage the realization of your goals.

Take a look at your schedule and be one step ahead of it

Being late to train or practice is never a good feeling. Missing appointments and meetings at work or home can cause undue stress to your situation too. By confronting your schedule head-on in the morning, you’re committing to integrity which translates directly to your training habits.

So wake up and SLAY THE DAY!!

 

Coach Alex

Why You Need Carbs

Nutrition is one of the most important components of life especially when you are looking to up your performance in the gym. The largely held belief that carbohydrates are bad for athletes has been debunked!

Many studies show that carbohydrates are one of the best ways for an athlete to replenish glycogen stores in the muscles. Power output is directly affected if an athlete doesn’t have enough glycogen stored in the muscle. If we are not fueled properly we can feel sluggish and slow in daily activities and workouts.

When healthy individuals consume carbohydrates, insulin, a hormone that controls blood sugar levels, is released in order to get glucose out of the blood and into the cells. That tired feeling after you workout is a signal to your body that blood sugar levels have dipped. This is a perfect time to utilize post workout fuel- rice, potatoes, fruit, veggies, oats, etc.

You can replenish your glycogen stores by consuming more carbohydrates after you workout, causing your body to release insulin and bring your blood sugar levels back down. This will simultaneously trigger glucose to be stored as glycogen in the cells. Since the cells that are fatigued and depleted are your muscle cells, storage will happen in your muscles instead of your liver.

In certain circumstances, for example if an athlete has diabetes, consuming these types of carbohydrates won’t have the desired effect. If an athlete is not insulin sensitive or has diabetes, spikes in blood sugar levels will stay elevated after eating carbohydrates. This can result in elevated LDL or bad cholesterol and high blood pressure. A diabetic body simply can’t handle the sugars and isn’t releasing insulin in order to store it into the cells. As a diabetic, you would work directly with a medical professional and be prescribed insulin since the body is not producing it on its own.

You may be wondering how you can increase your insulin sensitivity to optimize your response to elevated blood sugar levels and maximize your muscle growth and global energy. There are a few key factors to consider around your workout that will help.

  1. Sleep
    It can impact every function in the body, especially the release of insulin. Aim for 8 hours a night of good quality sleep. Try sleeping with a sleep mask to eliminate extra light or a hot tea before bed to wind down.
  2. Exercise
    This is one of the most important components for staving off disease. Aim for at least 30 minutes a day. Studies have shown that this is an excellent way to decrease your risk of developing insulin resistance and diabetes.
  3. Eat a Balanced and Healthy Diet
    Eat a variety of fruits and vegetables on a daily basis as well as carbs like rice, potatoes, oats. Eat healthy fats, like omega-3 found in fish and seeds, avocados, and nuts. And drink plenty of water.

The big takeaway here is that carbohydrates are friends and food!

If you want more help with your nutrition just ask! We can help you get going in the right direction and help you reach all your goals!

 

Coach Alex

4 Ways to Save Your Joints

When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain and inflammation. It almost feels like your body is punishing you for working hard. No fair, right!

Rather than make excuses about your pain or backing off on your training you may want to consider some new techniques to mitigate the damage from these patterns of overuse.

1. Focus on form
2. Make intensity your new volume
3. Recover Harder
4. Hit the Supplements Aisle

1.Focus on form
If you are training often and hard then even the slightest inefficiencies in your movement can turn into nagging injuries over time. Before you put in all that hard work, you owe it to yourself to work with an experienced coach to refine your movement. You will make progress faster and stay healthy in the process. Slow down, not every day is a competition.  Your training vs. testing ratio should be 70% training, 20% practice, and only 10% testing.

2. Make intensity your new volume
Sometimes the body simply needs a break from volume. All athletes in any sport go through periods of alternating intensity and volume throughout the year. They have different rhythms and protocols for preseason, in-season, post-season, and off-season training. Try backing off on the volume of your training and focusing on higher intensity pieces instead. For lifters, this could mean performing fewer sets or reps and using a lighter load, shorter rest times, or a faster tempo. Runners might try lower mileage with weeks and adding a sprint workout 1-2 times per week instead.  CrossFit Athletes might take a “recovery week’ about once per month and perform all light weights and work on speed and movement patterns.

3. Recover Harder
Training hard without the proper recovery techniques is bound to beat you up and becomes unsustainable long term. Make time for massage, foam rolling, stretching, yoga or mobility sessions, sleep, and any other recovery methods that can improve your performance. Sometimes the most beneficial thing you can do is stimulate your parasympathetic nervous with these recovery techniques to let your body’s natural healing mechanisms kick in.  At CFK, we recommend at least one day of ‘active Recovery’ per week.

4. Give your body what it needs to repair itself
There are tons of great supplements that can help with joint health. Fish oil and omega 3’s provide a healthy inflammatory response in the body amongst many other health benefits. Glucosamine and Chondroitin provide the building blocks for joint repair. Tart Cherry Juice extract has been shown to reduce muscle soreness after a workout. Give those a try to start!

Don’t let joint pain stop you from moving and doing the things you love!  See a coach if you have any questions.  If you’re not a CFK athlete, feel free to email us or call with any questions.

 

#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?