Week in Preview – January 2, 2017

Happy new year to everyone!

We hope everyone had a happy and safe holiday season, and we know that many of our athletes started the year off with a bang at the Calhoun’s New Year’s Day 5k.  Congrats to everyone who completed it and all those who set a PR!

Weight-loss and body transformation are two of the most popular resolutions to take on every new year.  Maybe you’ve made that same resolution for years and years and struggled to follow through.  We’re here to help out!  Talk to a coach about setting goals and following a nutrition plan in the new year.

Row’d Royalty starts this week!  Get signed up!  The first workout will be released on Thursday.  We’ll be holding heats on Sunday mornings at both locations.  Come out and have some fun!

Onto your week!

Monday – Cindy meets DT

We’ve got a long EMOM alternating with some calorie rows, rounds of Cindy, and rounds of DT.  Keep a consistent pace and get some rest between rounds.

Tuesday – Back Squats and Shuttles

4 RM back squat today, followed up with death by 10 m sprints.  Keep it up as long as you can!

Wednesday – Jump, jump around!

3 rounds of power snatches and burpee broad jumps, a little rest, followed by 3 rounds of front squats and box jumps.  Sub 8 minutes for each set is the goal.

Thursday – Work That Grip

3 rounds of double unders, toes to bar, and deadlifts.  Cap is 10 minutes.

Friday – Partner RED Friday!

Thrusters on thrusters on thrusters.  Break up your reps however you want.  Reps go down as the weights go up.  If you make it to the end with time to spare, AMRAP the last weight.  Goal in 20 minutes?  Make it to at least the 3rd set….out of 5.

Saturday – Gymnastics and Powerlifting

Pull-up negatives and strict pull-ups.  Followed with a descending ladder of chest to bar pull-ups, KB/DB medball bench press, and back squats at bodyweight.  Not for time.  For quality.

Looks like a fun week of programming and a great way to start off the new year!  We can’t wait to see you.

Happy new year and see you on the floor.

-Coach Scott

Row’d Royalty!

Competition season is upon us and we’ve got several performance challenges coming up!  We’re kicking off the new year with Row’d Royalty!  This is a rowing competition much like the CrossFit Open with new workouts released each week on Thursday, and you have until Monday to complete them and post your score.

The competition officially starts on Thursday, January 5th and will conclude on Monday, January 30th.

Entry fee is $20 to post your score online, see where you stack up as an individual AND a team!  We want to see how the whole gym compares to everyone else, but we want to see everyone push it between our two gyms, so we’ll also track the scores internally and see which gym has the highest participation AND who performs the best.

The gym with the most participation will get to host the after party as a celebration.

The gym with the highest performance will host the CFK Games in the spring.

WHHYYYYYYYY would I want to do MORE rowing????

Rowing shows up a lot in workouts week-to-week and the best way to get better at it is to just row more!  It’s a great monostructural form of exercise that is low impact and can easily be varied in intensity.

Test and retest is a great way to see where you are!  It’s a new year anyway, so why not see how your rowing fitness is and try to improve upon it?

Do I have to pay $20 to participate?

No, you don’t have to pay the $20.  We’re not making any money off of this, but we do want to represent the gym well!  If you still want to do the workouts and represent your side of town, just e-mail [email protected] with your scores every week.

Do I have to do the workout at the gym?

No!  We like seeing you at the gym, but you can do these workouts at home on your own rower, or if you’re traveling you can find a rower and do the workout then!

I’m vertically challenged and not well built for rowing!

Row’d Royalty has height divisions!

Okay, I’m in.  Where do I sign up?

Right here.

When do I do it?

Anytime!  But we will also host heats on Sunday mornings at both locations.

Week in Preview – December 26, 2016

HAPPY HOLIDAYS, EVERYONE!

Thanks to everyone who came out for the 12 Days of Christmas WOD on Friday and to Friday Night Lights!

 

We hope you had a safe and happy holiday over the weekend and are ready to get back to the gym!  It’s the perfect time to start setting goals for the new year!  Talk to a coach and make a plan for the coming year.

 

Don’t forget, half-marathon training is starting up soon.  10 weeks of training is only $200 for current members, and we have a special 10 week special offer for new members who can get 2 weeks CrossFit FREE!  Plus, if you bring in a friend who signs up you’ll get a credit on your next auto draft.  Everyone wins!

 

We have a limited schedule at both locations on Monday the 26th

North – 8, 9, 12, 4, 5

West – 8:30, 9:30, 12, 3:30, 4:30

Regular schedule on January 2nd!

 

Now for your week ahead!

Monday – Dragon Flags!

Back squats, Dragon Flags, and Single leg Dumbbell Deadlifts.  Work up to heavy 3 on back squat.  Dragon Flags look like a toe to pole, but they are WAY harder.  Check out the video and we’ll give you some more pointers in class.  We’ll end with 10 rope climbs!  Try to go legless, but you can practice your climbing skills with these videos.

Tuesday – Boulder Shoulders!

Work up to a heavy 3 for Push Jerk today, then do a descending ladder of heavy push jerks and toes to bar.  High load and high volume, so scale accordingly to get everything done in just one or two sets.

Wednesday – Chipper AMRAP!

Chip your way through 5 different movements and try to complete 1 round in 12 minutes.  If you’ve got time at the end, start over!  Over head squats, double unders, pull-ups, power cleans, and handstand pushups are on the table.

Thursday – Team Row Off!

Get ready for the Row’d Royalty competition for the month of January!  More details are coming this week about it, but it’s going to be a fun competition in the gym where anybody can and EVERYBODY should participate!  It’s all about helping the team out!

Friday – Spc. Luke C. Williams

Two different workouts today, but there are time limits!  Finish 3 rounds of heavy thrusters and box jump overs as fast as you can because at the 10 minute mark you switch to 3 rounds of deadlifts and 400 m runs.

Saturday – Partner Snatches and Wall Balls!

This one is tricky!  You get to rest while your partner works.  3 sets of the same volume of work, but broken up into different amounts to allow for heavier weight.  Confused?  Check it out:

1 round

18 power snatches

54 wall balls

2 rounds

9 power snatches

27 wall balls

3 rounds

6 power snatches

18 wall balls

Weights go 115/75, 135/95, 155/105.  Each work interval should be 5 minutes or less.  Work hard, work fast.

It’s a fun week ahead before we get into the new year.  We look forward to seeing you this week!

 

See you on the floor!

-Coach Scott

Week in Preview – December 19, 2016

Let’s start off with a HUGE congratulations to our Ultra runners, Allie Dorsey, Bridget Smith, Karen Rousseau, and Nathan Alexander!  They didn’t just run 50 miles this weekend, they did it up and down a mountain and all in under 12 hours!  Big thanks to Coach Mary as well for all her hard work with the crew!

If you have thought about running a long distance race, but 50 miles seems TOO long, Coach Mary also runs programs for everything from a 5k to 100 miles and in between.  Training for the Knoxville Half-Marathon will be starting up soon!  Keep an eye out for more details to come!

 

We hope you all enjoyed meeting Ike from Progenex this week!  We tasted some great stuff and are excited about carrying the products at CFK.  If you have questions about any other products, just ask a coach!

 

This week we will have our regularly scheduled classes EXCEPT when we throw down with Friday Night Lights!  Remember, we’re running two heats 5 p.m. and 6 p.m.  E-mail [email protected] with your preferred heat time!

 

Don’t forget the half-time competitions of best bench and handstand walk.  Prizes may be involved!!!!!

 

Keep the holiday spirit alive and BYOB for the after party following the final heat.

 

Now for the rest of the week!

Monday – Interval work

Every 5 minutes for 3 sets, try to get your work done in 2 minutes or less.  Starts off alternating hang power snatches and calorie row, then switch to push jerks and shuttle sprints.  Gotta love those 3 touch turns!

Tuesday – Wear long pants!

20 minute AMRAP of 400 meter runs, wall balls, and rope climbs:  Looks like a lot of fun!  Don’t just lie down at the 20 minute mark!  We’ll keep it going until 30 and you have the remaining 10 minutes to build to a heavy 5 rep set on deadlift.  This is not intended to be a 5 RM because you’re in a fatigued state, just feeling a couple heavy sets while you’re tired.

Wednesday – 5 rounds of almost everything

Back squats, double unders, muscle ups, double unders, push jerks, double unders.  Goal is 15-20 minutes, but loads will be relatively heavy.  Back squat ~60% of 8 RM from 11/30, push jerks at least 2 rounds unbroken.

Thursday – Gymnastics and Man Makers

EMOM for 10 min alternate with handstand walks and the dreaded hollow hold + v-up combo.  Don’t let your shoulder touch the floor!  Follow up with E2MOM for 5 sets of 5 dumbell man makers.  Push-up + row + push-up + row + power clean + push press

Friday – FIIIIIIIIVE BUUUURRRPPPPEEEEEEES!

It’s that time of year!  Just like the song goes:  1, 2-1, 3-2-1, 4-3-2-1, etc.  The number of the movement is the number of reps you perform.  We’ll set up stations, warm-up the movements, then get after it.

1 – Muscle-up
2 – Shoulder-to-Overhead (155/105)

3 – Hang Power Clean (155/105)
4 – Deadlift (155/105)
5 – Burpee
6 – Box Jump (24″/20″)
7 – Toes-to-Bar
8 – Russian KB Swing (53/35)
9 – Double-Under
10 – Wall Ball (20/14)
11 – Pull-up
12 – Power Snatch (155/105)

Saturday – Partner Wheelbarrow

Running, wheelbarrowing, and medball sit-ups.  Alternate so that each partner gets to be the wheelbarrow!

We hope you have a happy holiday and see us next week before the new year hits!  More great workouts coming your way!

If you want to get a jump start on the new year and set up a nutrition plan, contact Coach Cassidy ([email protected]) or me ([email protected]) to discuss a plan for the new year!

See you on the floor!

-Coach Scott

Week in Preview – December 5, 2016

The holiday season has arrived!  Last week was a great week of time spent in the gym, but we know that moving forward the holidays take up a lot of time outside of the gym.  This can add a lot of stress to your life, plus late nights, lots of bad food, and little sleep.  We want to see you in the gym to help with that stress and get your workout in!

 

That’s why we’re running our December attendance challenge!  What’s your motivation besides fitness and stress relief?

$200

The more you come to class (and sign in on Wodify!) the more chances to win a $200 gift card to Uncle Lem’s Outfitters.  Here’s how it goes:

Between 12/5 – 12/31:

– 16 visits gets you 1 drawing entry

– 18 visits gets you 2 drawing entry

– 20 visits gets you 3 drawing entries

– 23 visits gets you 6 drawing entries

– bring a friend to try their first class = 2 drawing entries

– send us your NYD Race registration = 2 drawing entries

It’s as simple as that!  It doesn’t cost you anything and you get a chance to win a sweet prize.  Now what do you have to look forward to in the first week of December?

Monday – Heavy weight, heavy gymnastics

Deficit handstand push-ups, heavy hang squat cleans, and muscleups.  Lots of scaling options here.  Heavy loads, short distance, fast.

Tuesday – Snatch work

Power snatch work today mostly with some overhead squats.  Look for something challenge, but move that bar fast.  Conditioning will be 12 minutes of as many Chest to Bar pull-ups, power snatches, and wall balls you can fit in.  Try to shoot for 4 rounds or more!

Wednesday – Long Conditioning

Last Friday was a very long, steady state workout.  Today will be slightly shorter, but we’re still estimating around 30 minutes.  Running, Toes to bar, Double unders, and Death March.  Try not to scale so far as to cut the workout short.  Long aerobic conditioning is and important component to fitness!

Thursday – Front Squats!

We’re doing waves again of 3-2-1-3-2-1-3-2-1 and trying to go heavy.  There is accessory work for both strong and lean; either Bulgarian split squats or assault bike for max calories.  Pick your poison!

Friday – Partner Rowling…

For the warmup you and a partner will rowl to 1000 meters in 100 meter intervals, but just like with regular rowling there are burpee penalties for going over or under exactly 100 meters!  The workout will be fast pasted with moderately heavy power cleans and burpee pullups.  Stick around for a bit of accessory work at the end of class.

Saturday – Partner Day!

Grab a partner to alternate rounds of overhead squats, box jump overs, and shuttle runs.  And then after that, go right into push jerks and rowing/skiing!  Your goal is to move fast and get to work:rest 1:1.  No interval should take longer than 2.5 minutes!

Don’t forget that this coming weekend is the CFK Holiday Chili Cookoff at our North location for 6-9 p.m.!  We’re looking forward to seeing everyone there!

Have a great week and we’ll see you on the floor!

-Coach Scott

P.S.  A special holiday edition of Friday Night Lights is coming on December 23rd…with prizes involved, a favorite workout for all, and to all a good night…

Week in Preview – November 28, 2016

We hope you all had a great Thanksgiving holiday!  We had a great time at the Hot to Trot 5k handing out waters, cheering on our own athletes, and also cheering on those from all over Knoxville working hard to be a little fitter.

 

Do you know someone who wants to make a change in their health and fitness?  Direct them to our Gift of Fitness Challenge running this December!

 

If you missed out on the Hot to Trot 5k and want to get a chance to set a benchmark and train for the New Year’s Day 5k, Girls on the Run is having a 5k this weekend as well and your money for participating goes to a great cause!

 

Monday – Muscle Snatch

The muscle snatch is more about pulling under the bar.  Less jump today.  Loads will be considerably lighter for sets of 5.  After that, a classic rep scheme with handstand pushups and l-sit pullups!

Tuesday – Shuttle Runs!

2 minutes of work.  3 points of contact over the line.  Finish out with an AMRAP of power snatches.  Get done fast to get more reps!  You’ll follow that with the same intervals, but 20 thrusters and max calorie rows.

Wednesday – Back Squats

8 rep max today.  Record your weights!  We may use these for future workouts…  Follow this with 3 rounds of Toes to Bar, Double Unders, and Overhead Squats.  Your goals are to move fast and be unbroken within certain time domains.  Modify appropriately today!

Thursday – Row that boat

If you enjoyed the 6×400 m run last week, just wait until 5×500 m rowing this week!  Take all the rest you want, but go hard from the beginning.  Try to PR your first 500m, then try and stay close to it.  If you feel beat up from the week, still come in and row with us to help speed recovery.

Friday – Whitten

This is a classic Hero WOD from crossfit.com, and it is a long one.  If you’re moving fast look to 40 minutes for this workout.  Your goal is nice and steady for the whole workout.

Saturday – Partner Lunges

All the single leg work.  Front rack lunges.  Lateral single leg jumps.  Jumping lunges.  It’s gonna be a great day!

 

Tuesday evening there is also a nutrition workshop out North at 6 p.m.

 

Looking ahead for the next couple weeks we’ll have both our 5th annual holiday party and a demo day with Progenex!  Look for more e-mails and posts to come!

See you on the floor!

-Coach Scott

 

Gift of Fitness Challenge!

 

Are you ready to start achieving your goals and making changes BEFORE the New Year?

Beat all the resolutioners to the gym and start this December with CrossFit Knoxville!

 

Give yourself or a loved one the gift of health and fitness this holiday season!

 

CrossFit Knoxville is running a December Fitness Challenge for new members ready to dedicate themselves to change.  But you won’t be going at it solo! There will be coaches and athletes with you the whole way!

 

This challenge will begin on Monday December 5th and end on Sunday January 1st!

 

$200.

Not only will you get 4 weeks of unlimited CrossFit classes, you get the following:

 

Personal coach to guide you through the 4-weeks

1-on-1 goal setting meeting with coach

1-hour nutrition workshop

Personalized nutrition support

Before and after measurements

 

Even better, there are PRIZES!  Show your dedication to the program and get entered for a chance to win

Uncle Lem’s ($200 gift card)

1 Month CFK Membership ($175 value)

PP3 from Pure Pharma ($65 value)

Prize from Eddie’s Health Shoppe

And possibly more!

 

It is a raffle, but the more you do, the better your odds!  How do you increase your odds?

18+ classes attended = 1 entry

21+ classes attended = 1 entry

attending a nutrition workshop = 1 entry

participating in the Calhoun’s New Year’s Day 5k = 1 entry

Submit a 4-day food log to your coach = 1 entry

 

If you’re interested, talk to a coach or e-mail [email protected]

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Week in Preview – November 21, 2016

It’s Thanksgiving week!

We’d like you all to know how thankful we are to see you every week and to know the commitment you have put to your health.  Our number one goal is to make Knoxville healthier and for you to have the best experience when doing that.

 

Tag us with things you’re thankful for this week!  It can be anything on any social media!  Facebook, Instagram, Twitter, we want to celebrate with you!

 

Remember that we are closed Thanksgiving day, but we will be at the Hot 2 Trot 5k as part of our Holiday 5k Challenge!  We hope to see you there either running or volunteering at our water table.

 

Black Friday we have limited hours at both Locations:

North – 8:00, 9:00, 12:00, 4:00, 5:00

West – 8:30, 9:30, 12:00, 3:30, 4:30

 

Monday – Odd Ball

We’ve got a heavy front squat followed by some awkward movements.  Challenging crab walks plus some Kettlebell Headcutters!  Check these out before class, but don’t be afraid!

Tuesday – Track Day

400 m repeats with some rest between.  Your goal is to go hard and then stay within 80-90% for the remaining intervals.  Be intense.  Be consistent.

Wednesday – Weightlifting Cindy

20 rounds of a heavy power snatch and bodyweight movements.  Lots of scaling options!

Thursday – Happy Thanksgiving!

Run a 5k!

Friday – Army Sgt. 1st Class Daniel E. Scheibener

REMEMBER!  Limited Schedule!

Overhead squats, box jumps, muscleups, with a 1 minute rest between rounds.  You get a break, so we’re looking for speed on rounds.  Pick weights and skill levels to go unbroken.  Don’t run off because we have some core accessory work after class!

Saturday – Partner Saturday

Alternate full rounds with a partner of swings, cleans, deadlifts, and double unders.  Unbroken today!

We hope you have a safe and fun holiday.  Remember, ’tis the season for joy and merriment, but also slacking nutrition and gym attendance!  Set a goal for the holiday season.  Talk to a coach.  Find a battle buddy.  Be accountable and don’t wait for the new year.  We’ve got a nutrition workshop coming up on November 29th at our North location to help!  Let a coach know if you’d like to attend.

 

See you on the floor!

-Coach Scott

Achieving Your Goals With Food

There comes a point in every athlete’s life where they have to make a decision to take their “sport” to the next level. One of the most common, and difficult, ways to do that is by changing your diet.

You have to stick to a strict meal plan. That could mean bringing your own food when you hangout with your friends. You will have to balance and time your meals to let your body use that food as fuel and to help you recover. Slowly your body will begin to change – but you’ll notice your strength won’t be decreasing.

By setting yourself up with a proper training program and nutrition plan you’ll find that you can get leaner and stronger. Or more defined and stronger.

No matter your goals, loosing weight or gaining muscle, you have to remember to take it one day at a time. If you slip-up and eat something you shouldn’t – don’t beat yourself up. Get back on track and be a better person than you were the day before.

If you’re ready to take your nutrition to the next level and meet your weight loss (or gain) goals CrossFit Knoxville can lead you in the right direction. Attend our monthly nutrition seminars for simple tips and tricks to get started.

We’ll see you on the other side of the bar.

Sweating Through Sickness

A real-life guide to working out with cancer, as a caregiver, or anyone dealing with chronic illness

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I’ve been a competitive runner for more than 20 years.  Running and exercise are my passions and the things I do to relieve stress and find joy, but what happens when your body takes a detour and your fitness routine hits a dead end?  You take the “alternate route.”

Many of you know my story so I won’t bore you with many details, but I’m a cancer survivor and I spent months and months in and out of the hospital, in another state, living in a hotel, while I fought.  Fought like hell, with everything I had and while that might sound inspiring, believe me, at times it got ugly.  Physically and emotionally, my life felt like it wasn’t my own and the number one factor in that change – my inability to run and workout.  You see, running was my therapy.  It was honestly like a friend.  I’d suffered loss and even dealt with my diagnosis during runs and now, that part of my life was being put on hold.  BUT notice those two words: on hold.

At first, I managed that void pretty well, but then the weeks of being alone in that Durham hotel, starting taking a toll.  Though I had found a Crossfit gym in Durham and was able to do some things, I wanted and needed to run, but all I had the strength to do was walk.  So, I’d walk.  My dog and I would go up and down this amazing greenway route through the Raleigh, Durham, Chapel Hill area.  It was called the American Tobacco Trail and it was a God-send.  It was something small for me, but it was a start.  It gave me an emotional break and I was able to see some hope.  I felt better at treatments but I really looked forward to taking my little dog for our walks.  Then it happened — one day I decided to try… and run.  And I ran.  It was like someone gave me back a literal piece of my soul.  It was so slow, but to me it felt like I was flying.  1 mile.  I ran 1 mile.  I never thought as an ultramarathoner I’d be happy with 1 mile, but on that day, it felt amazing.  Eventually I regained my strength and honestly found my stride in a pretty short amount of time.  So today I have some advice for those of you who might be struggling through sickness, playing the role of caregiver or even having a difficult time finding the motivation to stick to a plan:

1.)    GIVE YOURSELF GRACE:  Especially if you’re struggling with an illness.  Life is so hard already and when your body doesn’t cooperate, it can often feel like it’s just too much.  Give yourself some grace.  Your body needs to rest and repair and sometimes that means missing out on the things you used to do.  It’s ok.  Those things will all be waiting for you when you’re rested and ready to re-enter the world.

2.)    GIVE YOURSELF SPACE:  When you’re battling a disease, you can often feel less than your best and many times your self confidence goes down the drain.  You don’t want the world to see you “at your finest” so you avoid exercise and working out altogether.  Rather than miss what used to be a reward for your body, find some great workouts you can do in your hospital, hotel room or the comforts of your home.  You don’t have to hit your favorite 5:30 class to work up a sweat, and trust me, they’ll still be there when you’re ready to return.

3.)    DO SET A SMALL GOAL: I ran a 5k with a group of friends, during my treatment and the goal was to get to the finish.  It was such a different role for me, but it still gave me a chance to be competitive and remember what it felt like to be back in a race.

4.)    MAKE FITNESS A PART OF YOUR ROUTINE…EVEN IF IT’S A FLEXIBLE ONE:  Just make the commitment to yourself every day.  Get up and do something active if you possibly can.  BUT my number one caveat here is to be flexible for whatever your illness hurls your way.  Set a goal, and know it may change, but having that as part of your daily routine will give you something to remind yourself that you..are still.. you.

5.)    GET PLENTY OF SLEEP: It’s the one thing I still don’t get enough of, but makes the biggest difference in how we feel.  When you’re fighting illness or you’re taking care of someone who is, sleep is the best medicine.  That’s not just a cliché’, that’s a fact.  Adding exercise to any treatment protocol is just going to add extra stress to your body.  But we want it and we need it, we just need sleep even more.

Life doesn’t care what your plans are and most of us are never really prepared for hearing the words, “you’re sick.”  But, if it happens, remember to be patient, find a focused fitness path, and be kind to yourself.  Come to think of it, those are words we should really embrace every day.

Cheers,

Coach Mary