#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?

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.

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 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

Programming Fun

ARE YOU HAVING FUN IN YOUR WORKOUTS?

tiredHow demanding is your job? Are you up on your feet all day logging miles or stuck behind a desk trying to solve the world’s problems? Are you exhausted at the end of the day and if so, how do you change this?  Keep reading, we may have an answer for you.

Change your mindset toward your gym time and your workouts in general.  Don’t show up exhausted and ready to hit the bed, change your attitude. (How many times has your mother told you that?)

Before you get out of the car, take a few deep breaths and focus on something positive.  Put a smile on your face and get ready to have some fun!

Focus on the fact that you are no longer at work or dealing with an issue, but instead about to add health/performance/self improvement and it’s now “You” time.

Make sure to fuel accordingly.  If you are in a caloric deficit your neuro transmitters could be low, affecting your mood.  Fueling with processed foods and sugars can have your hormones out of balance putting you in shut down mode.  Get some lean protein and a few complex carbs in you about an hour before.  Not a huge meal but something to give you energy.

Be Mindful!  Every time you walk through those doors at CFK remind yourself why you’re there. Remind yourself to have fun. Heck, isn’t that half the reason you do this in the first place?

By focusing on your attitude and consistently showing up things will change. When you have fun, you’ll be more consistent, when you’re more consistent, you’ll get more results.  More results brings even more fun, you get the picture…

CrossFit and the rest of our programs, are designed to improve your life.   If you’re not having fun you’re missing out on the best part of our programing and results may suffer.  The more fun you have, the better your results will be, it’s a proven fact!

See you on the other side of the barbell!