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?


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!



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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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.

Don’t Stand In My Way

This blog is for all the people who are trying to stand in the way of my fitness.

I understand that I didn’t get out of shape overnight – but that each day I eat correctly is one step closer to being lean and healthy.

When I say I don’t want to try the cupcakes it is not a personal attack on you or your baking skills – I am trying to make a change in my life.

When I can’t eat the chicken teriyaki because it has soy sauce on it – I’m not being weird I just know what gluten does to my body and I’m making a conscious choice not to let that happen to me.

I’m not judging you for not making the same choices as me – I’m simply trying to make a change for me.

Stop telling me I look sick because I lost 30 lbs – I had 45 to spare and probably will still lose a few more.

My face looks different because I used to carry fat in my face – just like I used to carry fat around my waist and thighs.

Would you tell a world class sprinter or professional athlete that they look sick because you can see striations in their muscles or because they leaned out to get ready for the season?

Well my season is everyday.

I’m preparing for life and anything it may throw at me – playing sports, chasing the kids around the park or getting myself out of danger should it present itself.

I can do this because I am stronger, lighter and faster than the situation in front of me – please don’t try to guilt me away from this.

Let me show you.  I would love to take you to a workout, cook you a paleo meal, show you what books to read, what websites to visit, where to shop, what to buy or anything I can possibly do to help you make those same changes in your life.

I am willing to do this for two reasons:
1.  I care about you and want you to know you can make a change.
2.  I know the more people in my sphere that have the same goal, the easier it will be for me to eat healthy, train hard a few days a week and make good decisions.

Don’t hate on me, let me help you.  If nothing else, at least learn where I’m coming from and don’t let your insecurities project on your opinion of me and what I’m doing.

Do these words speak to you? Then you’re in the right place. CrossFit Knoxville will help you live out these statements daily – and with confidence. We have dedicated coaches to guide you through every step of bettering your life: nutrition, training, recovery and everything in between. Stop by a location today and take the first step to creating the best you.

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

my season is every day

Carb Flu

Are you transitioning to a Paleo diet and not feeling the way you thought all this hard work would make you feel? Maybe you’re experiencing the low-carb flu.

Obviously, the low-carb food isn’t a contagious disease but named after one because it feels just as lousy. The biology behind the low-carb flu is fairly simple: you switch from burning mainly carbohydrates (sugar) for fuel to burning mainly fat and your body needs some time to adapt.

Carbohydrates are a much quicker-acting course of energy (this is why you get a sugar rush from eating too much candy), so suddenly switching to a lower-carb diet essentially puts your body into carb withdrawal. It’s used to getting that hit of easily digestible instant energy multiple times a day, and when you oblige it, it can get very cranky.

In the long term, this metabolic switch is very useful, because it weans you off the need for constant energy boosts from carbohydrates. People with predominantly sugar-burning metabolisms often experience a series of blood sugar highs and crashes (with accompanying periods of high and low energy) throughout the day; a fat-burning metabolism is much more stable and allows you to skip or delay a meal (or two, or three) without feeling ready to start the next World War. In the short term, though, your body often has a rocky adjustment period for a few weeks.

Low-carb flu symptoms frequently include headaches, brain fog, constant exhaustion and a general feeling of being run-down and weak – just like the regular flu. Some people also report intense mood swings and other more individual symptoms; everybody’s body is different, so the withdrawal will vary depending on how your particular metabolism reacts to it. This can be even worse for people who have intestinal bacterial overgrowth problems. A low-carb diet is ultimately very beneficial for SIBO or other bacterial overgrowth, because it starves the harmful bacteria of their favorite form of nourishment, but in the short term it can be extremely unpleasant as the bacteria die off.

The way to handle the initial adjustment period of a lower-carb diet is just to tough it out. Like any other kind of withdrawal, the low-carb flu doesn’t last forever. If you can hold out for a few weeks, you’ll start to notice your body getting used to using fat as a fuel source, and the “flu” symptoms will disappear.

Good luck on your new journey! If you have any questions about the Paleo diet – or just improving your overall nutrition – stop by a CFK location and let a coach get you on the right track.

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