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.

 

 

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