January Nutrition Seminar Series

We’re 5 days into 2017, where are you with your goals? Whether they include leaning out, gaining strength, completing a marathon, or improving biomarkers, love it or hate it, your nutritional habits will determine 80% of your success.

Improving your nutritional habits can seem daunting and with all of the quick drive-thru options and external social pressures we all face, it certainly requires planning and a great deal of self-control. Having said that, we’re here to tell you that you CAN eat clean while having a life!

If you’d like to learn more about making SUSTAINABLE, healthy nutritional habits part of your lifestyle, register for Coach Cassdiy’s brand new, FREE, 3-part nutritional series!

We’re limiting this series to 16 participants at each location West/North, and it’s first come first reserve. To register, email Coach Rick with your name and location!

Part 1: Prioritizing nutrition & Quantity Control (hand method)

Part 2: Meal prep & meal planning

Part 3: Supplements, hydration, sleep, and how to eat for your body type!


Dates/Times:

North:

Part 1: Monday, January 16th @ 6:00 pm

Part 2: Monday, January 23rd @ 6:00 pm

Part 3: Monday, January 30th @ 6:00 pm

West:

Part 1: Tuesday, January 17th @ 6:30 pm

Part 2: Tuesday, January 24th @ 6:30 pm

Part 3: Tuesday, January 31st @ 6:30 pm

 

 

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 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…

5k Challenge

Are you ready for a challenge?  

The average CrossFitter should posses the fitness necessary to complete a 5k and running distance is very much a part of CrossFit.  However, nobody want’s to show up at the box and run around the parking lot for 3.1 miles.  That’s where the CFK Holiday 5k Challenge comes in.  

The 5k is one of the best ways to test your fitness level and be opened up to the benefits of endurance training.  It’s the perfect distance to push yourself and your conditioning, but not so far that you’ll spend 3 days recovering on the couch.  Are you ready to take the CFK Holiday 5K Challenge and give yourself a goal to stay motivated?

We’ll kick off the holiday season and start with a traditional bench mark 5k on Thanksgiving Day at the annual  Hot to Trot 5k through Turkey Creek where a group of your peers will give you water and cheer you on.  Once you have your “baseline time” Coach Mary will provide an additional running workout each week to add to your current Crossfit training schedule.  Runners will do the additional weekly workout, along with the regular Saturday endurance class to train towards a 5k PR to ring in the New Year.   The Calhoun’s New Year’s Day 5k will be held on January 1st at Calhoun’s on the River. *Use discount code C5CrossFit for $5 off your Hot to Trot registration!

Hot 2 Trot
When:  November 24th
Where:  Farragut
Cost:  $30 before November 20th, use code C5CrossFit for $5 off

Calhoun’s New Year’s Day 5k
When:  New year’s day
Where:  Calhoun’s on the River
Cost: $20 before November 30th

CFK Holiday 5k Challenge FAQ’s:

Q-Who’s it for?
Anyone and Everyone.  It’s truly for anyone looking to boost fitness and have a goal to stay active during the holidays or just try a new challenge and have a little fun during the holidays

Q-What if I want to do a different 5k, or I’m traveling for Thanksgiving?
All good!  We are not sponsors and don’t make any money off of these races.  Thanksgiving day 5Ks have become very popular all over the country, so you can find one almost anywhere!

Q-What if I can’t run a full 5k?
That’s perfectly fine. You can run/walk and train through the holidays and hope for a PR on New Year’s Day.

Do I have to do both races?
No, but we can’t see improvement without a baseline time so we highly encourage you to do both!  

Q-What’s the cost to train?
Not a dime to train, though you do have to pay to race.  You’ll get 1 workout each week to add to your current crossfit program and you’ll attend Saturday morning Endurance class at 10am at West.

Q-I’ve never done more than the 600m warmup loop.  How am I supposed to do this?
All good!  That’s how we set benchmarks.  Take a run/walk approach and we’re sure you can finish it.  Talk to a coach or come to Endurance class before the first run to create a plan!

Q-Do I have to go to every Endurance class on Saturday?
It is not required to go to everyone, but it will be excellent training to help you reach your goals.  Try to get in at least one of the additional workouts every week if not both of them.

Q-I still have questions – who can help me?
Email coach Mary at [email protected]