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Week in Preview – December 31st, 2019

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“Get the inside right. The outside will fall into place.”

— Eckhart Tolle

Welcome to the last day of 2018 and the first week of 2019!  Thanks for sticking with us!  Want to win a free month of CrossFit?  Check this out:


As the new year approaches, it’s time to set your goals! We love hearing the goals our athletes are working towards and helping you accomplish them. To celebrate goal setting season, we’re going to be giving away 1 month of unlimited membership. Here’s how you can be entered to win:


Make a social media post (Facebook or Instagram) with 2 goals for 2019 and how you’re going to utilize CrossFit Knoxville to achieve those goals. It can be to hit that 300 lb back-squat, to make the 20 Committee each month, or practicing leaving your ego at the door or being coachable outside the gym. They’re your goals, we’re just here to help you achieve them! Not sure what your 2019 goals should be? Ask a coach to help you brainstorm some ideas – that is what they’re here for!



– You MUST tag CrossFit Knoxville or CrossFit Knoxville North on Facebook or @crossfitknoxville on Instagram to be eligible for the prize.

– You MUST post before 11:59 p.m. on Friday, January 4, 2019


We’ll collect everyone that has entered and we’ll announce the lucky winner the next week!


Happy goal setting – and New Year!



The Week


Monday – Belly Flop – Last class @ 5 p.m. North and 5:30 p.m. West


Last week we had a 21-15-9 couplet, meaning 2 movements and generally a sprint workout.  This week we revisit that rep scheme, but now we have 6 different movements.  The pacing is entirely different, so DON’T sprint from the beginning.  Work your way through box jumps, power cleans, pull-ups, front squats, lateral barbell burpees, and push jerks.  The weight on the bar will be 115/80, which should be something that you could do unbroken, but seeing as there is a lot of volume in this workout, have a break up strategy!


Tuesday – NYD 2019


One class at both locations at 10 a.m.!  Bring some buddies as it’s a 3 person workout.  In this team workout, the score is total man-makers the team completes in 15:00. Partner 1 will begin with the run, partner 2 on KB front rack hold, partner 3 on Man Makers. Partner 3 will perform as many man makers as possible before partner 1 gets back from the run, then everyone switches. Man Makers may only be accumulated while Parter 2 is holding KBs in the Front Rack position.


1 Man Maker = Kick-Back / Push-up / Row Right / Row Left / Kick Up / Clean + Jerk



Wednesday – Squat Day!


Start the year off right with some squats!  After we’ll have a metcon of handstand pushups, overhead squats, and deadlifts.  The focus will be on quality movement and technique.


Thursday – Spin Cycle


No score for today’s workout, an 18 min AMRAP of rope climbs, 400 m run, and double unders.  Both rope movements, rope climbs and double unders, can be frustrating at times. The results of getting a good looking rope climb or stringing together double unders will unlikely happen overnight. It is the consistent, deliberate practice that gets athletes the result.


Why do we focus on the process and not the result? Because the process is within our control. If we didn’t focus on the result at all and simply focused on spending 5-10 minutes working on these movements a day, it is very likely that we would still achieve the results we wanted down the road. As with anything we do, focus on the process and the results will come.


Friday – Vader


This will be a new benchmark workout:


3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower (use barbells with 25’s for bigger classes)


We keep track of scores in all workouts, but especially benchmark workouts like this, to keep tabs on progress overtime. A helpful thing to keep track of is also times per round. This gives us valuable insight on our pacing. If there is a dramatic fall off, we know that starting slower may actually allow us to maintain speed throughout. Better pacing can lead to better times. Better times over time leads to better fitness and better results. Today, we can keep track of final time as well as times per round.


Saturday – Power Puff


In this Saturday triplet workout, athletes will accumulate 1 mile of running, 60 toes to bar, and 30 power cleans. The toe to bar variation athletes choose should be something they could complete at least 15 reps unbroken when fresh. The barbell is a little heavier, but something athletes should still be able to cycle for 5+ reps when fresh. These will be singles within the workout.