“Don’t paint a dirty car” (on hiding poor form with more weight and/or speed).
-Greg Glassman
The Shutdown, Week 1
We’re as bummed as you to have to stay out of the gym for two weeks, but stay positive! It could always be worse, and as we’ve been saying, FITNESS ISN’T CANCELLED!
The gym is closed & the weather is gloomy, but you can’t control that. If fact, if you think about it, you have very little control of anything! However, the few things you DO have control over can mean everything, when given the right amount of focus. Here is the comprehensive list of everything that is 100% within your control:
- Your thoughts
- Your actions
Stay positive, and look for the opportunities in every situation. The obstacle IS the way! Gym closed? Here’s a chance to become a better runner. Raining outside? Burpees in the living room (or, run in the rain!!). When you see the opportunity, instead of the obstacle, you become UNSTOPPABLE!
Of course, we’re still here for you and will continue providing massive support, accountability, and guidance. Here are a few things we have planned.
Home Workouts
We will now have 2 programming tracks to follow. The Home/Travel WOD program will have the backpack workouts we’ve been putting out. The CFK Power program will be strength + metcon style, and all you’ll need is a set of dumbbells.
Equipment Loan
We’ll loan out certain items, free of charge, for the next 2 weeks. An email outlining the details of this program will come out Sunday afternoon, so stay tuned. Pick-up will be from 1 pm – 3 pm on Monday, at each location. Priority will be first-come, first-served so if you’d like something, we recommend showing up at 1 pm!
Remote Classes
Download and sign-up on Zoom to join us for live workouts starting this week!
Knoxville “Strong at Home” Health and Fitness Challenge
Sign-up on the Wodify Rise app for the 4-week challenge. Daily tasks that will help you beat cabin fever and build habits that create lasting success. It’s FREE-Ninety-Nine (everyone’s favorite price!), and open to everyone so share the link with anyone you think it would help! Sign-up HERE.
CFK Supplement Spotlight
Puori C3
In search of a recovery game changer? Vitamin C has been known to restore the immune function of athletes after hard workouts. C3 combines potent antioxidant blends and powerful energy boosting ginseng to pack a punch in your next workout. The coaches all agree, your selling yourself short if you don’t supplement with the C! Take 20% off when you purchase one Puori C3 and Puori D3 together!
Weekly WODs:
Monday – Raise the Roof
Home/Travel WOD
You’ll be going overhead a lot in day 1’s home/travel WOD. We have an ascending ladder of tuck jumps, backpack push presses, and front squats. Our goal is consistent movement for the duration 10-minute workout. We should be able to go unbroken on the backpack push press and front squat.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
3 Sets
10 DB Strict Press (Light)
1:00 DB OH Hold
10 Tempo Knees To Chest (2121)
Conditioning
AMRAP x 13 Min
10 DB Sumo Deadlift High Pulls
10 Tuck Ups
5 Devil Press
Tuesday – Drop the Hammer
Home/Travel WOD
3 , 2 , 1 ,…. GO! That’s our sole purpose for today’s weighted or unweighted bodyweight workout. Our workout today gives you the option to use your backpack for the entire workout or use it for only one movement. We have a quick 2-minute running interval, push-ups, sit-ups, air squats, and backpack ground-to-overheads for time.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
EMOM x 10 Minutes
Min 1: 5 -10 Strict DB Bent-Over Rows
Min 2: 5/5 Single Leg DB Deadlifts
Conditioning
EMOM x 4 Min
45 sec Bike, Row, or Run
-1:00 Rest-
EMOM x 4 Min
12 Double DB Power Cleans
– 1:00 Rest-
EMOM x 4 Min
45 sec. Bike, Row, or Run
Wednesday – Earn Your Rest
Home/Travel WOD
Our day 3 workout will require athletes to complete a set number of repetitions of backpack clean-and-jerks, overhead lunges, and double unders on a running clock. If you don’t own a jump rope substitute back-pack jump overs as an alternate scaling option.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
5 Sets
10 DB Front Squats
10-15 Deficit Push Ups
-1:00 rest between sets-
Conditioning
For Time
40-30-20-10
Alternating single DB Thruster
20-20-20-20
Up-Downs
20-20-20-20
Alternating DB Snatch
Thursday – Training Day
Home/Travel WOD
We will dial things back today if we have been training consistently throughout the week. If you are following the 3 days on, 1 day off approach our workout today is a great chance just to MOVE! We have an alternating 15-minute EMOM of backpack thrusters, burpees over backpack, and backpack sit-ups. Our goal is finding a number of reps for each movement we can accomplish in 45 seconds consistently. By doing this, we leave 15 seconds of each minute for transition and rest.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
10 Min x EMOM
Min 1: 10 DB Push Press (Light-Moderate)
Min 2: 40 seconds Double Unders or Mountain Climbers
Conditioning
10 Sets
10 DB Push Press (35/20) (20/15)
30 Double Unders or 30 Mountain Climbers
-30 secs rest between sets-
Friday – Cash Out
Home/Travel WOD
We have a 6 round workout planned for the end of the regular work week. Our workout includes a 400 meter buy in and cash-out that will leave you gasping at the finish line. We have 6 rounds of backpack swings, tuck-jumps, and jumping backpack lunges. If you want legs like a sprinter this workout is for you!
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
5 Sets
3 DB Deadlift + 3 DB Hang Power Clean +3 DB Power Clean + 3 DB Front Squats
(Score is Weight Used)
Conditioning
8 Rounds (:20 on/ :10 off)
Mov 1 – DB Hang Power Clean
Mov 2 – DB Upright Row
Mov 3 – Jumping Lunges
*1 Round= Full rotation through each movement
*No rest between rounds
Saturday – Beef Up Your Backside
Home/Travel WOD
You know why people who perform functional movements are so strong? It’s because we prioritize using multi-joint exercises to develop our body’s primary movers. Our today will bring some ALL the gains to our posterior chain in a workout that includes backpack squat cleans, thrusters, and back squats.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
EMOM x 8 Min
Min 1: 2 Turkish Get-Ups(Right Arm)
Min 2: 2 Turkish Get-Ups(Left Arm)
Conditioning
For Time:
500/400 meter Row or 400 meter run
50 Alt. V-Ups
400/300 meter Row or 300 meter run
40 Alt. V-Ups
300/200 meter Row or 200 meter run
30 Alt. V-Ups
200/150 meter Row or 100 meter run
20 Alt. V-Ups
100/75 meter Row or 50 meter run
10 Alt. V-Ups
Sunday – Good Morning or Bad Morning, You Decide
Home/Travel WOD
We have quick burner for your early morning workout, or afternoon sweat session. Our workout today allows us to incorporate hamstring development and horizontal pressing strength into our routine. We have good mornings, mountain climbers, and push-ups.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
3 Sets
15/15 Single DB Bicep Curls
15 /15 DB Tricep Kickbacks
Conditioning
2 Rounds for Time
50 Walking Lunges
30 Alt. DB Snatch
30 Push Ups
30 DB Goblet Squats
400m Run