Crossfit Knoxville

New Website

2011-07-19T16:25:00.000-04:00

Look for the WOD at the new website @ Crossfit Knoxville

Thanks

Tuesday, July 19, 2011

2011-07-18T14:12:00.000-04:00

WOD:

Back Squat- 5x5 add weight from last week

Monday, July 18, 2011

2011-07-17T19:50:00.000-04:00

WOD:
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Friday, July 15, 2011

2011-07-14T17:27:00.000-04:00

WOD:
4-8 x 400m, rest 1:30, hold within 3-5 seconds

then...

Deadlift- Work to a heavy set of 3

Thursday, July 14, 2011

2011-07-13T19:41:00.000-04:00

WOD:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Wednesday, July 13, 2011

2011-07-12T15:42:00.000-04:00

WOD:
Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

Tuesday, July 12, 2011

2011-07-11T18:21:00.000-04:00

WOD:
21-15-9 reps for time of:
24” Box jump
75 pound Power snatch
Chest to bar Pull-up

Monday, July 11, 2011

2011-07-10T13:39:00.000-04:00

Zinah Fox/David Martin

Today starts the new 60 Day Challenge! Our first Crossfit Knoxville event is scheduled to be on Saturday, July 23, 2011. This will be a weightlifting event which consists of the snatch and clean & jerk. This event will be for all and every member of CFK. If you are available that day we want you to come out and compete with your fellow athletes.

WOD:

Back Squat- 5x5

Friday, July 8, 2011

2011-07-07T14:40:00.000-04:00

WOD:

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots

Post rounds completed to comments.

Thursday, July 7, 2011

2011-07-06T16:09:00.000-04:00

WOD:
Deadlift to a heavy set of 3 then...

Prowler Challenge:
Number of sprints/walks- 10
Distance- 50m
Rest- As needed
You will push the Prowler 50 meters with the low handles. You will then turn around and push the prowler back with the high handles. This will count as 2 pushes of the prowler. You will rest as needed then add weight and do it again for a total of 10 pushes of the prowler.

Wednesday, July 6, 2011

2011-07-05T21:04:00.000-04:00

Crossfit Knoxville being taught around the world. Here in Africa, Morgan Cyphers teaches a child a burpee workout.

WOD:

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Tuesday, July 5, 2011

2011-07-05T05:36:00.000-04:00

WOD:
1 Round for time of:
600m Run
30 Clean & Jerks
600m Run

Saturday, July 2, 2011

2011-07-01T15:39:00.003-04:00

Free Workout at 9am...Bring a friend or family member. There will also be NO GYMNASTIC CLASS TOMORROW. Matt will be in Cincinnati competing in a weightlifting competition. Good Luck Matt!

July 4, 2011
We will be having only ONE CLASS at 9am. Please join us for WOD 1776.

2011-06-30T15:02:00.000-04:00

WOD:
Complete 5 rounds for time of:
3 Deadlifts 315/185 lbs
5 Handstand Push Ups
Sprint 50 meters

2011-06-29T17:23:00.000-04:00

The Scale...

WOD:

1 Round for time of:

600m Run

30 Snatches

600m Run

Wednesday, June 29, 2011

2011-06-28T20:32:00.000-04:00

Within 20 minutes work up to a heavy Turkish Get-up then...

AMRAP in 10 "Cindy"
5 Pull-ups
10 Push-ups
15 Squats

Tuesday, June 28, 2011

2011-06-27T20:28:00.001-04:00

WOD:

"Helen"

3 Rounds for time:

Run 400m

21 Kettlebell Swings (53, 35)

12 Pull-ups

Monday, June 27, 2011

2011-06-26T16:58:00.000-04:00

WOD:
Bear Complex

7 Sets of the following sequence:
   1 Power Clean
   1 Front Squat
   1 Push Press
   1 Back Squat
   1 Push Press

5 Rounds with rest between rounds to load up.
The goal is to work up to max load on the 5th round. There will be no time component for this WOD but all classes will end as scheduled.

Break up or combine the movements any way as long as the following rules are met:
NO RESTING ON THE GROUND (even to re-grip) during each round
Power Cleans starts at the ground and finishes standing with full hip extension
Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
The squats have to go BELOW parallel
Presses finish with lockout overhead, Push Jerks are acceptable
Combining Front Squat and Push Press (i.e. Thrusters) is acceptable

Friday, June 24, 2011

2011-06-23T15:31:00.001-04:00

It's Friday everyone so don't forget to wear your Red Friday shirt. Also the Party is tonight at 6pm. Put your name on the whiteboard if your coming. The only excuse that we are excepting for not being here is your going to be a few minutes late.

WOD:

4x15 ft Rope climbs + 100 KB Snatches for time...

Thursday, June 23, 2011

2011-06-22T12:38:00.000-04:00

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

WOD:

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-up

Wednesday, June 22, 2011

2011-06-21T15:43:00.000-04:00

Don't forget that the end of Look Better Naked Challenge Party is this Friday @6pm. Make sure to R.S.V.P on the whiteboard at the gym and bring a side dish (preferably Paleo). Also the only class in the afternoon will be at 4:30pm.

WOD:
"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Tuesday, June 21, 2011

2011-06-20T15:10:00.000-04:00

Why Not?

WOD:

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Monday, June 20, 2011

2011-06-19T21:17:00.000-04:00

Pause Squats- Work to a heavy set of 3 then…

Complete 6 rounds for time:
50m Farmer's Walk
Sprint 100m
*Go as heavy as possible for Farmer's Walk
*Start by walking 50 meters for farmers walk, set weight down and sprint 100m. Repeat.

Friday, June 17, 2011

2011-06-16T19:33:00.001-04:00

Don't Forget it is RED FRIDAY! Wear your Red Shirt and if you didn't get one last time we have then now $20!

Speed is not driven by rate of action. It is driven by force of action. Translated to sprinting, this means your speed is based on how much power you apply to the ground, rather than how fast you move your feet.

Most folks get this exactly backward. They assume a higher stride rate produces speed. Rather, a higher rate of force production produces speed. This truism is based on Newton’s Third Law: For each action, there is an equal and opposite reaction. The more force we put into the ground, the more force it returns to propel us forward. This process is observable as increased stride length a more powerful foot strike propels the athlete further than a less-powerful foot strike.

Good sprint mechanics start with posture. The body must be relaxed and in balance. The head is aligned with the spine, and the shoulders are aligned with the hips.

WOD:
Max Effort Box Jumps
then...
Complete:
6x 200m, 90 seconds rest
try to keep you splits between 3-5 seconds
then...
Stretch

Thursday, June 16, 2011

2011-06-15T16:48:00.000-04:00

WOD:
"Karen"
150 Wall Balls for time

Wednesday, June 15, 2011

2011-06-14T16:55:00.000-04:00

WOD:
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Tuesday, June 14, 2011

2011-06-13T17:42:00.000-04:00

WOD:

For time:
225/185 pound Deadlift, 21 reps
Run 800 meters
225/185 pound Deadlift, 15 reps
Run 800 meters
225/185 pound Deadlift, 9 reps
Run 800 meters

Monday, June 13, 2011

2011-06-12T12:24:00.000-04:00

Push Press- Work to a heavy set of 3

Then…

AMRAP in 8 minutes of:
7 Push-balls
7 Burpees

Friday, June 10, 2011

2011-06-09T16:34:00.000-04:00

Press-

Work to a heavy set of 3

then..

Complete 10 rounds:

6 Lateral Hops - 12-16 inch height
20 yard sprint

Rest 60 seconds between rounds

*Start on the side of hurdle and perform a lateral hop over the 12-16 inch height landing in a controlled manner on the other side, and repeat. On the 6th jump transition into a 20 yard sprint.

Post fastest round to comments.

Thursday, June 9, 2011

2011-06-08T16:37:00.000-04:00

Here is a picture of Tammy and her boys. Since October Tammy has lost 16 inches!!! We are all so proud of her hard work and dedication to Crossfit Knoxville.

WOD:
Strict Chin Ups 3 x max reps

then...
Lizzie
12, 9, 6, 3 reps of:
Power Clean 185 lbs
Ring Dips

Wednesday, June 8, 2011

2011-06-07T18:40:00.000-04:00

WOD:
Five rounds for time of:
135/95 pound Thruster, 15 reps
Run 400 meters

Tuesday, June 7, 2011

2011-06-06T20:13:00.001-04:00

WOD:

Deadlift- Work to a heavy set of 5

then...

Tabata:

Push-ups

Sit-ups

Monday, June 6, 2011

2011-06-05T18:27:00.000-04:00

WOD:
Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Free Saturday Workout

2011-06-03T19:44:00.000-04:00

We are still having the FREE SATURDAY WORKOUT AT 9AM

What is cancelled is the 8am Flexibility and the 10am Gymnastics.

Friday, June 3, 2011

2011-06-02T20:11:00.000-04:00

Brad L gets his first muscle-up after class yesterday! Way to go Brad!

Red Friday T-shirts are in. Selling for $20, paid 6 and some change for them. All proceeds go to Wounded Warrior Project.

Back Squat: 4 sets of 8

then...

Broad Jumps- Max Effort

Wall Touches- Tabata

Thursday, June 2, 2011

2011-06-01T17:13:00.000-04:00

Not really but I can see their point...

Weighted Pull-ups- 1-1-1-1-1

then...
Every 30 seconds:
Perform 1 Power Clean; 1 Ball Slam every 30 seconds for 10 minutes.

*Use 65-75% of 1 RM Power Clean
Post loads used & rounds completed to comments.

Wednesday, June 1, 2011

2011-05-31T19:48:00.000-04:00

WOD:

Five rounds for time of: 
10 Wall climbs 
10 Toes to bar 
20 Box jumps, 24” box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Tuesday, May 30, 2011

2011-05-31T04:13:00.000-04:00

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

WOD:
"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Post rounds completed to comments.

Monday, May 30, 2011

2011-05-28T08:07:00.000-04:00

Memorial Day

NO CLASSES

Remember Freedom isn't Free and we will see you on Tuesday.

Friday, May 27th, 2011

2011-05-26T18:20:00.000-04:00

WOD:

As a team of two:
Helen meets Grace:
“Helen”
3 Rounds for time:
400m run as a team
21 KB Swings
12 Pull-ups

Then…

“Grace”
30 Reps of ground to overhead

**You will run as a team and divide the swings and pull-ups**

**You will divide the ground to overhead as 1 rep each until you get to 30**

***You will match up with a partner that uses the same weight for the swing and the barbell weight for “Grace”***

Thursday, May 26, 2011

2011-05-25T16:06:00.000-04:00

Dog finishes marathon. What did you do this weekend that was hard?

WOD:

Field Day @ CFK

Wednesday, May 25, 2011

2011-05-24T15:25:00.000-04:00

Beth and Kim got out this weekend and competed in the Law Enforcement Memorial Race. Great job girls!

We will be closed on Monday, May 30 in observance of Memorial Day.

WOD:

“Fran”
Three rounds,

21-15- and 9 reps, for time of:

 95/65 pound Thruster 

Pull-ups

Tuesday, May 24, 2011

2011-05-23T15:25:00.000-04:00

Comprehensive list of online paleo resources

WOD:

Front Squat- 3-3-3-3-3

then...

Tabata

KB Swings

Monday, May 23, 2011

2011-05-22T20:45:00.000-04:00

Many of our Crossfit Knoxville athletes have been taking on challenges away from the box like we asked. Here are Dylan and Bethany who ran a 5k this past weekend and both placed in there age group. Combined since coming to Crossfit Knoxville they have lost 93lbs! Way to go you two!

WOD:

3 Rounds for time of:

Run 400 meters

30 Overhead Squats 75/45

21 Pull-ups

Friday, May 20, 2011

2011-05-19T16:23:00.000-04:00

<br>W

WOD:
Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

Thursday, May 19, 2011

2011-05-18T16:41:00.000-04:00

Complete 7 rounds:
1 minute - 15 KB Swings
1 minute - Double-unders
*Alternate 1 minute bouts of KB Swings and Double-unders.
*You have 1 minute to get 15 swings, the next minute max effort double-unders. Alternate this 7 times for a total of 14 minutes.

Post your amount of double-unders to comments.

Wednesday, May 18, 2011

2011-05-17T18:15:00.000-04:00

It took us awhile but we have found a winner for the Coaches Contest and that winner is Tim Bates. Tim submitted this workout to pay respect and honor to an American hero.

WOD:

AMRAP 20 Minutes of:
10 Burpees
10 Toes to Bars
10 Thrusters (95#/65#)
10 Push Ups
10 Pull Ups
10 Sit Ups

Tuesday, May 17, 2011

2011-05-16T17:47:00.000-04:00

Navy SEAL Challenge

WOD:

Squat- Work to a heavy set of 3

then...

AMRAP in 5 minutes of:

3 Deadlifts

7 Push-Press

Monday, May 16, 2011

2011-05-15T14:10:00.000-04:00

3 Eggs a day keeps the doctor away.

WOD:
AMRAP in 10 minutes:
3 Push-ups
6 Hanging Power Cleans
9 Box Jumps

"BREATHE"

2011-05-13T14:10:00.000-04:00

Thursday, May 12, 2011

2011-05-11T16:31:00.000-04:00

Fish Oil- Get Some!

WOD:

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Wednesday, May 11, 2011

2011-05-10T14:36:00.000-04:00

Guide to foam rolling

WOD:

5 Rounds of:

6 Turkish Get-ups (24kg/16kg)

12 Burpees

200m Sprint

Tuesday, May 10, 2011

2011-05-09T16:18:00.000-04:00

WOD:

Every 30 seconds
Perform 1 Hang Power Clean every 30 seconds for 15 minutes.
*use 70-75% of 1 RM

Strength:
Dips 3x Max Reps

Monday, May 9, 2011

2011-05-07T16:45:00.001-04:00

Lt. Michael Murphy has been honored with the naming of a Naval Ship. The destroyer under construction at Maine's Bath Iron Works bears the name of Lt. Michael Murphy, who was killed in a firefight on June 28, 2005, in eastern Afghanistan. The ceremony was held Saturday on what would've been Murphy's 35th birthday and nearly a week after Navy SEALs killed Osama bin Laden in Pakistan.

WOD:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday, May 6, 2011

2011-05-05T22:15:00.000-04:00

NO Gymnastic class this Saturday.

WOD:

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thursday, May 5, 2011

2011-05-04T20:39:00.000-04:00

The Sleep Checklist

We could all use a little more sleep from time to time. Over the years, I’ve developed a checklist of things I try my best to do on a regular basis. They all contribute to deeper, more restful sleep.

Develop a routine of when you go to bed and wake up
- Though most of us can’t sleep and rise with the sun as our body would prefer, we can still get into a routine of going to sleep and waking up at the same time
Wake up without an alarm
- The previous point is crucial for making this happen. If you can get to bed early enough on a regular basis, you can start to wake up early without your alarm clock
- By making it to the end of your sleep cycle each morning, you’ll feel much more refreshed than being jolted out of deep sleep
NO screens more than two hours before bed
- Computer, TV, and phone screen lighting will keep you awake even after you’ve turned it off so be sure to give yourself some time away from it before you actually get in bed
Get into a habit of reading before bed
- Reading a book will do the opposite of screens by giving your brain a bit of exercise so it can easily transition into sleep
- I’ve found reading non fiction or something technical is best. Reading anything too interesting like a novel can have me up until 1 or 2 in the morning because I can’t put the book down.
If you have trouble sleeping, develop a short, relaxing habit before bedtime
- Some people find their minds racing at night and a relaxating ritual is a great way to calm down
- This can range from stretching to meditation to working on a puzzle or taking a hot shower
- Another option is to try and get everything off your mind by writing notes, journal entries, or emails.
- Find something you enjoy that works for you and get into the habit of it every night
Find your caffeine cutoff
- If I drink caffeine after noon during the day, I can start to feel it affecting my slee. Anything after 3 and I can REALLY feel it
- Some people are less sensitive and others are more sensitive. But given the half life of coffee is about 6-8 hours, somewhere around noon - 3 should be the cutoff for most people
Optimize your environment
- Try to make your room as dark as possible and minimize light from electronics
- Take a supplement like ZMA or Natural Calm
- Use some white noise like a fan or a sleep machine

Sleep is a crucial factor in recovery from exercise and in my opinion is as important as diet in the overall health equation. While there are certain things that can’t be sacrificed for sleep such as work or time with family, think about some things you could give up to get a little more sleep. Over at Whole 9, they’re running a one month program on Killing Your TV. This is definitely an area where the average person can probably save a little time for sleep. Though I might cheat a little for hockey and basketball playoffs, I’m going to try and give up screen entertainment (computer, TV, phone) this month in order to get a bit more sleep.

Tom
Crossfit Marin

WOD:
ME- Jerk from the back 3-3-3-1-1-1

then...
21-15-9
Overhead Squat (50% of bodyweight)
Box Jumps

Wednesday, May 4, 2011

2011-05-03T19:28:00.000-04:00

Sorry there will be NO Gymnastic Class this Saturday, May 7, 2011. Sorry for any inconvenience this may have caused.

There is a Kids Road Mile this Saturday.

DATE / TIME / PLACE: Saturday May 7th, 2011 at 8:30 am. Tom Black Track – The University of Tennessee.

Knoxville Track Club for details!

WOD:

"Tabata This"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Tuesday, May 3, 2011

2011-05-02T20:49:00.000-04:00

WOD:
For Time:
50,40,30,20,10
KB Swing
Double Unders
Sit ups

then...

ME Front Squat- 3-3-3-1-1-1

Monday, May 2, 2011

2011-05-01T14:47:00.001-04:00

A big congratulations to two of our athletes who ran the 1/2 marathon this weekend in Nashville. Sara Uzzle who finished the Nashville Half-Marathon in 5th place out of 1880 runners in her group with a P.R. time of 1:33:45 and Kimberley Brophy with a time of 2:12:47!!! Do Work!

WOD:
15 min AMRAP of:
9 Deadlifts (155/115)
12 Push-ups
15 Box jumps

Compare to March 30, 2011

**Don't forget to post your points for the 60 Days Until Summer Challenge on our Facebook page here.... Crossfit Knoxville

Friday, April 29, 2011

2011-04-28T17:18:00.001-04:00

If you’ve been doing CrossFit for any significant amount of time and you are stuck on something like not being able to do a pullup, always complaining about being sore, not “leaning out” or feel like you’re getting weaker…it most likely is a problem with your nutrition, alcohol intake, & sleep.
Today we’re going to talk about alcohol. Research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand. Although it might not be realistic for some of you to quit drinking altogether – if you want to thrive in the athletic environment you should take steps to limit and eventually eliminate it because…

DEHYDRATION

Alcohol can cause severe dehydration and huge electrolyte imbalances. After only one night of long drinking, it can take several days to a week for full recovery. While dehydrated, you are greater risk for many injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices. Dehydration also leads to muscle loss – muscle which you are working so hard to gain.

TESTOSTERONE

Alcohol, when consumed in amounts typical with most college aged drinkers, will dramatically decrease testosterone levels. Less testosterone = less aggressiveness in workouts, loss of motivation, weakness, & once again muscle loss. Your balls will shrink and the quantity & quality of your sperm will decrease. Ladies, don’t think you’re off the hook…for you it increases the amount of of estradial – which increases your risk for breast cancer.

PERFORMANCE

Aside from messing with your coordination, endurance, & judgement (not just when you’re drunk, but afterwards too). Alcohol also interferes with lactic acid breakdown, which means you stay sore longer.

FAT STORAGE

So, here’s the deal on alcohol & “leaning out for the summer”… Aside from taking in over 1,000 calories on a conservative night of drinking…alcohol is stored much like fat in the body.
More importantly alcohol destroys amino acids and stores them as fat. Yeah that’s pretty messed up… it actually drinking actually converts protein to fat.
The most commonly used energy pathway – the glycolytic pathway is the most severely impaired and will cause you to be lacking in energy, recovery, & increased soreness.

SLEEP

You need sleep to recover. If you do not get quality sleep and enough of it – your body will store fat as a defensive mechanism. Even though it seems that alcohol might help you “fall asleep”, it affects the quality of your sleep.
It will disrupt and fragment two stages of your sleep, where your body produces the most human growth hormone.
Bottom line is that if you’re not getting enough sleep – your body will not recover, you won’t grow stronger, and your energy levels, mood, & performance will suffer.

Article by Zeke from Crossfit Costal

WOD:
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Thursday, April 28, 2011

2011-04-27T15:58:00.000-04:00

WOD:
Deadlift- Work to a heavy set of 5
then...
Bench Press- Work to a heavy set of 5

Wednesday, April 27, 2011

2011-04-26T16:37:00.001-04:00

WOD:

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Tuesday, April 26, 2010

2011-04-25T16:40:00.000-04:00

Here in a couple of months Jonathan will be leaving us to join the service. Thank you for this commitment and we look forward to seeing you when you return to visit.

WOD:

20 Burpees
1 KB Swing (53/35 pounds)
19 Burpees
2 KB Swings
18 Burpees
3 KB Swings
17 Burpees
4 Kettle Bell Swings
16 Burpees
5 Kettle Bell Swings
and follow this pattern all the way to……
1 Burpee
20 Kettle Bell Swings….

**Burpees are 20 down to 1, and Kettle Bell Swings are 1 up to 20**

Monday, April 25, 2011

2011-04-24T04:22:00.000-04:00

Happy Easter from Crossfit Knoxville!

Don't forget to post your points from last week on Facebook or here on the blog.

WOD:

For Time: 

Run 800m

 30 Pullups 

30 R Arm DB/KB Thrusters 

30 L Arm DB/KB Thrusters 

30 Pullups 

Run 800 M

Friday, April 22, 2011

2011-04-21T21:06:00.000-04:00

WOD:

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans
10 Toes to bar
15 Wall balls

Thursday, April 21, 2011

2011-04-20T20:51:00.000-04:00

WOD:
AMRAP 10 Min:
 2 HSPU
 4 Burpees 
8 KB Swings

Hang Squat Cleans
Work up to a set of 3 

Wednesday, April 20, 2011

2011-04-19T20:29:00.000-04:00

Crossfit Knoxville would like to welcome Quinn Madeline Schupp to the world. This beautiful girl is the daughter of Cory Schupp. Congratulations to the Schupp family from the Crossfit Knoxville family.

WOD:

Back Squat- 3x5

then...

Clean and Press- Heavy Single

Tuesday, April 19, 2011

2011-04-18T14:11:00.000-04:00

WOD:

AMRAP in 20 min: 

5 Hang Power Snatch 

10 Push Press 

15 Box Jumps

Monday, April 18, 2011

2011-04-17T12:17:00.001-04:00

The 60 Days Until Summer Challenge starts today! Make sure you understand the rules and how the point system works.

Challenge starts April 18, 2011 and ends June 20, 2011 The person with the most points wins $200 Hard Cash!

Must sign commitment sheet and return it to Crossfit Knoxville.

Keep a journal of your workouts/daily point totals (Food Journal is highly Recommended).

Bring your journal with you to Crossfit Knoxville for your workouts.

Post your total points for the week on every Monday on Crossfit Knoxville's Facebook page or the Crossfit Knoxville Blog. Posting on Facebook is the preferred method due to the communications back and forth among members and coaches.

In order to receive Paleo Points (3/day) you must have absolutely nothing non-paleo the entire day!

Check the whiteboard for the scoring system and other details! Good Luck!

WOD:

“Mary” 

AMRAP in 20 Minutes:

 5 HSPU 

10 Pistols 

15 Pullups
or
“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

**WEEKLY CHALLENGE**
Accumulate 100 push-ups by the end of the week. These are in addition to any that you do during a workout.

50 Other Names for Sugar

2011-04-16T14:09:00.002-04:00

Barley malt
Beet sugar
Brown sugar
Buttered syrup
Cane juice crystals
Cane sugar
Caramel
Corn syrup
Corn syrup solids
Confectioner’s sugar
Carob syrup
Castor sugar
Date sugar
Demerara sugar
Dextran
Dextrose
Diastatic malt
Diatase
Ethyl maltol
Fructose
Fruit juice
Fruit juice concentrate
Galactose
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
High-fructose corn syrup
Honey
Icing sugar
Invert sugar
Lactose
Maltodextrin
Maltose
Malt syrup
Maple syrup
Molasses
Muscovado sugar
Panocha
Raw sugar
Refiner’s syrup
Rice syrup
Sorbitol
Sorghum syrup
Sucrose
Sugar
Treacle
Turbinado sugar
Yellow sugar

Friday, April 15, 2011

2011-04-14T15:44:00.001-04:00

WOD:

"Bear Complex"

5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Thursday, April 14, 2011

2011-04-13T18:46:00.000-04:00

Just a reminder....there will be no gymnastic class this Saturday @10. There will still be the mobility @8 and the free class @9. If you haven't attended either of these classes then you are missing out greatly.

Also sign up and get ready for the 60 Days Until Summer Challenge starting on April 18, 2011. Details will be out soon!

WOD:
5 Rounds For Time: 
200m Sprint 
15 Wall Ball 
21 Supermans

Strength:
Rack Jerk Work to a set of 3

SAD DAY AT CFK

2011-04-13T13:50:00.000-04:00

Today we say goodbye to one of our own. Eric leaves tommorrow for the US NAVY!

Hopefully we have prepared Big Easy for what lies ahead. Thanks again for your service brother. Make us Prouder than we already are!

Wednesday, April 13th, 2011

2011-04-12T20:22:00.000-04:00

Crossfit Open WOD 4:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

Description
Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.

Muscle-up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

Tuesday, April 12, 2011

2011-04-11T17:13:00.000-04:00

WOD:
"Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

Monday, April 11, 2011

2011-04-09T13:24:00.000-04:00

CrossFit Games- History

WOD:

5 Rounds for Time:

 400 M Run 

30 KB Swings 

15 Burpees

Friday, April 8, 2011

2011-04-07T21:23:00.004-04:00

We will soon be saying goodbye to a couple of Crossfit Knoxville's Finest. Eric Chapman will be leaving for bootcamp this month and Jonathan Moorehead will be heading off soon as well. I hope you guys don't mind me posting this but I speak for everyone when I say Thank You and Good Luck! Hope to see you back real soon.

21-15-9

Ring Dips

KB/DB Power Snatch- Heavy as possible

Strength:

Deadlift- Work up to a set of 5

2011-04-06T21:51:00.001-04:00

AMRAP in 7 Min:

7 Sumo DLHP

7 Burpee Pullups

7 GHD Sit-ups

Then

Overhead Squat to 3 RM

Don't forget the Mobility Wod on Saturday @ 8a.m. The first one is free so come check it out!

Crossfit Games WOD 3

2011-04-05T21:06:00.001-04:00

Men
Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165lb / 75kg)

Jerk (165lb / 75kg)

Women
Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (110lb / 50kg)

Jerk (110lb / 50kg)

Over 50 Masters division weights
Men 135 Women 75

2011-04-05T06:12:00.001-04:00

Back Squat

6 sets of 3

then

Push Press

4 sets of 3

*must get weight from floor, no racks

Optional Prowler work

athlete chooses weight and distance with help of coach

Monday, April 4, 2011

2011-04-03T10:06:00.000-04:00

WATER

#1. 75% of Americans are chronically dehydrated.
(Likely applies to half the world population.)

#2. In 37% of Americans, the thirst mechanism is so weak
that it is mistaken for hunger.

#3. Even MILD dehydration will slow down one's metabolism as 3%.

#4. One glass of water will shut down midnight hunger pains
for almost 100% of the dieters studied in a University of
Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of
water a day could significantly ease back and joint pain
for up to 80% of sufferers.

#7. A mere 2% drop in body water can trigger fuzzy short-term
memory, trouble with basic math, and difficulty focusing on
the computer screen or on a printed page.

#8. Drinking 5 glasses of water daily decreases the risk of
colon cancer by 45%, plus it can slash the risk of breast
cancer by 79%, and one is 50% less likely to develop
bladder cancer. Are you drinking the amount of water
you should drink every day?

WOD:
3 Rounds for time of:
Run 400m run  
21 Box Jump 
12 OH Squats

Thursday 03-31-2011

2011-03-30T18:21:00.000-04:00

3 Rounds w/ 90 Sec Recovery between each:

Each Round For Time:

Run 200 M

12 Burpees

Max Pull-ups at least 10 reps

Squat

Work up to a set of 3

Wed 3-30-2011

2011-03-29T21:19:00.000-04:00

Open WOD #2:

Complete as many rounds and reps as possible in

15 minutes of:

9 Deadlifts (155lbs)

12 Push-ups

15 Box jumps (24")

Tuesday 03-29-2011

2011-03-28T20:39:00.000-04:00

3 Rounds:

AMRAP in 5 Minutes:

200 M Row/Run

7 KB Press R

7 KB Press L

Rest 1 Min

Monday, March 28, 2011

2011-03-27T12:03:00.000-04:00

Half “Bull” 
2 Rounds for time: 
100 Double Unders 
25 Overhead Squats @ 135/95 
25 Pullups 
800 M Run

Friday, March 25, 2011

2011-03-24T20:03:00.000-04:00

WOD:
1 – 10 
Pull-ups 
10 – 1 
Goblet Squats w/ KB

Strength:
Push Press-
Work up to a set of 3

Thursday, March 24, 2011

2011-03-23T17:45:00.000-04:00

WOD:

Every Minute on the Minute for 10 min: 

7 KB Swings 

7 Ring Pushups 

14 Jumping Lunges

Power Snatch
Work to a set of 3 

Wednesday, March 23, 2011

2011-03-22T18:58:00.001-04:00

WOD:
7 Rounds for time of:
3 Deadlifts (60%-70% of 1RM)
7 Handstand Push-ups

Strength:
Weighted Pull-ups

Tuesday, March 22, 2011

2011-03-21T20:24:00.004-04:00

5 Rounds for time:

400 M Run

10 Pull-ups

20 Wall Ball

Monday, March 21, 2011

2011-03-19T15:07:00.000-04:00

     In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
     With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
     The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.

“Michael” 
3 Rounds for time  of:
800 M Run 
50 Back Extensions
 50 Sit-ups

Friday, March 18, 2011

2011-03-17T21:58:00.000-04:00

Thanks to everyone who showed up to help us celebrate our 2nd year at CFK!

Strength:

Squat

Work to a heavy set of 8

then...

Sled Pushes

Tire Flips

Thursday, March 17, 2011

2011-03-16T16:07:00.000-04:00

Thanks Mike!

Workout @5pm....Party right after! Be there or be _______!

WOD:

50 -40-30-20-10 

Double Unders 

10-8-6-4-2

Heavy as possible  Renegade Rows

Strength:

Push Jerks -

Work up to a heavy single

Wednesday, March 16, 2011

2011-03-15T17:43:00.000-04:00

St. Patrick's Day/2 Year Anniversary Party this Thursday. We will have all the morning classes and one WOD at 5pm before the party.

WOD:

“Elizabeth” 

3 Rounds for Time  of:

21-15-9 

Cleans @ 135lbs/95lbs 

Ring Dips

Tuesday, March 15, 2011

2011-03-14T12:27:00.000-04:00

Sujan's Paleo Chili- Yummy!

WOD:
“Christine” 
3 Rounds For Time: 
500 M Row/400m Run 
12 BW Deadlifts
 21 Box Jumps

March 14, 2011

2011-03-13T21:21:00.000-04:00

St. Patrick's Day/2 Year Anniversary Party this Thursday. We will have all the morning classes and one WOD at 5pm before the party. We will have games, prizes, drawings and of course a leprechaun.

WOD:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull 
10-10-10-10-10-10-10-10-10-10
Pull Ups

Strength
Pause at the bottom Back Squat 2201
Work to a heavy set of 3 in 10 minutes

Friday, March 11, 2011

2011-03-10T17:27:00.000-05:00

WOD:
20 Pull Ups
 30 Burpees 
Row 40 Calories
 80 Hand to Hand KB Swings

Strength:
Work up to a set of 3 in Bench Press

Thursday, March 10, 2011

2011-03-09T18:42:00.002-05:00

Are Bad Carbs more Addictive than Drugs?

There will be NO 6:30pm CLASS on THURSDAY. We are having our Paleo Party for the last Challenge and ask members to bring your favorite dish. This is also a great chance for new members to ask questions and get all the Paleo information they need.

WOD: 

Kettlebell Snatch Test
Max reps in 10 minutes (24kg/16kg)

Strength: 

Sumo Deadlift
Work up to a set of 3

Wednesday, March 9, 2011

2011-03-08T18:19:00.000-05:00

Please don't forget about the Paleo Party Thursday Night at 6:30pm at Crossfit Knoxville.

Remember, no 6:30pm class that night. Bring a dish and have some fun!

WOD:

"NARF:

9-15-21

Thrusters

Pull-ups

Tuesday, March 8, 2011

2011-03-07T20:17:00.000-05:00

WOD: 
3 Rounds of:
 9 Over Head Squats (135/95) 
15 Burpees 
21 Row (for calories)/Run 1 Loop

Strength:
Weighted Pull-ups
Work to a heavy single

Monday, March 7, 2011

2011-03-06T07:00:00.000-05:00

To celebrate the finish of the latest Paleo Challenge we are having the party this Thursday @6:30pm. This event is for everyone and will give you great ideas for Paleo dishes. Bring your favorite Paleo dish and congratulate the winner this Thursday.

WOD: 

20 Minutes  AMRAP 

12 Wall Ball (20/14) 

9 Sumo Deadlift High Pulls (95/65)

 6 Ring Dips