Workout of the Day

Tuesday, 12-1-09




This Saturday, December 5, 2009 at 9am we will be hosting a "Hero" workout to honor the men and woman who lost their lives at Fort Hood.  We will also be accepting donation at the link below to help the families of these warriors.  Thanks from CrossFit Knoxville


WOD:



"Nancy"
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps



We also are offering a new "Cardio" program if anyone is interested.  Check out the premise of the program here:


www.youtube.com/watch?v=b3Ut73rKvCs


Monday, 11-30-09







Deadlift- Red Phase
and then…
Three rounds for time of:
Run 400m
75/45# Hang Power Snatch, 21 reps



Don't Forget this Saturday's Fundraiser @9am
https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=129

Sunday, 11-29-09




This Saturday, December 5, 2009 at 9am CrossFit Knoxville will be helping the families and loved one's of the Fort Hood tragedy.  We will be hosting a special "Hero" workout for the men and woman that lost their lives.


With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.  We ask that you please give anything you can the the web page listed below.  Let's show that CrossFit Knoxville cares about our country and the men and woman that defend it daily.


Thank you from CrossFit Knoxville.

Saturday, 11-28-09



Thanks to everyone who came out for the two post Thanksgiving Day workouts.  Watching all of you give such a determined and focused effort was very inspiring.  "Murph" is an extremely demanding challenge and each one of you gave it your all.


Here is a brief about the workout:



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.


Don't forget we have our "Free" Saturday workout scheduled for 9am.  Bring family and friends and let them see how CrossFit Knoxville can change their lives.

Friday, 11-27-09






What a great day for CrossFit Knoxville and our athletes.  We want to say congratulations to Maureen for finishing 1st in her age group and to Sara for finishing 2nd in hers.  With over 720 runners this is an amazing accomplishment!  
We would also like to give a round of applause to all the other athletes that ran as well, Tim, Phillip, Derek, Heath, Jon, and Garrett.
Special thanks to all the volunteers that helped with the water table.  It really was a pleasure to spend the early part of the holiday with our CrossFit family.
We would also like to thank Fleet Feet for letting us be a part of this wonderful event. 


We will be having only two classes today and they will be at 8am and 9am.  It is "Benchmark Friday" so be prepared to work off some of the holiday feast. 

Thursday, 11-26-09




Happy Thanksgiving from CrossFit Knoxville.  We would also like to wish Tim Bates a Happy Birthday!


**Remember there are no classes scheduled for today.  Also on Friday there will be only two classes scheduled-- 8am and 9am.


Wednesday, 11-25-09



**Holiday Hours are 5k Hot To Trot on Thursday(Thanksgiving)  and 2 Classes on Friday, November 27 at 8am and 9am**



Squat- Green Phase
and then…
WOD:
Three rounds for time:
10 Muscle-ups
30 Back extensions
Run 400 meters

Tuesday, 11-24-09





**Holiday Hours are 5k Hot To Trot on Thursday(Thanksgiving)  and 2 Classes on Friday, November 27 at 8am and 9am**


WOD:

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Monday, 11-23-09



Congratulations to Sara Uzzle who this weekend  finished first place in her age group, in her very first half marathon.  Sara ran the 13.1 miles in a time of 1:42:29!


Watch Sara here on race day.

Bench Press- Green Phase
and then…
WOD:
21-18-15-12-9-6- and 3 rep rounds of:
Kettlebell swings
Wall Balls



Saturday, 11-21-09



Jessica celebrated a birthday on Friday.  Happy Birthday Jessica!

Just a reminder to all interested in running in the Fleet Feet "Hot to Trot" race on Thanksgiving morning you need to register soon and let us know when you do.  We are also looking for volunteers to assist us in handing out water to all the runners.  Please let us know if you are able to do this as well.  Thanks.


Friday, 11-20-09



"Benchmark Friday"

Deadlift- Green Phase

and then...

WOD:


"Tabata Something Else"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


Also check out CrossFit Knoxville's very own Derek Robinson on the Facebook page for CrossFit Football!  Way to go Derek!


www.facebook.com/pages/CrossFit-Football/131891959611?ref=ts

Thursday, 11-19-09







For time:
Run 400 meters
One arm dumbbell snatches, alternating arms, 20 reps
Dumbbell squat cleans, 20 reps
100 Sit-ups
Dumbbell squat cleans, 20 reps
One arm dumbbell snatches, alternating arms, 20 reps
Run 400 meters

Wednesday, 11-18-09



CrossFit Knoxville would like to wish Jamie a Happy Birthday!



Press- Green Phase
and then…
Five rounds for time of:
200m KB Farmers Carry
21 Burpees

Tuesday, 11-17-09




"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups



Monday, 11-16-09







Squat- Blue Phase
and then…


WOD:
2 power cleans @80% of 1rm
5 pull ups
on the minute, every minute for 10 minutes

Friday, 11-13-09



Happy Birthday Mills!


  Bench Press- Blue Phase

  and then...

 "Benchmark Friday"

  "Skills Practice"


Set a PR(Personal Record) today in a workout on our board.  If there are still benchmarks you haven't completed do one of them.  Most importantly do the workout that you coach tells you to do and do it with intensity!

Thursday, 11-12-09



WOD:


Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Wednesday, 11-11-09


Veterans_Day.jpg


History

On the 11th hour of the 11th day of the 11th month of 1918 an armistice between Germany and the Allied nations came into effect. On November 11, 1919, Armistice Day was commemorated for the first time. In 1919, President Wilson proclaimed the day should be "filled with solemn pride in the heroism of those who died in the country’s service and with gratitude for the victory". There were plans for parades, public meetings and a brief suspension of business activities at 11am.


In 1926, the United States Congress officially recognized the end of World War I and declared that the anniversary of the armistice should be commemorated with prayer and thanksgiving. The Congress also requested that the president should "issue a proclamation calling upon the officials to display the flag of the United States on all Government buildings on November 11 and inviting the people of the United States to observe the day in schools and churches, or other suitable places, with appropriate ceremonies of friendly relations with all other peoples."
An Act (52 Stat. 351; 5 U. S. Code, Sec. 87a) was approved on May 13, 1938, which made November 11 in each year a legal holiday, known as Armistice Day. This day was originally intended to honor veterans of World War I. A few years later, World War II required the largest mobilization of service men in the history of the United States and the American forces fought in Korea. In 1954, the veterans service organizations urged Congress to change the word "Armistice" to "Veterans". Congress approved this change and on June 1, 1954, November 11 became a day to honor all American veterans, where ever and whenever they had served.
In 1968 the Uniforms Holiday Bill (Public Law 90-363 (82 Stat. 250)) made an attempt to move Veterans Day to the fourth Monday of October. The bill took effect in 1971. However, this caused a lot of confusion as many states disagreed with this decision and continued to hold Veterans Day activities on November 11. In 1975, President Gerald R. Ford signed Public Law 94-97 (89 Stat. 479), which stated that Veterans Day would again be observed on November 11 from 1978 onwards. Veterans Day is still observed on November 11.
Thank you from CrossFit Knoxville to all the Veterans of this great nation!
WOD:

Deadlift- Blue Phase
and then…
Complete as many rounds in 15 minutes as you can of:
200 m Run
12 Kettlebell swings
10 Pull-ups


Tuesday, 11-10-09



CrossFit Knoxville wants to thank everyone who came out on Saturday to hit the free workout.  If you have never been to CrossFit Knoxville we offer a free workout every Saturday at 9am.  Come and experience what all the excitement is about.

WOD:

7 rounds for time:
200 M run
10 DB renegades, each side
15 Knees to elbows

Monday, 11-9-09



CrossFit Knoxville would like to wish Kristal a very Happy Birthday!  We hope your day is filled with family, friends, and heavy clean and push-jerks!

Our new strength cycle will begin today so get yourself a new sheet for you folder located on the back table.  As you will see each week will be colored coded and posted based off the color were on.  Make sure that you add weight to your new training max, and please ask if you have any questions.


Press- Blue Phase



and then…
WOD:


3 Rounds of:
2 minutes of Double unders
2 minutes of 115/75 lb Clean and Push Jerk
1 minute of Rest






Friday, 10-6-09





CrossFit Knoxville's own  Beth Richardson visited CrossFit Phoenix while on vacation.
Squat
Week 4 Sheet

WOD:
"Benchmark Friday"


"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or PVC as needed.
Also on Monday, November 9, 2009 we will be starting our new strength cycle so your training max numbers will be going up.  There are new sheets in the back of the file box and it is just a single sheet this time.  If you have any questions like always ask a coach.

Thursday, 11-5-09



Weighted Pull-ups

then

4 Rounds of Shuttle Runs (30 Seconds on 30 Seconds off)

and then...

WOD:

Teams of two:

400m run
60 Hollow Rocks
60 Jump Squats
40 Hollow Rocks
40 Jump Squats
20 Hollow Rocks
20 Jump Squats
400m Run

Only one team member working at a time during the movements.  Break them up and split the load.

Wednesday, 11-4-09



Check out the CrossFit Knoxville video at the link below

Bench Press
Week 4 Sheet

and then...

WOD:

and then…
4 rounds for time:
10 Front squats (95#/65#)
15 Knees to elbows
20 Push-ups
100 Jump ropes

Tuesday, 11-3-09



WOD:


Teams of 2
Run 400m
100 Pull-ups
100 Sit-ups
100 Box Jumps
100 Superman's
100 Jump Ropes
Run 400m
Only one team member working at a time during the movements.  Break them up and split the load.  Be smart about the amount of reps you do before you turn it over to your partner....example 10 Sit-ups/10 Sit-ups.  

Monday, 11-2-09



Joey Damommio is back from Italy and while he was gone nailed some handstands on the road to Urbino.  Also CrossFit Knoxville would like to wish a Happy Birthday to Tim England and Sara Uzzle.  Make sure you wish them a Happy Birthday!

Press/Deadlift
Week 4 Sheet

and then...

WOD:
400m Run
and then 3 Rounds of:
100 Jump Ropes
20 KB Swings
3 Handstand Push-ups
and then
400m Run to finish.