Crossfit Knoxville

Thursday, 12-10-09

2009-12-09T18:42:00.000-05:00

Skill Work

KB Swing

and then...

WOD:

"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Wednesday, 12-9-09

2009-12-08T18:40:00.000-05:00

Coach Ashley teaching new athlete Kristen the push press.

Skill Work

Bench Press

and then...

WOD

"Lynne"

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

Tuesday, 12-8-09

2009-12-07T18:16:00.003-05:00

Evidently Gerilyn has Ninja Mode when it comes to pics. This is the oldest one I could find of her. Tonight will be her last night coaching as she is moving after this month. We are going to miss her!

Everyone in class today was really excited that we went to the recovery and mobility seminar yesterday! I don't blame them stretching is so much fun!

More stretching

and then...

WOD:

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately. No score will be kept today just focus on technique of the movements.

Monday, 12-7-09

2009-12-06T20:25:00.000-05:00

We had a couple of birthday's this past weekend. Tyler Campbell and Shelley Owens both turned a year older. The next time you see them be sure to wish them a Happy Birthday!

**Technique Week**

This week we will be reassessing many many of our movements for technique and consistency. The workloads will be lighter and the workouts won't be timed.

Back Squat

and then...

"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.

Thanks to everyone!

2009-12-05T18:23:00.002-05:00

Thanks again to everyone who showed up today in the snow to give their all in the "Lumberjack 20" The efforts today were truly emotional and an inspiration to us all. Also we would like to congratulate our athlete of the month for December 2009, Greg Hartsfield. Greg was at this workout but need to leave as soon as he finished. Thanks again for all the support and donations. Remember there is still time to give and you can do so at the link listed below.

https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=129

Saturday, 12-5-09

2009-12-04T17:11:00.001-05:00

We are having our free Saturday "WOD" at 9am and then our Lumberjack 20 "WOD" at 10am for members to support the families of the Fort Hood tragedy. Here is the Lumberjack 20 as scheduled.....

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=129

Friday, 12-4-09

2009-12-03T18:28:00.001-05:00

Don't forget this Saturday, December 5, 2009 will be be having our free workout at 9am and then we are hosting our "Hero" WOD at 10am. These WOD is for the family of the victims of the Fort Hood tragedy.

https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=129

Skill Work

and then...

2k Row

Thursday, 12-3-09

2009-12-02T17:53:00.001-05:00

"One of the greatest experiences in life is achieving personal goals that others said would be, 'impossible to attain.' Be proud of your success and share your story with others."

~ Robert Cheeke

Skill Work- Handstand Progressions

WOD:

Five rounds for time of:
Run 400 meters
25 Back extensions

Wednesday, 12-2-09

2009-12-01T12:30:00.000-05:00

Just want to say Congratulations to Greg Hartsfield who has been named our first athlete of the month. Check out what Greg has to say about CrossFit Knoxville in the upcoming 1st ever edition of the CrossFit Knoxville newsletter. Issues will be on the stands soon. Well okay they will be emailed to you or you can pick on up at the facility at no cost.

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

https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=129

Bench Press- Red Phase

and then…

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 Knees to Elbows
15 Wall Balls

Finisher- 10 Tire Flips

Tuesday, 12-1-09

2009-11-30T16:37:00.003-05:00

https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=129

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

2009-11-29T12:41:00.002-05:00

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

2009-11-28T20:31:00.003-05:00

www.youtube.com/watch?v=kSNnlcPEZiw

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.

https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=129

Thank you from CrossFit Knoxville.

Saturday, 11-28-09

2009-11-27T11:44:00.001-05:00

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

2009-11-26T11:44:00.001-05:00

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

2009-11-25T20:42:00.001-05:00

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

2009-11-24T20:23:00.001-05:00

**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

2009-11-23T21:41:00.001-05:00

**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

2009-11-22T17:40:00.004-05:00

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.

http://www.youtube.com/watch?v=q3z84t2B0Yc

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

2009-11-20T16:36:00.000-05:00

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

2009-11-19T18:38:00.002-05:00

"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

2009-11-18T13:57:00.001-05:00

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

2009-11-17T14:42:00.000-05:00

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

2009-11-16T14:53:00.001-05:00

"Michael"

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

Monday, 11-16-09

2009-11-15T08:52:00.001-05:00

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

2009-11-12T19:45:00.002-05:00

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!