D e c e m b e r 2 0 1 7 - J a n u a r y 2 0 1 8

C r o s s F i t K n o x v i l l e • 8 6 5 . 3 5 6 . 9 0 0 0 • i n f o @ c r o s s f i t k n o x v i l l e . c o m

“There isn’t any luck about it. Work is the thing; good, earnest, honest, hard work in the right direction -- work with brains -- but everlastingly, persistently, continuously -- work. If it requires no brains, no energy, no work, there would be no glory in the achievement. What everybody can do nobody wants to do. Difficulties are the best stimulant. Trouble is a tonic.

Making good is merely a matter of exerting sufficient energy.” -- Hamilton Carhartt

2017 has come to a close and it seems like last month I was talking about the end of 2016.  This year has been an amazing journey with changes to our look, website, Intro process, coaching staff, layout, programs, offerings, etc…  With all of that change one might venture to say that staying grounded and focussed on 'who we are' and 'what we stand for' could be hard.  I would say that staying true to what what we are and what CFK stands for is EXACTLY what spurred all the change in the first place.

The Community, Camaraderie, Group Support, Stress Relief, etc… are all amazing side effects of bringing like minded people together who are tired of just existing.  Although I’m well aware of everything that CFK is, outside of being a Training Program, it’s very important to stay focused on the movement and fitness aspects and not just the auxiliary benefits.  

*We are here to get better at life through hard work, focussed movement, relentless practice, and should be making decisions based on the Principles of Smart Training not 'Getting the best time' or winning the day.  

Winning at Life is being prepared when things go wrong!  CFK was built on the premise that everyone that walks through our doors should leave better and more prepared than when they arrived.  Sometimes the method requires getting our egos checked, working on mobility, practicing with a PVC pipe or empty

HOOK GRIPCrossFit Knoxville’s

D e c e m b e r 2 0 1 7 - J a n u a r y 2 0 1 8

C r o s s F i t K n o x v i l l e • 8 6 5 . 3 5 6 . 9 0 0 0 • i n f o @ c r o s s f i t k n o x v i l l e . c o m

bar until the skill develops, extra rowing/running, continually practicing to prepare your body for the tasks not yet mastered, doing banded pull-ups or wall pushups even after you have a regular one, NOT maxing out until the body is ready, changing what you eat, etc… the list literally goes on forever and nothing, I repeat Nothing, on this list is sexy.  

The aforementioned list of non-sexy essential tasks leads to the promised land of PR’s, RX, and kicking butt at life.  When bad things come your way, if you have made good decisions prior to their arrival, you will be prepared and life has a way of letting you know pretty quickly what you were and weren’t prepared for.  Keeping that concept in mind, let’s talk about the best decisions you can make as a CrossFitter.  Things that are hard, require focus, demand your body become hard, fast, and lean are all tasks that lead to winning.  Things that make you faster on a training day but cheat you out of crucial preparation time are not good decisions.  

*Every movement of every day at CFK has a singular focussed purpose…  TO MAKE YOU BETTER AT LIFE.  

“NEW YEAR, NEW FOCUS!  Every movement counts”  This is a mantra we use to win over a few more athletes every year and get them on the focussed movement and correct stimulus train.  There will be some temporary derailments and we know that, typically right after a 3, 2, 1, Go; but slowly and surely we will work to help each CFK athlete become a purposed mover with the goal of preparation in mind.  Every time I see a beautiful overhead squat with an empty bar I am impressed and reassured that we are well on our way.  

In 2018 we will focus on the same things we focussed on in 2008, Being the best version of ourselves possible.  We are excited to have each of you as part of our simple little revolution and can’t wait to have a similar conversation with you in December of 2018!

Johnny

D e c e m b e r 2 0 1 7 - J a n u a r y 2 0 1 8

C r o s s F i t K n o x v i l l e • 8 6 5 . 3 5 6 . 9 0 0 0 • i n f o @ c r o s s f i t k n o x v i l l e . c o m

Weightlifting

Weightlifting is going through a renaissance! Both at CFK and nationwide, the sport of weightlifting has hit a surge in the last few years thanks to CrossFit. The sport is fun and exciting, and it’s a big part of CrossFit workouts every week. In the past we have had a free weightlifting class at our North location on Saturday mornings at 9 a.m., but now we’re going to open it up to both locations and alternate every Saturday. Every month in the newsletter we will have the schedule for the next 6 weeks so that you can be sure to know when we will be at the different locations.

Along with that, we’ll give you a weightlifting tip of the month. And since we’re getting a fresh start on the year, I’ll share one of my most common tips:

patience

This applies to the lift, and to the whole sport surrounding Weightlifting. When it comes to pulling the bar off the floor and putting it overhead, most of us want to rush through everything and skip some steps in the middle. Be patient! Wait until the last possible second before you explode, and then be fast!

When it comes to training for Weightlifting, CrossFit, or any other new venture, the same applies. Gaining the requisite strength and/or technique takes a LONG time, but that doesn’t mean it can’t be fun the whole time as well! Those high level athletes you watch on TV or Instagram have probably been practicing their particular sport, or some other sport for years, or even decades. Don’t try to be where they are now!

Saturday Weightlifting Schedule

Jan 6th - West

Jan 13th - North

Jan 20th - West

Jan 27th - North

Feb 3rd - West

Feb 10th - North

D e c e m b e r 2 0 1 7 - J a n u a r y 2 0 1 8

C r o s s F i t K n o x v i l l e • 8 6 5 . 3 5 6 . 9 0 0 0 • i n f o @ c r o s s f i t k n o x v i l l e . c o m

Upcoming Events

Competitions

There is a lot happening over the next six weeks and we hope you can be a part of several events! We’ve got a blog post here all about the upcoming events, but we’ll give you a quick rundown as well.

Row’d Royalty - Jan 11-Feb 5

One workout each week all about rowing! WODs will be released on Thursday and we’ll throw down Friday nights!

Weightlifting Mock Meet - Jan 14th

Come out and learn all about what happens at a weightlifting meet, and if you’d like, lift some weights! Free and informal, this will be a great introduction and learning experience about a new sport.

CF^2 - Feb 10

Our annual competition to raise money for the Cystic Fibrosis Foundations, teams compete in a workout of rowing and thrusters.

CrossFit Open and CFK Games! - Feb 22nd-Mar 31

This one is some of the most fun you’ll have all year at CFK! For 5 weeks there is a new workout released every Thursday night and you have until Monday to complete it. We do the WODs at our gym and all around town.

If you have any questions about competing, see the blog post or talk to a coach! Next up: Speciality Seminars!

D e c e m b e r 2 0 1 7 - J a n u a r y 2 0 1 8

C r o s s F i t K n o x v i l l e • 8 6 5 . 3 5 6 . 9 0 0 0 • i n f o @ c r o s s f i t k n o x v i l l e . c o m

Here at CFK, we try to fit in as much coaching as we can in every single class, but sometimes there are a few things that need their own time to really develop. And while we are continually growing as coaches, we like to bring in specialists to teach some new things, and also some things we’ve never even coached! Enter our seminar/workshop series! If you want some more details on these, check out the post on our website about them.

Handstands with Jordan Garcia - Jan 13th at North

Jordan has been to CFK before and athletes LOVED working with him! He’s one of the top hand balancers around. Come learn from one of the best!

Boxing with Frank Eppolito - Feb 3rd at North

Learn about some boxing and throw a few punches with Coach Frank Eppolito! Go to the blog post and follow the links to register!

Upcoming Events

Seminars/Workshops

N o v e m b e r - d e c e m b e r 2 0 1 7

C r o s s F i t K n o x v i l l e • 8 6 5 . 3 5 6 . 9 0 0 0 • i n f o @ c r o s s f i t k n o x v i l l e . c o m

We have a special shout out this month to three of our athletes who stayed on the 20 Committee Board for the entire year! 12 months straight is quite a feat! Congrats to Rachel Holland, Becca Bowen, and Jeff Dix!

Athlete Spotlight

In addition to these three athletes we want to highlight the athletes of the Healthier Holiday Challenge. These ladies lost a total of 57.1 lbs and 4.5 inches during the holidays! Congrats, Annemarie, Kirsty, Michele, Susan, Tracie, and Wendy!

D e c e m b e r 2 0 1 7 - J a n u a r y 2 0 1 8

C r o s s F i t K n o x v i l l e • 8 6 5 . 3 5 6 . 9 0 0 0 • i n f o @ c r o s s f i t k n o x v i l l e . c o m

Nutrition

Here at CFK, we believe in whole food first, but even with that there are some vitamins and minerals of which we still don’t get enough. What’s even harder to get are probiotics. They are the little bacteria living in your gut that help digest your food, but they also do a lot of other things. A lot of the food we eat and our environment do more to harm the bacteria than help. If you think that probiotics only help with digestion, check out these 7 other benefits from Puori about probiotics:

1. Avoid Infection

Probiotics are not expected to eradicate infections. Still they have been used to lower its rate of recurrence and prevent the development of bacterial resistance. They can be seen as the most powerful alternative option for the prevention and treatment of chronic infection.

2. Boost Immune System

Among the primary functions of good bacteria is stimulating the cellular immune response. Supplementing with probiotic organisms in infancy could help prevent immune-mediated diseases in childhood.

3. Improve Women’s Health

Bacterial overgrowth in women is a common and uncomfortable issue for women. Studies have shown that the use of probiotics as well as changes in diet helps restore and maintain urogenital health.

4. Help Fight Obesity

Probiotic showed lowering effects on abdominal fat, body weight and other measures of individuals with obese tendencies. With the administration of probiotics, the  composition of the microbial communities of an obese individual changed. As studies proceed, the intention is to  develop a process of probiotic treatment against obesity.

5. Prevent Allergies  and Cold

Probiotics have a beneficial effect in allergic reactions by reducing symptom severity and medication use. A difference in the intestinal flora of  allergic children and healthy children has also been noted. There is promising evidence to recommend the addition of probiotics to foods for prevention and treatment of allergic diseases.

6. Support Oral Health

Two studies around the benefits of probiotic  Lactobacillus reuteri  have showed it was effective in:

reducing both gingivitis and plaque in patients with moderate to severe gingivitis

inhibiting effect against bacteria that causes tooth cavity

7. Help With Skin Conditions

The usage of probiotics in combination with prescription medications or OTC topical treatments could support the treatment of acne and rosacea.

There is no proof that acne is a disease of the gastrointestinal tract. Yet, there is  evidence to suggest that gut microbes, and the integrity of the gastrointestinal tract itself, are contributing factors in the acne process.

D e c e m b e r 2 0 1 7 - J a n u a r y 2 0 1 8

C r o s s F i t K n o x v i l l e • 8 6 5 . 3 5 6 . 9 0 0 0 • i n f o @ c r o s s f i t k n o x v i l l e . c o m

CFK Recovery

CFK is about quality movement first, that’s why we follow the principles of MCI: mechanics, consistency, then intensity. We focus on the core movements of life and we want your life to be quality, When restrictions are present in one area of the body it will affect the entire action of movement in that connective chain resulting in dysfunctional movement patterns and possible tissue/joint/bone damage if left unaddressed. For this reason, we have created the CFK Recovery Program.

By Utilizing a combination of manual therapy and movement we will create a much more effective release. This will lengthen and train the fascia and create balance in the body structure.

Movement is a great tool for learning for the therapist as well as the athletes. Through body awareness and manual manipulation, the athlete will gain an understanding of limitations. With this knowledge and possible corrective exercises, proper posture and efficient movement can be achieved. Not only will athletes remove restriction and pain, performance gains will be a very positive side effect.

BIO:

Coach Brittney is a licensed massage therapist with a background in dance, pilates, barre, and CrossFit. Her combination and experience give her a unique perspective and make her perfect for helping a fellow athlete. Brittney graduated from the Center of Rehabilitative Education (CORE) with a focus in myofascial integration and structural bodywork. Her focussed certifications are in Myofascial Integration Structural Technique and Active Isolated Stretching. She has worked with a variety of people including kids, elderly, rehabilitative patients, and all kinds of athletes from UT Tennis players to Olympic track athletes. Her understanding of how the body should move in relation to gravity and the functional movement patterns of exercise and life shows in her work. Her passion for helping people will be obvious from the first session.

RATES:

Single sessions:1/2 hr $451 hr $751 1/2hr $115

Package Options:3 - 1/2 hr $1053 - 1 hr $195

Schedule:Thursday 4:30-6:30 PM

brittney@crossfitknoxville.com

CFK RECOVERY MISSION:

To increase performance and well being through movement and manual manipulation.

CFK RECOVERY Core Values:

Communication- full disclosure of injury history (even minor sprains, etc...), habits, environment, emotional state…if something isn’t working for you let me know.

Accountability/ Cooperation- do the homework you’re given.

Patience- often the dysfunction didn’t manifest in one night so the correction can take several sessions.