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23/1 Rule

Larry crawls in to the pain cave every post-workout via foam rolling and quality stretching.

Larry crawls in to the pain cave every post-workout via foam rolling and quality stretching.

Warm-up: 20 Overhead Walking Lunges (25/10lb plate)

Front Squat: 5RM 10lbs > last week

Back Squat: 20RM 10lbs > last week

MetCon – 3 Rounds for time
400m Row
10 Ring Dips
10 Ring Push-ups

A lot of people learned where their triceps are today.  Even more people learned how cruel gymnastic rings can be even in the most mundane bodyweight movements.  Knowledge is power!

So let’s talk about this 23/1 rule…

Coach CBo and I have no more than an hour of your time per day.  This is an undisputed fact that I am actually pretty happy about.  I don’t know if I could spend more than an hour with some of you (Travis and Jonathan come to mind), so our precious hour per day of time isn’t going to expand in the near future.

You all work very hard during your hour of time in the gym.  This is a fact I know none of you will dispute.  For some people, like Eric and Paul, it is the same hour every day.  Others are a bit more variable, but they get their hour in somewhere.  A couple have been failing to get their hours in lately (read Blake).

The problem with this scenario is it leaves 23 other hours of the day for you to mess up the solid work we get done in our little bitty window of time.  There are myriad ways to go about messing up our work.  You could eat too much or too little, not drink enough water, drink too many of those non-water beverages, skimp on the fish oil, not get enough regular sleep, fail at stretching throughout the day, or maybe you just try to fit another workout per day in while doing this horrendous strength bias.  But hey, who am I to tell you how to run your life outside of the gym?  The coaches are the bosses when you’re in our domain, but as soon as you walk out that door you become numero uno – el jefe.

Our stated goal is to chase elite performance at whatever task is set before us.  We want to get better at moving large loads long distances quickly.  Most other goals, whether they are lose weight, lower triglycerides or blood pressure, gain strength, et cetera, fall under this main goal of elite fitness.  So how do we achieve that goal safely, quickly, and effectively?  Well, you guys are doing a fantastic job in the gym, you just need to make sure that hard work carries over to the rest of your day.

Eating good gets you a C.  Eating Paleo and with Zone proportions gets you an A.

Sleeping 6 hours a night gets you a D-.  Sleeping 9 regular hours earns an A++.

Foam rolling and stretching post-workout begets an A+.  Just stretching produces a B+, so you’ll need extra credit somewhere there.

There are a bunch of factors that play a role in your quest to elite fitness; are you taking care of them, or are you just going to go through life satisfied with Ds and Fs?

Hoping to see you guys in top 10% when the yearbook is published,
Coach G

What lifestyle factors have you changed since starting CrossFit?  Post to comments.

By | 2017-04-25T14:40:22+00:00 July 16th, 2009|CrossFit Ktown Knoxville, Uncategorized|12 Comments


  1. Jessie July 16, 2009 at 5:38 pm

    I must say life for me has changed a lot with CrossFit, and everyone will get to read all about it later in a guest article :-) I know you’re all so excited, haha.

  2. Geri July 16, 2009 at 6:36 pm

    Can I get a chef to prepare my meals? It would make my life much easier. I love the zone program when I can stick with it. Has made a world of difference since starting CrossFit.

  3. LarryS July 17, 2009 at 4:48 am

    I have started exercising regularly! I love CrossFit . . . but not as much as Geri. It is helping me to get in better shape since my knee problem when I had to give up refereeing soccer this spring. I go to the gym at least three times a week and it has really helped my conditioning. I would like to be able to go more but it takes a little more time to recupperate at 64 than all of you spring chicks. But at least I am still going . . . I am missing you Blake.

  4. Big Wes July 17, 2009 at 5:42 am

    I have copies of The CrossFit Journal, Issue 21 that covers meal plans if anyone wants a copy just let me know ill bring some into the gym today if i make it!

  5. crossfitktown July 17, 2009 at 6:08 am

    I think we’re all missing Blake, Larry. Get it back Blake, stop slackin!

  6. James July 17, 2009 at 6:35 am

    Working out is the easy part for me especially with crossfit, it adds that competitive element to your workout. Eating right has always been the hard part, coming from a large southern family big home cooked meals are a daily occurrence…Last Saturday I played 5 rugby matches in a 7’s tourney and really felt that my strength and conditioning had improved. I’m excited to see how much more I will improve before our fall season starts in two months. Thanks Crossfit Ktown!

  7. Doug July 17, 2009 at 6:40 am

    My nutrition has changed a lot, even though it’s still not where it needs to be. If I eat poorly, I feel it in my workouts. If I don’t get enough sleep, I feel it in my workouts. It’s a discipline that doesn’t come easy, but we’re all finding it!

  8. forrestlong July 17, 2009 at 9:30 am

    diet. i believe it is by far the hardest part to attaining the fitness level that everybody wants to reach. blood, sweat, and callouses are the easy part. i never ate a salad in my life until about 6 mos. ago when i realized i had really come to a peak in my cf exercises. now i find myself eating salads at moes or saying no rice extra veggies at wasabi….and that is a task for me. i find that just making a lil extra effort to follow the paleo way of dieting will help anyone make extreme leaps in their cf goals. zone is great too if you have the time, but for me paleo is the biggest change. fish oil and vitamin b have a strong place in my heart as well

  9. Blake July 17, 2009 at 2:20 pm

    Since I left home home and moved out to knoxville, my diet has been so much better. Since I’m buying my own food now, I make sure I by the right stuff because if it’s in my house, I’ll eat it. I can really tell it has improved my crossfitting abilities as well. Plus, I have been getting at least 8 hours of sleep every night . . . for the most part. BTW, sorry for not being there for most of this month. August is my month.

  10. Doug July 17, 2009 at 2:31 pm

    Blake, I was told by a mutual friend that you need to let me go with you when you shop one time so I can learn from you … but not in a gay way.

  11. Travis July 17, 2009 at 3:28 pm

    Wait Blake still goes here? Also, that’s good to know about the sleep, apparrently i need to stop having a nightcap and watching Burn Notice every night and just go straight to bed to get my 9 hours.

  12. Blake July 17, 2009 at 7:21 pm

    Well at least you’re watching an awsome show Travis. And Doug, you and I both know I don’t shop.

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