I bet her glutes can force a violent hip extension.

Warm-up: 20 Overhead Walking Lunges (45/25lbs), 500m Row, 20 KB Snatches (35/20lbs)

Squat: 3×5

MetCon – The Chief:
AMRAP 5 Rounds of 3 min work 1 min rest –
3 Power Cleans (135/95lbs)
6 Push-ups
9 Air Squats

My work is finished here.  Practice CrossFit is taking care of the post tonight.

Practice CrossFit

Coach G

The Jeffrey.

Warm-up: 500m Row, 10 Pull-ups, 10 Dips, 10 Good Mornings (45/25lbs), Samson Stretch, Hip Opener

Press: 3×5

Push Press: 1 max set @ 75/55lbs

Box Jump: Spend 10 minutes finding your max height box jump

Double Unders: AMRAP 5 minutes

When The Jeffrey speaks, people listen.  I urge you all to not only listen but to take action.  Without further ado…Jeph:

What’s up Ktown?

You might know me as The Jeffrey, Jeph, Jeffafa, Jeff, or you might not know me at all as silly as that might seem. I have been coming to Crossfit Ktown for about a year now and I’m finally taking the plunge that is writing a guest post.

One of the reasons that I haven’t yet written a guest post is because I wasn’t sure what to write about (another would be my profound fear of portmanteaus, but that’s neither here nor there). I could have written about the amazing coaching and awesome programming that we get on a daily basis as members. I could have written about the physical progress that we all make. I could have written about the mental strength and confidence that is forged by overcoming the adversity of tough workouts. I could have written about Brendan Fraser’s hall of fame acting career. To me, however, the thing that makes Crossfit Ktown stand out is its community and that merits a blog post.

Whether it’s due to the self-selective nature of people seeking out Crossfit or the shared experience of overcoming the adversity presented to us by our workouts Crossfitters seem to be a cut above. I can safely say I count many of the people I have met through Crossfit as being some of my best friends in this world. When I first came to the gym I didn’t know anyone, but now I feel like I’m truly part of a family. You aren’t going to get that feeling at “Fort 180 Court Rush Snap Curves Center Fitness Complex.”

One of my first “community” experiences I had took place at last year’s Race for the Cure. I couldn’t have been going to Ktown for any more than a month at that point. After finishing the race I waited at the finishing area for one of my coworkers. While waiting I ran into none other than Crossfit Ktown’s very own diva, Rachel Oberman. We talked about running and various events we both did and how much fun it would be to have a Crossfit team do a race. We also talked about Coach G’s diminutive stature (irrelevant and false but payback was due).

Here we are a year later and not only are we going to have a team, but I have somehow been put in charge of it. Amazing what a difference a year makes. Enough with the reminiscing and mushiness let’s get on to the details:

What: 14th Annual Komen Knoxville Race for the Cure® 5K Run

Where: World’s Fair Park - Clinch Avenue Viaduct to World’s Fair Park Fountain

When: October 30^th at 8:30 AM

Who: All of you. No excuses.

Why: Help the fight against breast cancer, get some exercise, and be with friends.

Cost: $35 for a timed adult through September 6^th and $40 dollars afterward

How to sign up: Go to the following link: http://komenknoxville.donordrive.com/index.cfm?fuseaction=cms.page&id=1020 and sign up. When prompted to choose a team choose Crossfit Ktown.

Donations: After you sign up you will get a link to personal page. There is also a link to the Crossfit Ktown page. Send one of those links to everyone you know who might be interesting in donating to the cause. Should we raise enough money we can be eligible for prizes, but more importantly we will be helping more people.

T-Shirts: It is a tradition at the Race for the Cure for teams to design their own t-shirts to wear at the race. This year there is a contest for best team shirt. The only rules are that the shirt cannot be pink and cannot feature any Komen logos. With the enormity of our collective creativeness we should win this going away. My only recommendation in this area is that Crossfit Ktown is on the back of our shirts because that’s all anyone is going to see. Baby!!!

I think I covered most everything, but I’m sure I left out a lot. Post any questions to the comments. Also post your t-shirt ideas as well.

I consider myself blessed to be a part of this community and to be given the opportunity to take the lead on this. Hopefully we can take this opportunity to further strengthen our bodies, strengthen our community, and contribute towards the effort to end breast cancer.

Editor’s note: I was planning on writing this today even before I got called out on the blog by one Coach G.

Jeph Jumps.

Get it?!?

Warm-up: Burgener warm-up

Snatch: 1RM; then 6 singles @ 85%

MetCon – For Time:
800m
600m
400m
200m
(Rest 1:1 ratio)

I know it’s not Tuesday, and I know it has been a long time since our last guest post, (which I blame on you all for not writing us one), but finally we have a post for you from our dear Mike Lowry. You’ve probably seen Mike’s name on the PR board and whiteboard with some pretty impressive strength numbers and times, and hopefully you’ve had the pleasure of working out with him.

It’s a great post,
<3 Coach Miss J

The North American Grappling Association had their tournament in Atlanta this weekend, and I placed 2nd in the Men’s over 30 heavyweight division.  It was my first tournament ever!  I have been wanting to compete for a really long time, but kept getting really bad injuries that would knock me out of training for weeks at a time.  I used to do a really heavy body building focused workout, never stretch, and do very little cardio.  Then I would go to grappling practice and wonder why I was getting hurt.

I made a goal back in April to compete in this tournament, but I knew I had to change a lot of things to get through the training.  I signed up with CrossFit Ktown because of some friends’ recommendations.  By the first month of training, I felt my body changing.  My back pain that had been around for years went away.  I could run without my knees and ankles hurting, and doing pressing movements no longer hurt my shoulders.  I even started losing weight.  I was getting all of this done by going to CrossFit Ktown just 3 days a week.

Then, in grappling practice I pulled a lower ab / groin muscle.  I thought that was it.  Maybe I’m too old to be doing this.  I got with Jessie, Grant, and CBo, and described my injury.  They coached me through many stretches that helped me continue training through my injury.  Jessie watched me like a hawk.  If I slipped up with form, or looked like I was gimping through the MetCons, she was there to correct me and modify the workouts.

I showed up to Atlanta at 217lbs, down from 233 when I started training.  I submitted my first opponent in 40 seconds with a guillotine choke hold.  Then 5 minutes later I had to wrestle a 225 pound monster.  I was so scared, but when I locked up with him, I realized that I may be just as strong as him. We went back of forth for 3 minutes, and he caught me in a chin lock.  After the match he informed me that he was a power lifter, and accused me of being a power lifter.  I thought about it for a second, and I guess we are all power lifters at CrossFit Ktown.

Thanks for helping me accomplish this goal.  I am going to continue my CrossFit training, and who knows, I heard there is another tournament in October…….

Mike

Found this on facebook...just too good to pass up.

Good ole Brandon in the "Airs."

Warm-up: 500m Row, Do each exercise with each arm (50/35lbs): 5 1-arm KB Swings, 7 KB Snatches, 5 KB Push-Press, 2 Turkish Get-Ups

Clean: 1-1-1-1-1 @ 80-90% 1RM

Squat: 3RM

MetCon – For Reps:
Tabata Mountain Climbers

Finisher: 60 second L-Sit

Enjoy the guest post by Brandon Bergin, I know I did. Also, we need more members to volunteer to write posts. Don’t make us hunt you down.

Because we could hunt you down thanks to CF,
<3 Coach Miss J

I’ve been doing Crossfit now for about a year, with a bit of dabbling in it the months before.  Prior to discovering Crossfit, I swam competitively and did the traditional body building split for working out.  I considered myself very fit, and very knowledgeable about fitness.  Here are some things I have learned while CFing (in no particular order):

1. Diet is more important than most people think. People constantly ask me how I manage to “stay skinny” or look fit.  They say things like “wow, you must have great metabolism” or “you must work out like 4 hours a day.”  While these things are true to an extent, diet has more to do with body composition and performance than just about anything else you can do.  After years of carb loading before big events, and skipping breakfast, avoiding fats, and eating bread like it was my job, I finally took the time to learn about food and its effects on the body.
2. Performance is more important than looks. When I first started Crossfitting, I kept worrying about “getting ripped” and checking my weight, and how my clothes fit.  I then realized that if I focused on becoming stronger/faster/fitter, the aesthetics portion of it would follow.
3. Don’t judge someone’s ability by how they look. Oktoberfest was our first Crossfit competition.  I will never forget going to check in with Caleb and Forrest, and seeing the other competitors: who were all bigger than us, looked stronger than us, and certainly had more definition than … Forrest.  We were worried  – but after that weekend, when Ktowners finished near the top of nearly every event, I realized that looks don’t always translate into fitness.  (Especially when the guy who won that whole competition makes Grant look like a big dude.)
4. There is always somebody better than you. This translates into life as well.  There will always be somebody better than you at whatever it is you do (unless your last name is Federer, Gates, Bergin etc).  My old swim coach used to tell us that as soon as we thought we had accomplished something, we had failed to accomplish the next thing.  Never be complacent in what you do, always strive to be better, faster, stronger, or whatever word describes your chosen career/interest/hobby.
5. The discipline learned in Crossfit (and other sports) carries over into life. I’m sure I’m not the only one who found other aspects of life become more clear and easier after being involved in sports.  The discipline learned and required by CF quite simply teaches you to be a better person.
6. It never gets easier. When I first started Crossfit, I did my first Fran in something like 8 minutes.  I quickly looked it up online to see how fast the best guys did it in.  “2:30?  Man, I wish I could do pull-ups that fast … would be so much easier,” I thought.   I was wrong, and that’s the great part about Crossfit – the more fit you get, the faster you can go, the more weight you can lift, and the longer you can push yourself.  It’s always a challenge and therefore you can always continue to improve.
7. There is no price tag on health and fitness. The single biggest complaint I hear about Crossfit is how expensive it is.  People see (xxx 24-hour fitness) for $29 a month and they can’t fathom spending $150 a month at a Crossfit gym.  The knowledge gained, camaraderie formed, and sheer results speak for themselves though.  Not to mention, your health (or lack of health) is something you have to live with forever … isn’t that worth any price?
8. The simplest looking workouts are often the worst. My very first Crossfit workout was Tabata Bottom to Bottom squats.  (For those that don’t know, 20 seconds of squats, 10 seconds of “rest” in the bottom position, 8 rounds).  I thought I was in shape, and surely no measly 4 minute workout with no weights was enough to even break a sweat.  I couldn’t walk up and down stairs for at least 2 days after that…
9. You get out as much as you put in. I’m sure some of you are as guilty as I am of this one.  I’ll see (insert GOAT here, double unders for me) on the board for warm up, and instead of taking the opportunity to work on what I’m bad at, I simply skip it.  I don’t like double unders, I can’t do them, so I don’t.  If I keep that up though, I will never be good at double unders.  If you want to be in great shape, be good at Crossfit, or whatever your goals may be, it takes work.  If you go home and eat poorly after the gym, you’re wasting your time.  If you’re getting poor sleep (and can avoid it), you’re wasting your time.  If you’re coming in and not giving it 100%, you’re wasting your time.

I’m learning new things every day, about myself, others, the fitness industry, health, and people in general.  That’s why I love Crossfit.

Brandon.

Post what you’ve learned while Crossfitting to comments.

It is so rare to find a picture of Brandon on his back.

The lovely Samantha DeMange.

Warm-up: 300m Row, 15 OHS (PVC), 15 Dislocates, 10 Dips x2

Bench Press: 3×5

MetCon – Filthy Fifty:
(50 reps of each in this order)
Box Jumps (24”), Jumping Pull-Ups, KB Swings (35/20lbs), Lunges, Knees-2-Elbows,
Push Press (45/25lbs), GHD Back Extensions, Wall Balls (20/12lbs), Burpees, Double-Unders

Even though we haven’t been consistent here is another amazing guest post! I know you are pumped to read it because I was. By the way, great job everybody on the Filthy Fifty.

Read up,
-Miss J

I Think I Can, I Think I Can…”

I think the Little Engine That Could was a member of Crossfit Ktown…

When you begin a new endeavor, like joining a gym, you expect to learn new things. Although I had very few expectations coming to my first Saturday class at Crossfit Ktown, I did expect to learn a thing or two about fitness and health. What I didn’t expect was to leave in the most crippling pain I have ever felt. Turns out, I was very out of shape.

After 24 hours of complete muscle stiffness and ridiculous amounts of Icy Hot, I decided it would be best to continue the week in an attempt to “work out” the stiffness that was paralyzing my body.  I was pleasantly surprised during the week by how un-gym-like Crossfit Ktown was. Everyone seemed to know everyone else, people were encouraging others during the MetCons, the coaches knew about each person’s prior injuries and each person’s strengths. It was exactly the place I had been in search of for the last three years. With that enthusiasm, I signed up and have become part of the Monday, Wednesday, Friday cult. I would be lying, though, if I said it has been smooth sailing since then.

Almost four years ago I broke my back in a cliff-jumping accident. Luckily it was not as serious as it could have been and after three months in a less than attractive back brace and a year of physical therapy, I was practically good as new. Or so this was the plan and not the reality. I struggled with the right way to maintain a good core and overall fitness to ward off constant pain, but yoga just wasn’t enough. I have found Crossfit to be the exact solution I was looking for, but with it has come many obstacles. Because of my back, there are times that I cannot do an exercise as well as others or even at all. I know it is not about what others can do, but it can still be discouraging.

Enter terrible MetCon…

This past Saturday I experienced what I thought was going to be the worst MetCon to date. 1K row, 5K run, 1K row. I was beyond discouraged by this for a number of reasons, my iffy back being one of them. During the run, that I thought would kill me, I had the revelation I had been waiting for. Each day at Crossfit Ktown we are faced with a challenge, usually in the form of a MetCon, that we think we cannot possibly do. Each day at Crossfit Ktown we meet that challenge head on and we surprise even ourselves with our inner and outer strength. Although it took me a while, I finished that MetCon with a time that I was proud of and for the rest of the day I felt great about my accomplishment.

As I expected, in just three months, Crossfit has taught me about health and fitness. However, the best thing it has taught me is what the Little Engine could not. I have read the book many times as a child, but it is only after many MetCons that I understand what that saying really means. I think I can, I think I can and so I will.

-Samantha DeMange

Callie looking too cute for her own good.

Warm-up: Row 300m, 15 Dislocates, 15 KB Deadlifts (50/35lbs) x2

Deadlift: 20 Reps at 75% 20RM

Warm-Up 2: Agilities

MetCon – 2 Rounds for Time:
Run 600m
25 GHD Sit-Ups
25 GHD Back Extensions

A guest post by Callie Caplenor:

Growing up I always liked to think of myself as athletic.  In high school I played several sports and stayed active on the weekends with various outdoor activities.  I never worried about my appearance or my health.  In 2000 I moved from Clarksville to Knoxville to attend UT, and socially it was the best time of my life.  However, for four years I traded a life of health and fitness for one of excessive partying which included drinking, smoking and eating garbage disguised as food.  I gained about fifteen pounds during this time and, after graduation, quickly put on fifteen more.  A common story I know.

For several more years I continued this detrimental lifestyle in addition to working full time, and it finally started to take a toll on me physically and mentally.  A year ago I started having insomnia, and terrible anxiety attacks would keep me isolated in my apartment for sometimes days at a time.  I finally went to my doctor and was diagnosed with anxiety and high blood pressure.  Blood work also showed that my triglycerides were high, and I was put on several medications.  How did I let this happen?

After this reality check and a little talk with God, I finally quit drinking and smoking last October.  This helped, but I realized that I also needed to incorporate an exercise regimen and start eating better.  Over the years I had tried other gyms like Bally’s Fitness and even Curves, but after a few months I would quit going, frustrated and unmotivated.  I also dabbled with vegetarianism, but that didn’t last long either.  One day after stepping off the scale, I once again broke down and had a one on one with myself and with God, knowing that something had to change.

A few days later I noticed the CrossFit Ktown logo in the building next to my apartment complex and had to find out more.  I thought it was some kind of private training that I probably couldn’t afford, but Googled it anyway.  I was impressed with the concept and the research behind it and came in on a Saturday, intimidated, but figured they wouldn’t be too hard on a day for newcomers. I was wrong.  To this day it’s been the hardest MetCon for me.  I almost didn’t finish.  Someone put up my dumbbell.  But I couldn’t have that, and I got it back out and finished.  I went back the next day for a Paleo lecture, and everything just made sense.  Finally I had found a program and a diet that I could believe in, and trainers who obviously have a passion for their work.  That Monday I jumped in with both feet, determined to start both the workouts and the diet challenge head-on.

It is no exaggeration to say that CrossFit has started to change my life over the past seven weeks.  Physically I’m in better shape than I have been for years.  My clothes are all starting to fit better as my weight redistributes, and I have much more energy.  I stopped taking medicine, the anxiety has decreased and my blood pressure is normal.  Mentally a confidence is emerging that hasn’t been there for a long time.  I’m starting to reengage in my favorite activities that have been neglected over the years because I would get so tired I didn’t enjoy them.  I signed up for spring soccer with KMSL and can’t tell you how excited I am.  A backpacking trip out west is in the works for later this year.  I’ve started cooking a LOT because of Paleo and have found that it’s a hobby I find joy in as well.  I feel like I’m regaining control of my life instead of just reacting to what it throws my way.  I think this is called “freedom.”

I hate to drag on, but one more thing.  I made some awesome friends in college, but most of them have moved away or gotten married and started their own families so I don’t get to see them as much as I used to.  I also grew apart from most of my party friends once I changed my lifestyle.  CrossFit Ktown has helped fill the void.  That first Saturday Rachael said how it’s like a big family, and I knew then that I wanted to be a part of it.  I can’t remember ever having had the opportunity to surround myself with such a great group of big-hearted people.  People notice if you’re not there, and they shout your name when you are.  The program itself is incredible of course, but it is the CrossFit community…the support, love and encouragement that you consistently show day after day, that really sets this place apart.

Thank you,
Callie Caplenor

Callie and her cat...yes we stole this from Facebook.

Becca's dog from whom she draws much inspiration...

Warm-up: Shoulder Mobility, Thoracic Spine Foam Roll, 2 Rounds-30 Double Unders, Turkish Get-ups

Overhead Squat: 1-1-1

MetCon – Jackie:
1,000m Row
50 Thrusters (45/25)
30 Pull-ups

Are you tired of your workout routine?  Sometimes we are and just do not know it.  CrossFit Ktown was my enlightenment.  When texting my friends I refer to CrossFit as “X-fit”.  I don’t know, maybe I think of the workouts as extreme fitness.  You know the extreme sports where you give it all you have got, have no rules and the sky is the limit…  Yeah that’s it…

I joined this fitness club for a change in my routine.  Prior to membership I was an avid runner who enjoyed the solidarity found escaping into the bliss of repetitious exercise. Little did I know my body had also settled into my running routine and was no longer being affected by my effort.  I decided I needed to add a little weight to my regiment.  Of course I am not referring to pounds (lbs) that we all fear but lifting weight is what I had in mind.  I certainly found what I was looking for at X-Fit.

My original objective in exercise has also deviated from its purpose.  My goal was to get it done, and I only ran so I could eat.  My favorite phrase was “I run to eat”. Yes, I know scary goals.  We all have to start somewhere and strengthen shallow expectations.  My purpose and goals have finally evolved into a much more fulfilling aspiration, thanks to X-Fit.

Suddenly I have found myself belonging to a family of CrossFitters.  I entered an environment of exercise that includes friendships.  X-fit is a culture where exercise is a way of life and encouragement and shared goals are at the heart of every endeavor.

Exercise to me today is without routine. In fact, for those who have experienced X-fit we know that the whiteboard holds the only secret to the recipe of our routine for that day.  Sometimes they say ignorance is bliss.  In this case it is better for me to show up ready for the challenge not knowing what formula of pain is set for the day.

My goals have certainly changed but there have also been other changes that I am happier about.  X-fit has brought me great friends but more than that I am much stronger.  My body has changed in ways that I did not know was possible.  I have been CrossFitting for about three months and I no longer mind sitting up in a chair while wearing my Bikini.  Yes, this is another shallow expectation, but as I stated before, our expectations are all started somewhere… Oh yes, I still like to eat!

So with all that said I am so happy to have changed my routine.  Crossfit Ktown is a wonderful place to belong.  I truly love working out with my new X-fit friends and I thank God for Jessie, Grant and Caleb.  They have all changed my life.

Yours in sweat,
Becky (Becca) Alberts

Richard opening up his shiny new kettlebell on Christmas morning.

Warm-up: 500m Row

Press: 3×5

MetCon – For Time:
5 Snatches (135/95lb), 100m Weight carry (100/70lb)
Repeat with 4, 3, 2, and 1 snatch/snatches followed by a weight carry
No weight carry after the single snatch

Another Tuesday has come quickly, so here is another guest post as promised.

Although I am not a true member of CrossFit Ktown, I feel as though I am connected. I was introduced to the CrossFit methodology and CrossFit MetCon by my granddaughter. You may know her as Coach Miss J. I was first told about these workouts close to one month ago when she came to Memphis for a visit.

I’m going to be 72 years old on my next birthday and have been struggling with weight as well as age related problems (stiffness in the joints, a bad heel and knee, and arthritis). After retirement I have tried to stay active with golf and other social activities rather than being trapped in a house all day. I have a fairly low golf handicap for my age, but recently I noticed I was starting to lose some flexibility in my swing which affected my ball striking ability. This translated into lost yards and direction of my shots. Suddenly, I was getting outplayed by my golfing buddies and thought it was just a part of aging. Who knew I could change things at this point in my life.

It was after hearing about my problems that Jessie suggested I get involved with a CrossFit fitness program. She sat down and made me out one month of workouts at twice a week, keeping in mind that I was limited in supplies with a set of 3lb and 5lb dumbbells plus a treadmill. Everyday I warm-up on the treadmill for approximately 5-10 minutes, and then perform several minutes of stretching and mobility work. This includes arm, hip, knee, ankle, and wrist circles, trunk rotations, dislocates, and body hugs. There are a few other mobility exercises I execute that I don’t know the names of. After I have worked through these I will begin my designated MetCon. My workouts are much more scaled than the versions you all are used to, but they work me nonetheless. I do air squats onto the couch, leg raises from a seated position, push-ups on a wall, dumbbell presses and push-press, half dumbbell deadlifts, dumbbell swings, and many other variations of movements you are familiar with. I think Jessie calls my “clean and jerk” a “floor-to-overhead pick-up.” I still do rounds in my MetCons and recently even did an “AMRAP” MetCon. This goes to show that anyone can do CrossFit and get in shape no matter at what point they are in their life.

Since I started working with MetCons, mobility movements, and stretches, I have already seen a marked improvement in all facets of my golf game, not to mention life. I’m back to shooting my age and better, hitting the ball harder than ever, and whooping my golf partners again. I have also noticed a remarkable difference in aches and pains from my arthritis and old age ailments. Also, maybe the best news, I have lost 12 pounds since beginning this training regimen. I would recommend MetCons and CrossFit to anyone looking for improvement physically and mentally. The exercises seem to bring a great feeling of well being with the added benefit of more strength. I’m thrilled with the program and plan to continue as long I’m able to do so.

Tell all your grandparents about CrossFit,
Richard Schoof

Travis gives 100% all the time - even in the after-life.

Warm-up: 3 Rounds – 10 1-arm KB Swings (50/35lbs), Waiter’s Walk circa bldg. (45/25lbs), 10 DB Hang Cleans (40/20lbs)

Overhead Squat: Form Check

MetCon – 4 Rounds for time:
400m Run
15 Ring Dips
30 V-ups

Finisher: Remember our Christmas Cocktail Party is this Saturday at 6:00PM.
Also, we are doing some on the water rowing this Sunday at 1:00PM.

I was initially torn about what I should write about for today’s blog post, because there is so much to say about CrossFit.  However, by yesterday I was finally able to narrow my topic down to two potential posts, and after much personal consternation I chose the winner.  With the runner-up post I would have answered a question that I’m sure everyone has asked at some point after a metcon:  how much quicker would we have won World War 2 if CrossFit had been around in the 1940′s?  While I won’t make any specific predications, I imagine the war would have ended the first day that a WOD included Panzer flips for time.   I’ll save any further speculation for another post.

Now, moving on to my topic today, I think it would be best to start with the story that inspired it.  I went to the Recreation Center at UT about two weeks ago on a Sunday night to do a little workout.  I came up with a rather simple MetCon: dumbbell swings, pull-ups, and double-unders for time.  A guy I’m in law school with stopped me during the middle of my dumbbell swings and asked, “Hey man, are you doing CrossFit?” I informed him I was and we talked about the gym, and he said he could tell I was a CrossFitter from my workout.  I felt proud knowing that my little MetCon had managed to stand out among all the other people there doing biceps, chest, and abs.

As I was leaving the gym I had two guys stop me and say they overheard my conversation about CrossFit and they asked me about this crazy workout regimen I subscribed to.  I told them about our gym and explained the benefits of CrossFitting.  What is the point of the story you might ask?  Well first of all, pull-ups get people’s attention, but that moral is less important.  What I took away from my trip to the gym that night is people notice when you give 100 percent.  Intensity and dedication will make you stand out in a crowd.

And this is why I love CrossFit.   I leave the gym daily feeling like I gave everything I had, and there are few better feelings than that.  I think one of the things that make our gym special is all the sources of motivation we have.  Whether its encouragement from our coaches, cheers of other people in your class, or friendly rivalries between fellow CrossFitters (of course Blake is less competition for me these days. . .), there are so many things that help you give your all.

This lesson is applicable outside the walls of CrossFit Ktown.  I believe we live in a society that tells us mediocre is acceptable far too often.  I really wish I tackled studying for school or projects at work with CrossFit enthusiasm.  Whether it be throwing a research paper together at the last minute, waiting until the day before finals to study, or doing just enough at work to minimize the hassle you get from your boss, the goal of producing excellent work is often replaced by the goal of just getting by.  Why is this the case?  For one, it’s easier just to blend in with everyone else.  Another reason is when you commit to giving your all at something you see what your limits are, and that’s an intimidating thought.

I for one am grateful to have a place I can go and am expected to give 100 percent.  The lessons learned in the gym can be applied in many other areas of our lives.  I’ve learned that there are few problems that a good MetCon won’t fix or put in perspective.  Remember, nothing gets people’s attention like true dedication.  And to end with a related quote from one of the most important films of the last half century, “The world meets nobody halfway. When you want something, you gotta take it” (From Over the Top starring Sylvester Stallone).

Godspeed,
Travis

He got full depth, I promise.

Warm-up: 3 Rounds – Inchworm across floor, 10 strict pull-ups, 10 Pistols each leg

Push Press: 3×5

MetCon – 3 Rounds for Time:
100 Jump Ropes
Building Carry (100/70lbs)

Finisher: Work on goal/GOAT

Ah, Thanksgiving, one of the greatest holidays of the year, second to Christmas of course. A time for family, food, and getting 70′s Big. Most importantly, this Thursday is a day for reminding yourself what you’re thankful for and to regain appreciation for those things. I’m sure everyone is thankful, as am I, for their family, jobs, life, health, and so on. Yet, there is something new this year that I am thankful for, and yes, it’s Crossfit Ktown.

Coach G and I first started doing CrossFit in his garage years ago, but I didn’t truly see the results of our training until last year. We were training for Mt. Rainier, so we decided to do a 33 mile day hike on the Appalachian Trail. I figured I’d be sucking wind, but once we reached the end of our hike I felt great. Yes, I was a little sore, especially after sitting in the van for thirty minutes, but I finally knew that the hard work I was putting into CrossFit was paying off. On hikes before the training there would be times when I would get so tired that I wouldn’t enjoy the hike, but it doesn’t happen anymore.  For that I am truly grateful because I enjoy my hobby that much more.

Now we have a place where we can all go to do CrossFit. Guys and gals, think of all the great things we get from Ktown! Yes, you’re getting the obvious, a healthier and stronger body, but think of everything else we have in that building. We have great, new, and old friends. I have not met one person at Ktown I didn’t like, and I’m sure each and everyone one of you would go out of your way for someone else at Ktown.  In a sense, we have a job there. We work hard every day, and we are developing a stronger work ethic. We get humor, stress relief, camaraderie; the list just keeps going. I’m sure you could all think of more things that Crossfit Ktown gives back to you.

So what are you thankful for? Great family and friends? Your health? A home away from home? Lucky for us CrossFitters, we have a place where we can have all those things at once, Crossfit Ktown.

So, be thankful that CrossFit crushes you, because it is in our weakest moments where we find what we are truly capable of. Be thankful for the sometimes ridiculously hard MetCons, because you feel most alive right after you almost died. Be thankful for our great coaches, because they work hard to train us to be bigger, stronger, faster, and better individuals. This Thanksgiving, put on your stretchy pants (pregnant pants if you have them), load your plates, give thanks to Crossfit Ktown, and always appreciate what you have there.

Thanks,
Blake Gibson (Diane RX’ed)