A great moment for me!

A great moment for me!

Beginning of a muscle-up.

Warm-up: CFWU, 20 KB Snatches Total (50/35lbs), 20 Walking Lunges

Skill: Front Lever Progression

MetCon – For Weight:
1 Clean and Jerk on the minute for 20 minutes (BW/70%)

Yesterday Coach G asked all of you what your favorite/best moments or feelings were at CrossFit Ktown, and no one has even posted! This makes me a little sad. Well, I’m going to tell you all one of my greatest Ktown moments ever.

Obviously, coming on board to the Ktown staff was fantastic and a highlight of my life. Sometimes when I think about my career being to coach all of you amazing people it is beyond belief. So, other than the obvious, I would say my finest moment was when I got a muscle-up. I don’t think I will ever forget it because it was something I worked so hard to achieve. (And aren’t those always the best things in life?)

In order to finally get a muscle-up, I spent day after day working on the progression.  Anytime I had a free moment it was over to the rings. First, I concentrated on the false grip and just holding myself there. Once this became easy, I moved onto holding the false grip while kipping. I also religiously worked on dips at the dip station and on the rings, knowing that if I made the transition, there was no way I was going to lose it because I couldn’t lock out a dip. Next, came the strength progression of the muscle-up as well as the box muscle-up. These two movements I conquered fairly quickly and decided to move back to the rings to put the whole movement together.

I can’t even count how many times I tried and failed the muscle-up, never being able to flip my elbows through. I honestly felt the muscle-up would never come and it became quite a frustrating ordeal (especially because most athletic things have always come easily to me). But I stayed determined and quitting was never an option.

Finally, one precious Saturday after the free class, I decided to attempt the muscle-up as I had so many other times. Maybe I was inspired from recently watching Taylor get his first, second, third, and fourth muscle-up, or maybe it was just a strong day that helped me get it…I don’t know.

I chalked up, grabbed the rings, felt really strong in my grip, had a great kip…and failed. Once, again I couldn’t make the transition from pull-up to dip, but it felt pretty good and was the closest I had ever come before. CBo was watching me and said, “Oh you got that!” then walked to the bathroom.

Meanwhile Callie and Kirsten were doing some sick nasty CrossFit jazz as they always do cause they rock, but decided to watch me for just a sec while Caleb was away. Figuring I would fail again I decided to attempt another one while CBo was in the restroom.

So again, I marched to the rings, felt strong in my grip, and said to myself, “Keep your freaking elbows in.” This must have done the trick because I made the transition! As I was locking out the dip (which seemed to take ages), I started laughing! As soon as I had successfully completed it, I started screaming like a crazy person (in front of about 10 left-over Saturday people), sprinted outside followed by Domino, and ran around the building a couple of times whooping and shouting.

I hope all of you have had a moment like this in the gym or something like it.

Locking it out at Regionals!

Don’t think I’m conceited for putting up pictures of myself,
<3 Coach Miss J

By | 2017-04-25T14:39:42+00:00 June 15th, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Brandon June 15, 2010 at 7:57 pm

    I’ll bite I guess.

    1a) Getting Kirsten into the gym. Anyone who knew us knows I spent the last 6 months trying to get her in. She made it to a few functions (trail run, christmas dinner) but never came to work out. Finally got her to a saturday and boom, hooked. She always thought she wasn’t in good enough shape to work out at Crossfit… Love you sweetie :)

    1b) Christmas Fran. Not only was it awesome to do a wod in front of 40 people, but it was my/CFKT’s first appearance on the Crossfit mainpage. I just wish it wasn’t 8 million degrees under those lights. ;)

  2. Taylor June 15, 2010 at 8:28 pm

    King Kong.

    Also, Jessie, thanks for making me feel very inspirational, especially over Muscle ups, which we all know are not my fave.

  3. Geri June 15, 2010 at 10:41 pm

    My greatest moment at the gym was twofold. Doing a pull up on the big girls bar AND getting my name on the record board. Never thought THAT would happen.

  4. James June 16, 2010 at 8:50 am

    Best Crossfit moment for me was the first day I walked through Ktown’s door. It was love at first metcon…Actually I would have to say it was taking first place for the press even though now its a two way tie. Once I get my first muscle-up then that will be my greatest moment.

  5. Lee June 16, 2010 at 9:08 am

    I’ve had a lot of really wonderful moments at Crossfit. Mainly these moments are the culmination of hours of hard work instead of specific instances.

    The runner-up would be the day we ran the 5 K and rowed 2 k meters. (Not the most recent time, the one before.) When I walked in and saw the board my stomach dropped. I HATE running. And even though I finished with a pretty ridiculous time I was proud that I had survived it.

    My best moment at Crossfit was at the conclusion of Death Days. I thought there was no way I could participate in all of the work outs, but I kept making myself walk in the door and at least try. It turns out I did better than just trying- I didn’t set any records or anything, but I worked harder than I ever have before. After finishing my second workout on Friday evening I lay sprawled out next the the rower and thought of how far I had come. That moment of reflection allowed me to see what all the hard work had meant for me- it has made me a healthier, happier, more confident individual.

  6. Ben June 16, 2010 at 2:35 pm

    I don’t really have one big moment, but more like many small moments. First, C&J 225 on a Saturday work out. I would have never tried if it wasn’t for Kevin pushing me (and probably the 10 people waiting for the 10am class to start watching). Hitting my record 56 double-unders in a row, especially when my previous record was 17. And Finally third just happened on Monday when I hit 415 on the deadlift.

    Next goals to reach: Muscle-ups and butterfly kips.

  7. crossfitktown June 16, 2010 at 3:46 pm

    I LOVE reading these guys! Keep em coming. Oh and Taylor…it is pretty darn impressive watching you do muscle-ups. And LEE I’m so proud of you for Death Days!
    And James I know that muscle-up is close, if only that thumb would heal!
    -Miss J

  8. crossfitktown June 16, 2010 at 11:47 pm

    As you all know, I am a cheerleader (This is CBo)…so my favorite moments consist of accomplishments that all of you have achieved. Watching you all break through a plateau or mentally get where you need to be in order to achieve MetCon utopia are the things that I thrive off of. Love you all,

Comments are closed.