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And the winner is…

And the winner is…

That's a mean face!

Warm-up: 300m Row, (10 Bird Dogs, 10 Power Box Jumps, 10 Chin-Ups x2)

Speed Press: 1 rep every 30 seconds for 10 minutes (65% 1RM)

Push Press: 1-1-1-1-1

MetCon – For Time:
KB Swings (50/35lbs)

Finisher: 3x400m Sprints (Full Rest Between)

It’s time to congratulate more scholarship winners. We’ve decided to be generous this month and name two Ktown athletes! It was impossible to narrow it down between these two submissions. Now don’t think this will happen every month, it is most likely a one-time thing.

Congratulations are in order for Brandi Penland and Patrick Dickson!!!

Brandi is one of our original and longest Pilot members, from day 1 of Pilot’s group fundamentals to workouts like McGhee and Fight Gone Bad. She usually is a noon/ morning class gal so if you don’t know her you are missing out. Brandi brings the heat to every MetCon even when she knows it’s going to be tough and at 6am that can be very difficult. I remember one morning we were doing some 400m sprints, either 4 or 8 (I don’t remember) and Brandi was literally dreading them. She hates running! Regardless, she negative split the runs and finished her last run in sub 2 minutes. She was so excited to have hit one of her goals, and I loved the look on her face when I told her the time. She high fived me, jumped up and down, and then puked. Look at her now, doing team relay races for Pilot. Way to go Brandi!

Now Patrick, or Patty Cake, as I call him is one of our newer members. You may have seen him around on a Saturday or a couple times throughout the week and said to yourself, “Who is that beast?” Patrick comes to Ktown as a long term CrossFitter but doing everything in his garage. After wandering in one Saturday for an awesome team workout and seeing all of you amazing CrossFitters, he was determined to be a member of Ktown at whatever the cost. Since then Patrick has helped the Ktown team qualify for Regionals as well as qualifying himself. We have had the pleasure of instructing him on the more technical side of CrossFit, Olympic lifts, squats, and the like. Think about it this way…how great would your 1RM jerk be if you had to learn it on your own. Anyway, Patrick is competing at Regionals next month representing CrossFit Ktown, so if you see him slacking in a MetCon yell at him to go faster. You have my permission.  (But you won’t ever see that happen.)

Congratulations you two! Do Ktown proud,
<3 Coach Miss J

P.S. My home computer doesn’t have any pictures of Brandi or Patrick. I’m sorry! It might be weirder if it did though, right? My next post will have lots of them, I promise!

P.P.S. Happy Birthday to the oldest member in the gym, Larry Scalf! He turned 66 today!

By | 2017-04-25T14:39:09+00:00 May 4th, 2011|CrossFit Ktown Knoxville, Uncategorized|11 Comments


  1. Patrick May 4, 2011 at 8:47 pm

    On a serious note, I would like to thank Ktown for giving me an opporunity to train-up and be in the best shape I can be mentally and physically for regionals. They have already helped me a lot and look forward to working with all of the coaches as much as I can before June 10. Thanks, guys.

    On a not so serious note, I would like to say that I adore my two newest nicknames that Miss J bestowed upon me in my first week at Ktown. Both St. Patty and Patty Cake are two . . . gifts she has given me. How did she know within a week that I would be receptive to such nicknames? It didn’t take her (or anyone else, really) long to warm up to me. Perhaps it’s their welcoming personalities. Maybe it’s my sweet 80’s style shorts with hot pink triangles, matching watch and t-shirt that has a blue duck on it and reads “That’s Quacktastic”…

    Definitely their welcoming personalities…

  2. Brandon May 4, 2011 at 8:56 pm

    St. Patrick is far superior. Patty Cakes makes you sound fruity. So do the gloves. On second thought – maybe Patty Cakes fits…

  3. Patrick May 4, 2011 at 9:00 pm

    LOL, Brandon! OMG, since I just used LOL (and OMG) perhaps Patty Cake does fit!

    I did laugh out loud, though…

  4. Brandon May 4, 2011 at 9:02 pm

    I think the 8th graders are rubbing off on you a little bit too much … ;)

  5. rachael the diva May 4, 2011 at 9:57 pm

    Congrats to both winners. Thank you for helping my ktown such an amazing family. I hope to workout with you both real soon.
    Patrick- my nickname is Diva, and was given to me soon after I arrived as well. However, I deserve my nickname…Ahaha.

  6. rachael the diva May 4, 2011 at 9:58 pm

    I meant “our ktown become such an amazing family”

  7. Rise Up May 5, 2011 at 8:49 am

    Congrats Brandi and Patrick and happy birthday to Papa Scalf!…Oh Patrick, talk to Diva, I think she has a Coach purse that will match those gloves. =o)

  8. Coach CBo May 5, 2011 at 10:40 am

    wham bam!

  9. Patrick May 5, 2011 at 11:58 am

    I believe that I have just been served…

  10. Rise Up May 5, 2011 at 1:15 pm

    Patrick, if they made gloves that helped me crush WODs like you then I would have a pair and would wear them everyday.

  11. Miss J May 5, 2011 at 1:47 pm

    Oh how I always enjoy reading everyone’s comments. Btw Braers, Patty Cake does not sound “fruity.” If anything it sounds “sugary” and way awesome. You are just mad that it can’t be your nickname.

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