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Another Guest Post!

Another Guest Post!

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

By | 2017-04-25T14:39:48+00:00 April 20th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Callie April 21, 2010 at 3:39 am

    It’s fantastic when “I think I can” becomes “I know I can!” I’m a big believer in positive affirmations. Say them often, and say them out loud. You will be amazed at what you can accomplish. Congratulations on all your progress so far Samantha!

  2. James April 21, 2010 at 6:15 am

    Great post Samantha! I was with you on the 1k,5k,1k, I hate running but I actually pushed through and posted a really good time. Keep up the hard work! Big thanks to Ben and Jessie for pushing me through the Filthy 50 yesterday and helping me PR it by 5 mins. YEEEE HAAAA!

  3. Ben April 21, 2010 at 7:50 am

    Sam, great post! Yet another Ktowner to hit the nail on the head.

    James, thanks man, but there was no pushing. You were pulling me the entire time :) Way to go on posting a 5 minute improvement.

  4. crossfitktown April 21, 2010 at 6:09 pm

    Great post, Samantha. We’re glad you’re finding what the little engine can accomplish with us.


  5. LarryS April 22, 2010 at 5:42 am

    Wonderful post . . . It is always refreshing to hear stories from the new kids on the block and what they went through after they joined the family at Ktown. Keep up the great work.

  6. Erin April 23, 2010 at 7:43 am

    Great post, Samantha! You forgot to brag about your pull-ups, Miss Hot Thang, you!

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