Another Tuesday Another Guest Post

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Another Tuesday Another Guest Post

Richard opening up his shiny new kettlebell on Christmas morning.

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

By | 2017-04-25T14:40:02+00:00 January 5th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Erin January 6, 2010 at 6:36 am

    Way to go, Richard! Do all of us at Ktown a favor and give us a heads up before you come to visit so we can kick it up a notch and attempt to at least tie you in a metcon!

  2. Coach G January 6, 2010 at 8:16 am

    Fantastic guest post. I think Bo Boaz could speak volumes about what CrossFit has done for his golf game as well. Jonathan Kerr can run unhindered now in soccer games. And when Ben Slocum actually gets back in to a goal mouth, I’m sure he will see improvements in his sport too.

    Remember guys, test this new found fitness. Get out and do something. Join us on one of Ktown’s many outings…

  3. Rachael January 6, 2010 at 10:05 am

    Richard, you are a rock star! I will be sure to call my grandparents tonight and tell them your story. You are a true inspiration.

  4. Doug January 6, 2010 at 10:07 am

    Richard- that is awesome! I didn’t know you were doing Crossfit, but I should have guess. Coach Miss J has really made Crossfit a family connection for you all.

    And you can probably press more weight than me!

  5. Ben January 6, 2010 at 12:40 pm

    Great post Richard! You are an inspiration to us all and I know I hope to be able to be as active as possible in my retirement years.

    and in reference to Coach G’s comment. I would imagine that if all works out the new location could have room for a goal???? I can see it now…a whole new division of Crossfit Ktown

  6. Geri January 6, 2010 at 5:33 pm

    That was an inspirational story Richard. Don’t know you but I sure know your granddaughter and she definitely pushes us to our limits. As a fellow “senior” I appreciated hearing from you and your accomplishments. Keep us updated.

  7. Larry Scalf January 16, 2010 at 9:30 am

    Geri has actually owned up to being a ‘senior’ . . . that is amazing. Luv Ya Honey.

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