Continuing the trend of throwback pictures.


10 Good Mornings

10 Hang Muscle Snatches


x’s 2

5 Air Squat Jumps for Height

5 Serratus Push-Ups

10 Straight-Leg Sit-Ups

x’s 2

Strength: Heavy 5 High-Bar Back Squat

MetCon – For Reps:

3 minutes of:

10 Box Jumps (30/24”)

10 Toes to Bar

1 min rest; then 3 minutes of:

10 KB DL

10 V-Ups

Finisher: AMRAP in 4 minutes of L-Sit

This post goes out to all my “OG’s” of CFKT (if you’re a new member at Ktown, please feel free to continue reading, as well)!! If you’ve been a member at our gym since Ktown 1.0 or have been a member for over a year, then this is a post specifically for you!

Now that I have our more seasoned member’s attention, this isn’t necessarily a “shout out” or a “remember the time” kind of post. Let’s start positive, though:

I’m proud of you. Yes, VERY proud of you. No doubt you’ve increased your physical prowess in the past year(s) and, more importantly, made your fitness a priority that’s been proven through your relentless pursuit- paid for in lift by lift, and MetCon by MetCon. Congrats!

Now let’s talk improvement. If over the course of a year strength stalled, MetCon times ceased to drop, and overall fitness progression halted, certainly that would warrant further investigation. Determination and effort should lead to results, and of course we want those results to be maximized. Whether you’re chasing a faster 5K, a new DL PR, or training for a weightlifting meet, you’re looking from the shortest and most efficient way to get from A (where you are now) to B (where you want to be). Makes sense, right? I think so. You wouldn’t settle for little or no progress “in the gym” (referring to your fitness practices), but I see far too many settling for no progress outside the gym.

My point is this. There’s a lot of Ktowners that have worked so hard to see tremendous strength and fitness gains, and I love it. With that being said, their efforts are blunted TREMENDOUSLY by what is going on outside of the gym (i.e., what goes in your mouth, sleep, etc.). As a seasoned member of Ktown, you’ve made a habit of making a better decision inside the gym. Your fitness practices have got you on the up-and-up, no doubt…but what about the other decisions that lead you to a better overall wellness? Sure, a Lamborghini looks great on the outside, but if you run it on watered-down gas and ethanol for a long time and don’t change the oil properly, problems are going to pop up. THIS is a problem you see with a lot of traditional health and fitness junkies that THINK they’re eating right, but really aren’t. I don’t want to see this happen to any of you. You can “do work” outside the gym by eating right and sleeping well- and trust me….they WILL improve your fitness and help you reach your goals, whatever they may be, faster.

So what do you do, where do you start, what’s the lowest hanging fruit? Talk to a coach- let’s figure it out together. The Paleo Challenge is coming up and is a great place to start. You’ve become so comfortable with challenging yourself inside the gym, so it’s time to “take this outside” and challenge yourself outside of the gym as well. I do it every week. It honestly comes down to the small, trite decisions you make on a daily basis. As G would say, just make a better decision every day…it’s that easy, right?  If you feel like there is a huge finger pointing at you right now, then please talk to me or send me an email. Let’s talk.

Now, I’ll take off my disciplinarian hat.

You’re loving coach (I miss you noon and afternooner’s),

Coach CBo

By | 2017-04-25T14:38:41+00:00 April 13th, 2012|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. ramona April 13, 2012 at 11:58 am

    I’ve been a member for 1 year and 1 day! Alas, that huge finger is pointing directly at me. To be fair, Ben and I have had a rough past six months; losing both of his Grandparents, stress of buying our first house, stress of moving, catching the stomach flu, getting covered in chiggers, etc. It is my intent to turn my attention back to myself starting with the next Paleo Challenge. Like I tell my friends all the time, underneath all this pudge, I’m pretty much a badass. (except I still can’t run worth a heck…asthma!)

  2. Jeff April 13, 2012 at 1:24 pm

    I think I can safely say this is the first diet related post I’ve read on the Ktown blog and it’s all thanks to CBo leading it off with some OG pillow talk. Smart.

  3. Coach CBo April 13, 2012 at 2:15 pm

    A classic foot-in-the-door marketing technique.

  4. big rob April 16, 2012 at 5:38 am

    i’m in need of a much more disciplined sleep schedule. it’s ridiculous.

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