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Be like water…

Be like water…

Throw back to the old days!

Warm-up:  20 Push-ups, 10 Dislocates, 30 Jumping Pull-ups, 400m Run

Bench: 5×5

Agility Ladder: Quick feet w/ 10m acceleration out

MetCon – Qualitative:
3 min Med. Ball Throws

Finisher: 1 min Max Sit-ups

Paleo, CrossFit, sleeping 8+ hours a night, watering yourself adequately throughout the day, etc.  It’s all too simple.  Too bad simple doesn’t mean easy.

CrossFit Ktown likes to think of itself as a habit changer.  A place where people can come and be supported and uplifted for not only what they are doing in the gym, but also what they are accomplishing outside our cold, concrete walls.  If you’re going to realize the full potential of our programming, it goes without saying you must be doing your part outside the gym – changing entrenched habits.

Pick one thing you want to change: diet, sleep, accountability, intensity, integrity, addiction, fear, WHATEVER!  Write it down.  Put that written note in a visible place.  And then act on it all next week.  For example, I have been staying up way too late every night.  I am going to write down a note on getting to sleep at an hour that will give me 8.5 hours worth of sleep.  I am going to try and reset that habit.

Changing everything is simple, but not easy.  Let’s work, together, to change some of the habits holding us back.

We are easily satisfied with the very best,
Coach G

Post to comments the habit you’re going to change.

By | 2017-04-25T14:39:35+00:00 August 19th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Taylor August 19, 2010 at 11:43 pm

    “We are easily satisfied with the very best”

    The beatings will also continue until morale improves

  2. Young Buck August 20, 2010 at 8:45 am

    I’d say my fatkins diet is worth changing

  3. Rise Up August 20, 2010 at 11:30 am

    Sleep is definitely on my list along with eating a better breakfast. Cereal and the BK lounge is not cutting it. Lunch and dinner are still pretty much paleo. The fall rugby season is just around the corner so this is a great time to get back on track.

  4. crossfitktown August 20, 2010 at 1:53 pm

    I failed in getting 8.5 hours last night.


  5. Dougie Fresh August 20, 2010 at 4:42 pm

    It’s okay G. One day you’ll get as much sleep as I get.

Comments are closed.