Biceps, Chest, and Abs – A guest blog post by Travis McCroskey

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Biceps, Chest, and Abs – A guest blog post by Travis McCroskey

Travis gives 100% all the time - even in the after-life.

Travis gives 100% all the time - even in the after-life.

Warm-up: 3 Rounds – 10 1-arm KB Swings (50/35lbs), Waiter’s Walk circa bldg. (45/25lbs), 10 DB Hang Cleans (40/20lbs)

Overhead Squat: Form Check

MetCon – 4 Rounds for time:
400m Run
15 Ring Dips
30 V-ups

Finisher: Remember our Christmas Cocktail Party is this Saturday at 6:00PM.
Also, we are doing some on the water rowing this Sunday at 1:00PM.

I was initially torn about what I should write about for today’s blog post, because there is so much to say about CrossFit.  However, by yesterday I was finally able to narrow my topic down to two potential posts, and after much personal consternation I chose the winner.  With the runner-up post I would have answered a question that I’m sure everyone has asked at some point after a metcon:  how much quicker would we have won World War 2 if CrossFit had been around in the 1940’s?  While I won’t make any specific predications, I imagine the war would have ended the first day that a WOD included Panzer flips for time.   I’ll save any further speculation for another post.

Now, moving on to my topic today, I think it would be best to start with the story that inspired it.  I went to the Recreation Center at UT about two weeks ago on a Sunday night to do a little workout.  I came up with a rather simple MetCon: dumbbell swings, pull-ups, and double-unders for time.  A guy I’m in law school with stopped me during the middle of my dumbbell swings and asked, “Hey man, are you doing CrossFit?” I informed him I was and we talked about the gym, and he said he could tell I was a CrossFitter from my workout.  I felt proud knowing that my little MetCon had managed to stand out among all the other people there doing biceps, chest, and abs.

As I was leaving the gym I had two guys stop me and say they overheard my conversation about CrossFit and they asked me about this crazy workout regimen I subscribed to.  I told them about our gym and explained the benefits of CrossFitting.  What is the point of the story you might ask?  Well first of all, pull-ups get people’s attention, but that moral is less important.  What I took away from my trip to the gym that night is people notice when you give 100 percent.  Intensity and dedication will make you stand out in a crowd.

And this is why I love CrossFit.   I leave the gym daily feeling like I gave everything I had, and there are few better feelings than that.  I think one of the things that make our gym special is all the sources of motivation we have.  Whether its encouragement from our coaches, cheers of other people in your class, or friendly rivalries between fellow CrossFitters (of course Blake is less competition for me these days. . .), there are so many things that help you give your all.

This lesson is applicable outside the walls of CrossFit Ktown.  I believe we live in a society that tells us mediocre is acceptable far too often.  I really wish I tackled studying for school or projects at work with CrossFit enthusiasm.  Whether it be throwing a research paper together at the last minute, waiting until the day before finals to study, or doing just enough at work to minimize the hassle you get from your boss, the goal of producing excellent work is often replaced by the goal of just getting by.  Why is this the case?  For one, it’s easier just to blend in with everyone else.  Another reason is when you commit to giving your all at something you see what your limits are, and that’s an intimidating thought.

I for one am grateful to have a place I can go and am expected to give 100 percent.  The lessons learned in the gym can be applied in many other areas of our lives.  I’ve learned that there are few problems that a good MetCon won’t fix or put in perspective.  Remember, nothing gets people’s attention like true dedication.  And to end with a related quote from one of the most important films of the last half century, “The world meets nobody halfway. When you want something, you gotta take it” (From Over the Top starring Sylvester Stallone).


By | 2017-04-25T14:40:05+00:00 December 8th, 2009|CrossFit Ktown Knoxville, Uncategorized|11 Comments


  1. crossfitktown December 8, 2009 at 6:30 pm

    For one, this is a heavy rack pull. But for two, I wish I knew someone who had a voice like his.


  2. crossfitktown December 8, 2009 at 6:33 pm

    And just so we’re clear, this guy can do a lot more than just deadlift. Here he is besting our max pull-ups gym record:


  3. Brandon December 8, 2009 at 7:26 pm

    Travis – fantastic post.

    Also, Over The Top is one of the best underrated movies of all time, glad you give it a nod.

  4. Brandon December 8, 2009 at 7:27 pm

    And P.S. my new max pullups goal is 56…

  5. Jessie December 8, 2009 at 7:36 pm

    Travis excellent post. Although, I never expect anything but excellence from you (as your post would indicate) especially in the witty post writing field. Well done sir.
    -Miss J

  6. Travis December 8, 2009 at 9:01 pm

    Thanks guys. Also Brandon, I’m glad someone else can appreciate one of Sly’s best films. I can’t wait until I finish my exams tomorrow and can get back into the gym, I’ve been rather sedentary the past few days.

  7. James December 9, 2009 at 6:48 am

    Great post T-Money! Sort of makes me want to go to my old gym and do crossfit workouts. See how many heads I can turn and new crossfit ktown memebers I can pull in. I know I only have two weeks before I leave town but I’m going to make it a goal to get two new members before the end of the year. Oh, by the way I have one of those hats/switches Sly wears in Over the Top. Hat forward I’m just James but hat backwards I’m Rise Up Crossfit superstar. =o)

  8. Ben December 9, 2009 at 7:17 am

    Well said Travis….well said. And I do believe that you have stumbled onto a great marketing tool for Crossfit KTown

  9. Blake December 9, 2009 at 9:44 am

    Great post. I would love to have you by my side if obama reinstates the draft.

  10. LarryS December 9, 2009 at 11:48 am

    Well done Captain . . .

  11. Kerr December 23, 2009 at 8:42 am

    Can’t believe I didn’t comment on this post the first time around. This is a truly incredible post.

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