Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|info@crossfitktown.com

Cindy: “C” is for all the Cuts on my hands, “I” is for the ensuing Inflammation…

Home/CrossFit Ktown Knoxville, Uncategorized/Cindy: “C” is for all the Cuts on my hands, “I” is for the ensuing Inflammation…

Cindy: “C” is for all the Cuts on my hands, “I” is for the ensuing Inflammation…

Matt and John aren't afraid of the dark.

Matt and John aren't afraid of the dark.

The 4:30 crew warms up.  We had so many for Cindy we had to run two heats.

The 4:30 crew warms up. We had so many for Cindy we had to run two heats.

4:30 crew attacks the air squats with fervor.

4:30 crew attacks the air squats with fervor.

Jordan and James come up for air while Travis hangs on for dear life.

Jordan and James come up for air while Travis hangs on for dear life.

James and Corey crank their squats while Jordan catches a quick power nap (we advised against it).

James and Corey crank their squats while Jordan catches a quick power nap (we advised against it).

Forrest (19+ rounds), Brandon (30), Grant (21+), and Erik (30) post Cindy.

Forrest (19+ rounds), Brandon (30), Grant (21+), and Erik (30) post Cindy.

We've tried everything, but we just can't wipe the intra-MetCon smile off Erin's face.  Ben and Geri (get it?) keep chipping away at Cindy.

We've tried everything, but we just can't wipe the intra-MetCon smile off Erin's face. Ben and Geri (see what I did there?) keep chipping away at Cindy.

Hard work has consequences, some good, some not so good.  All wounds heal with time though.

Hard work has consequences, some good, some not so good. All wounds heal with time though.

Karen, Jessie, and Doug: "It's a deep burn."

Karen, Jessie, and Doug: "It's a deep burn."

Wes demolished his old score!

Wes demolished his old score!

Warm-up: 200m run, 100 jump ropes, shoulder & hip mobility

MetCon – Cindy:
AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Air Squats

For those who did Cindy yesterday:
5 Rounds for time –
5 Deadlifts (275/185lbs)
10 Burpees

Well, we had a lot of people improve their Cindy scores, and a few who did not.  The good thing is those that did not improved their range of motion by leaps and bounds.  As it turns out, that’s what really counts in timed/scored workouts.

Don’t always get hung up on the clock or the score.  Get hung up on how you are performing.  Are you doing everything to the best of your ability?  Are you honestly counting reps?  Are you locking everything out?  Or are you thinking of ways to shortcut the workout?  Let me go ahead and tell you, it never gets easier and there is nothing you can do to make it easier.  It’s gonna suck one way or another so you may as well do it correctly.

We are very proud with the leaps and bounds you all have made in the past couple of months, and I sincerely hope you are too.  I hope you are going to work on Tuesday and telling all of your coworkers that you PR’ed Cindy.  You may get some odd looks, but this is a great time to introduce them to something that you are now passionate about.

Have a good, safe weekend.  Enjoy the start of the Kiffin era.  Also enjoy gunpowder treason that is Boomsday.  AND DO NOT FORGET WE ARE CLOSED MONDAY!

Cindy broke up with me today,
Coach G

By | 2017-04-25T14:40:14+00:00 September 4th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments

6 Comments

  1. Erik September 4, 2009 at 6:08 pm

    “There are people training, this week, for the games next year.” -Greg Glassman, mid-Aug ’09. I had a great time doing Cindy with youz and thanks to Brandon for the motivation.

  2. Brandon September 5, 2009 at 8:47 am

    C is for all the cursing I did while performing this workout?

  3. crossfitktown September 5, 2009 at 8:22 pm

    I hurt.

    G

  4. Brandon September 5, 2009 at 10:16 pm

    D is for DOMS … enough said?

  5. forrestlong September 8, 2009 at 7:29 am

    just when i thought i was ready to walk in to cfktown and start working on my oktoberfest victory speech, i was forced to do cindy with those 3 guys and i learned very quickly i needed to work on some tihngs. and if that wasnt bac enough, i was humbled by the scalf family and kevin at pool volleyball all day yesterday. its safe to say that both brandon and i are hoping that pool vball does not pop up on the list of metcons for oktoberfest.

  6. Brandon September 8, 2009 at 10:46 am

    Hey hey hey … speak for yourself there Forrest: I’m in the process of submitting my tryout application for the local amateur pool volleyball league.

    P.S. I think we should all work together on our collective CFKT victory speech, since we’ll be 1-2-3ing the podium there~

    P.P.S. Grant:

    I just played around with a random generator type thing for a hopper workout – how do you feel about:

    3 rounds of for time of:
    1000m row
    10 muscle-ups
    10 “heavy” snatches (135?)
    25 burpees

    Don’t ask how I came up with those, for it was a very geeky process indeed…

Comments are closed.