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Come on get happy!

Come on get happy!

Coach G with like 50 shirts on. This has gotta make you break a smile.

Coach G with like 50 shirts on. This has gotta make you break a smile.

Forrest with his "Granny Panties" during Fight Gone Bad.

Forrest with his "Granny Panties" during Fight Gone Bad. If this doesn't make you happy then I don't know what will.

Warm-up: 12 reps each side of virtual shoveling (75/55 lbs), 20 DB split snatches each hand (35/20 lbs)

MetCon – 3 Rounds for Time:
1 Deadlift (315/205 lbs)
2 Weighted Pull-ups (50/15 lbs)
3 Power Cleans (185/95 lbs)
4 Ring Dips

Today’s MetCon was CFK’s own very scaled version of King Kong; if you didn’t catch on to that already. The real thing includes 3 rounds of 1 deadlift at 455lbs, 2 muscle-ups, 3 squat cleans at 250lbs, and 4 handstand push-ups.  Sounds easy, right? Yea, maybe if your name is Josh Everett. Well we did have a few people smoke our version, namely an out-of-towner by the name of Jamie! Good job Jamie, it was a pleasure to meet and coach you. We hope next time you’re in town, you will stop by.

Time and time again, Coach CBo, Coach G, and myself have talked about how we have some of the hardest working members in the CrossFit world. As coaches we pride ourselves on this, and so should you. Although lately I have seen many members disappointed with their performances. This is disheartening to me because when I watch and coach you, I see 100% effort with almost every member. So please do NOT get down on yourself for not doing a workout Rx’d or not beating another member’s time! Competition is healthy, yet it is more important to improve in your own fitness and as an athlete. Keep working hard to achieve your own ultimate time, performance, and fitness without viewing someone else’s performance as so much better. If you honestly did your best then that is what matters. That is what will provide results. Whatever you do, don’t let your workout make you upset. We are here to have fun and maybe, ya know, get fit. I have heard Doug Coffin say numerous times, “Stay positive,” when a MetCon gets nasty, so that’s what I’m asking everyone here at CrossFit Ktown to do. Stay positive.

Put a smile on your face,
<3 Coach Miss J

-Post to comments how CrossFit has made your life easier outside of the gym.

By | 2017-04-25T14:40:13+00:00 September 17th, 2009|CrossFit Ktown Knoxville, Uncategorized|9 Comments

9 Comments

  1. Brandon September 17, 2009 at 6:19 pm

    Here’s the Josh Everett King Kong video Jessie mentioned up there:

    http://www.youtube.com/watch?v=YYay78n1dgE

    The man is a monster… =/

  2. Erin September 18, 2009 at 6:41 am

    Oh boy. I SO was negative Nancy yesterday! I’m not sure what my deal was, but it won’t happen again, Coach MissJ – I promise! Here’s to staying positive… :c)

  3. Jessie September 18, 2009 at 7:54 am

    @Erin
    It’s ok E! Btw, you weren’t the only one who felt like they did crappy. We all get down on ourselves at some point, even the ole coaches. Just gotta snap out of it. You DID rock that MetCon though, no matter how you felt!

  4. James September 18, 2009 at 8:03 am

    Metcon – T-Shirtinator

    Put on 50 t-shirts for time

    3..2..1..GO!

  5. forrestlong September 18, 2009 at 6:42 pm

    AHAHAHAHAH wow… just watched dave morgan do it in 2 min or whatever he does. i got a lot of respect for the guy being able to do it but i figure he needs to add at least 30 seconds to that time. i mean ill give him the dls…and the muscle ups…even though they are diferent. those squat cleans…hes not getting one of em. and ill be kind enough to give him the hspu’s too. the dude is an olympic medal winner and id love to say that was amazing to watch but i cant. all i can say is do that at the games and see if mr carswell gives you credit for those reps. this is why we stress doing the exercises with a proper, full rom.
    http://www.youtube.com/watch?v=fHEkokQSGmU

  6. forrestlong September 18, 2009 at 6:44 pm

    AHAHAHAHAH wow… just watched dave morgan do it in 2 min. i got a lot of respect for the guy being able to do it but i figure he needs to add at least 30 seconds to that time. i mean ill give him the dls…and the muscle ups…even though they are different. those squat cleans…hes not getting one of em. the dude is an olympic medal winner and id love to say that was amazing to watch but i cant. all i can say is do that at the games and see if mr carswell gives you credit for those reps. this is why we stress doing the exercises with a proper, full rom.
    http://www.youtube.com/watch?v=fHEkokQSGmU

    ps…in the olympic video, why did he lock his arms out on the split jerk??? bc thats the rom and you have to lock out. see if they would have given him that medal if he didnt lock it out

  7. Brandon September 19, 2009 at 5:35 am

    The best part is reading all the comments of people that are like “lolz when u can lift that much w8 then u can bitch about his form, WAY 2 GO ENGLAND F AMERICA”

  8. Brandon September 19, 2009 at 5:36 am

    Although P.S. the way he flings that 275 up there like it’s an empty bar is wow.

  9. Jessie September 21, 2009 at 7:38 am

    Yes that guy did an awesome job with king kong, but yes his form was really crappy. Once he cleans up his form time will still not be an issue for him. Unless I’m mistaken he is not a CrossFitter but was just trying this workout, so maybe he doesn’t know correct protocol on the hspu and mu’s. No excuse really for not standing tall on a DL and shorting about an inch on the cleans. I think with good form a 30 second add on would be a fairly accurate assessment of his time. Brandon is right though, he murders the weight the whole video.

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