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
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