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CrossFit: The Drug

CrossFit: The Drug

Karen with Coach and Coach Miss J with Domino.

Rachael with Coach and Coach Miss J with Domino.

Warm-up: 100 jump ropes, 25 GHD sit-ups, 25 GHD back extensions

Front Squat: 1 RM

MetCon – Thruster Cluster:
5 sets of 5 singles
Rest 10 seconds between singles
Rest 2 minutes between sets
(Try to progress in weight every set)

Finisher: Ring push-ups to failure

First, we will be hosting a nutrition seminar on Moday the 21st and Wednesday the 30th of September for all those interested, members and non-members alike. It will be given by Coach G, and I can vouch for how vital this information is as well as how good this lecture is. So, don’t miss it and invite your friends!

Many people were beaten down from Fight Gone Bad yesterday, but for those who came in, a strength bias MetCon with a little rest was just what the doctor ordered.  I’ve got to say I am continually surprised by what hard workers our members are. For example, Rachael finished off her last set of thrusters at 65lbs, a feat I thought she was nowhere near! It was a shock, but such a great one. Karen stayed after class to work on her weaknesses at jump rope and burn some extra calories rowing. She also admitted she was becoming “addicted” to CrossFit. Well this is one drug that is great for you! Blake PR’d his front squat today by 20lbs, and Jonathan managed to crank out 27 ring push-ups after all that work. Like I said, we have such motivated members; it is an inspiration to all us coaches.

Ad-d-d- icted to CrossFit,
<3 Coach Miss J

-Post to comments your other “legal” addictions.

P.S. Anyone who missed FGB on Monday can make it up tomorrow.

Karen didn't realize she made the PR board for her 15RM OHS (until then).

Karen didn't realize she made the PR board for her 15RM OHS (until then).

By | 2017-04-25T14:40:13+00:00 September 15th, 2009|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. forrestlong September 15, 2009 at 6:11 pm

    great job today everyone…feels nice to go to the gym and get big and not suck wind for once. anyone who is looking for something to do tmw night….i going to be back in town around 7 and the walk which is my church’s college age class will be meeting at 9. me and blake will be heading over there about 845…if anyone is interested then lemme know on here. i promise you guys its an awesome experience and there are hundreds of other students/ young adults there. either way good luck tmw everybody and hopefully ill see some of you cats on fri since ill be down there about all day

  2. Megan September 15, 2009 at 7:39 pm

    It is amazing what Blake can do when he decides to come into the gym instead of napping….

  3. James September 16, 2009 at 5:42 am

    Miss J don’t let Rachael fool you she’s very strong she just lacks motivation when lifting. She needs that extra kick in the a$$ sometimes even if you have to trick her into it. Congrats to Karen on her PR…Don’t forget, Knoxville Rugby plays this weekend. I’ll have directions to the pitch at CFK or you can check out Hope to see you there…I’m totally pumped about FGB today. See ya soon!

  4. Rachael September 16, 2009 at 7:06 am

    So sometimes I need a little extra push to find the fight during workout…that is what happens when you put a princess in a gym :)

    I would like to thank Miss J for her mind tricks, Karen for keeping it real, and JK for being such a great support during Fight Gone Bad. As for my adorable boy toy James…thanks for letting everyone know I need a kick in the A$$ sometimes. I love this little “family” we all call Crossfit.

  5. Karen September 16, 2009 at 7:36 am

    Love the picture of me poiting to my PR, hahaha, I’m such a dork … I can’t wait to get on the board for some other things!

  6. crossfitktown September 16, 2009 at 8:21 am

    Yep, Rachael is strong, but she does fool everyone! No worries though, I have zero qualms tricking her into doing more weight. Right Karen? :-)

    -Miss J

  7. Kerr September 16, 2009 at 11:24 am

    I have to say, after Xfitting for a couple weeks I get pretty addicted, and it starts getting hard to make it through a weekend (2 days off) without going through the grind. However, if I miss a few days, its just as hard to get back on the horse. This is why its important to be consistent in your regimen.

    As they say, “If you aren’t in the habit of CrossFitting, you’re in the habit of NOT CrossFitting.”

  8. crossfitktown September 16, 2009 at 6:05 pm

    OH Meg that’s so true

    -Miss J

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