Warm-up: Bottom of squat 5 min, Side plank each side 1 min, 20 Leg swings all directions, Hip opener on ground each side 1 min, Calf stretch both straight and bent knee each stretch 30 sec, Foam roll thoracic spine 3 min
Hang Snatch: Start with bar and progress in weight until you must begin pulling from floor. Make sure you’re hook gripping and getting a full squat.
Snatch: Go for a new 1RM
MetCon – For Time:
1 mile run
20 Box Jumps (24/18”)
First off, we need to get another backpacking trip together. Can I get a holla if you’re interested? Holla, and to my main point…
As we continue to grow our numbers here at CrossFit Ktown, we must keep our goals not just in sight, but within reach for constant reminder. Miss J spoke about the Fun Theory we employ on a daily basis at the gym (as well as our lives). But we need to take it a step further. Not only are we looking to have fun, but we are looking to build relationships that border on familial. Let’s talk about why we’re in the relationship building business.
1) It makes it a lot easier to come to the gym daily and fail at the limits of our physical capacity if we’re doing it in front of people we feel comfortable around. Not only are we comfortable looking silly or crashing and burning, but we also care about one another so that then helps build each other back up. Friends will help you get back on the horse.
B) As a new person walking in to the gym for the first time, I would want to see smiling faces, hear laughter, and recognize hard work being done. However, I would not like it if I were standing on the periphery without anyone noticing me or introducing themselves. I like that all of you have always gone out of your way to say hello to the newcomers. Let us not get complacent though. As there are more and more people in the gym it is easier to say to yourself, “Well, there’s a new person, but I don’t really need to say hello because there are 15 other people in this class with me. Let them introduce themselves. I’m all the way across the gym!” Don’t be that person. If you don’t know someone, go say hey and ask what their Fran time is!
III) Are you building financial equity by paying in to a mortgage or something similar? Isn’t it nice to know you can calculate your real estate equity and know exactly its worth? How is your social equity though? I like to think of CrossFit Ktown as another means of building social equity. We have bankers, investors, physicians, teachers, marketers, salespeople, comedians, small business owners, students, couples both married and dating, singles, and people with connections all over the place. By becoming a part of the Ktown family you are growing your social equity. Now you have a contractor you can call upon when the need arises, or maybe you will receive that special CrossFit Ktown discount from Avanti Savoia. Maybe you just need a hand digging a new field line for your septic tank (call Taylor Layman). If you need an introduction to someone in Knoxville, chances are Ktown is your connection.
Last) This one is not really a point, think of it more like a call to action. I know there is a limit to intimate group size of around 12. But based on neocortex diameter and some handy primatologist science, humans have a maximum mean group size of about 150. This means that you can recognize the function and place of another human in your group size up to around 150 people. If the upper limit of human social cohesiveness is roughly 150, we should not have any problem befriending and conversing with every member of the gym. I hear all you dissenters with your eye focused on the future murmuring, “But G, what do we do when we reach 150.” Well, at such a time, I will change the science to fit my needs.
Until then, happy conversing.
Friend first, coach second (most of the time),