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Get out your Swimsuits

Get out your Swimsuits

Time to Show off those Beach Bodies!

Warm-Up: 500m Row

Test: OHS

Mobility: Shoulders, Thoracic Spine, Hamstrings, Hips

ReTest: OHS

MetCon – AMRAP in 20 minutes:

5 Pull-Ups

10 Straight-Leg Sit Ups

15 Air Squats

Double Unders (Coach’s Disgression – should be close to about 30 seconds of work)

-Have you ever woken up in the middle of the night sweating, out of breath, and scared to death because a large group of people were gawking at you while you were in your skivvies? Well, maybe not in real life…but that is a dream that many people experience. If your name were Cesar Ruiz, you would probably strike a pose mid-dream while muttering the phrase, “Beast mode, ENGAGED!”  The other week Cesar was working out when he said something to me about pool season coming up. As I looked at him funny he went on to explain that I just don’t understand because I’m engaged. Hmm, interesting point.

Why do you exercise? To feel good, to look good, to lift heavy, to run fast, to pick up ladies at the pool (Cesar), or to simply get away from work? What motivates you to work hard will only facilitate faster results, and the more reasons you have to work hard will only increase your hunger to get in here. Pool season is coming up, in fact Cesar will argue that it is already here due to the fact he has already been. Maybe it’s time to up that membership to 5 times a week? Maybe it’s time to get in here on a Saturday for you 3-times-a-weekers. Maybe it’s time to bring more intensity to each workout. And maybe it’s time to hit those GOATs every week.

Something to think about,

Coach CBo

By | 2017-04-25T14:39:11+00:00 April 13th, 2011|CrossFit Ktown Knoxville, Uncategorized|22 Comments


  1. Brandon April 13, 2011 at 8:12 pm

    I, For one, will be engaging Beast Mode(TM) more often from this point forward. Jacked and Tan for pool season baby. (But not to pick up chicks, love you sweetie)

  2. The Food Hound April 13, 2011 at 9:41 pm

    I don’t think I know how NOT to be in Beast Mode…

  3. crossfitktown April 14, 2011 at 8:11 am

    I think Beast Mode is abundant throughout the halls of Ktown.


  4. Cesar April 14, 2011 at 9:48 am

    I live for POOL SEASON….its better than Christmas

  5. Ben April 14, 2011 at 9:50 am

    This begs the question…What is your beast mode?

    I’d say mine is Tigatron The White Tiger, peaceful and wise, but mainly cause I’m pigment-ly challenged.

  6. Rise Up April 14, 2011 at 9:53 am

    Its more like jacked and freckled for me during pool/lake season. I only go because I love to swim. Just sayin.

  7. crossfitktown April 14, 2011 at 9:53 am

    Ben :

    This begs the question…What is your beast mode?

    I’d say mine is Tigatron The White Tiger, peaceful and wise, but mainly cause I’m pigment-ly challenged.

    Ah, a direct descendant from the Autobots.

    Ben is trying to take the geekery to an epic day 2 on the walls of Ktown. (And I am all for it.)


  8. Brandon April 14, 2011 at 10:58 am

    In that case, my Beast Mode is Kronos (as in the Titan, Greek Mythology is badass…)

  9. Coach G April 14, 2011 at 11:02 am

    Freudian choice there, Braers. Did you dream often of castrating your father?

  10. Brandon April 14, 2011 at 11:05 am

    Thought you were going off the grid to get some stuff done.

    What’s your Beast Mode? Probably Messi’s hairnet?

  11. T-Pain April 14, 2011 at 11:56 am


    My Beast Mode would be Thor. Bringin the Thunder, pillaging, etc.

    PS Zee Germans > Real Madrid > Barcelona

  12. T-Pain April 14, 2011 at 12:15 pm
  13. crossfitktown April 14, 2011 at 2:06 pm

    I just channel Rich Froning during Beast Mode…but I keep my brain.
    -Miss J

  14. Orler April 14, 2011 at 2:08 pm

    My beast mode form youger days would be Lion-O
    By the way did you know Dani kissed CBo’s check on their first date! sexy
    ThunderCats follows the adventures of the eponymous team of heroes, cat-like humanoid aliens from the planet of Thundera. The series pilot begins with the dying Thundera meeting its end, forcing the ThunderCats (a sort of Thunderean nobility) to flee their homeworld. The fleet is attacked by the Thundereans’s enemies, the Mutants of Plun-Darr, who destroy all the starships in the “ThunderFleet,” but spare the flagship hoping to capture the legendary mystic Sword of Omens they believe is on board. The sword holds the Eye of Thundera, the source of the ThunderCats’ power, which is embedded in the hilt. Though the Mutants damage the flagship, the power of the Eye drives them back. The damage to the ship means the journey to their original destination is not possible, instead having to journey to “Third Earth”; which will take much longer than they had anticipated. Lion-O’s elderly guardian, Jaga, volunteers to pilot the ship while the others sleep in capsules; however, he dies of old age in the process, but not before ensuring they will reach their destination safely. The flagship contains the young Lord of the ThunderCats, Lion-O, as well as the ThunderCats Cheetara, Panthro, Tygra, WilyKit and WilyKat, and Snarf.

  15. Brandon April 14, 2011 at 2:50 pm

    Jessie wins so far.

  16. Rick April 14, 2011 at 3:03 pm

    Given all the geek references from this crew, explaining the plot and premise of Thundercats seems awfully unnecessary…. Makes me feel all warm and fuzzy. I am among my people.

  17. Brandon April 14, 2011 at 3:12 pm

    Well if we’re going super geeky, dibs on channeling Megazord.

  18. Coach CBo April 14, 2011 at 4:44 pm

    I definitely channel the power of Goku…super saiyan level 4, of course

  19. Rise Up April 14, 2011 at 5:11 pm

    How bout I hit ya’ll with some Voltron. BOOM! Yeah, that just happened. =o)

  20. Erin April 14, 2011 at 7:46 pm

    Again, I’m lost. What are these comment sections turning into? Can we talk about Saved by the Bell or something?

  21. Brandon April 14, 2011 at 7:50 pm

    My beast mode is… AC Slater?

  22. AG April 14, 2011 at 10:19 pm

    I’m gonna go with Le Petomane, because of the “remarkable control of his abdominal muscles…”

Comments are closed.