Guest Post from Mike Lowry!

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Guest Post from Mike Lowry!

Was going to post a picture of Mike working out, but this one paints a better picture of his persona.

Warm-up: 400m Row, 10 Leg Swings (all dir.), 60s Bottom of Squat, Group Hip Mobility

MetCon – For time with partner:
400m Run
60 Sit-ups
400m Run
150 Air Squats
400m Run
75 Kettlebell Swings
400m Run
80 Supermans
400m Run

Runs are done with partner; work is done as a whole for your team, only one person working at a time.

Tonight is a guest post from our very own Mike Lowry.  He was in Denver on business and did a little dropping in at a box out there.  Altitude what?

Coach G,

Like we were talking about last Wednesday, I hit Crossfit Denver.  I want to tell you all about it, so I thought I would shoot you an email, since you and the crew are pretty busy these days.

After two days of sales managers telling my sales force and I our figures were down, our P&L sucked, and our “TPS” reports had jacked up cover sheets, etc…  I was a little tense in our Denver national sales meeting.  While all the “Bobs” went to play golf, I got in a cab and gave him CrossFit Denver’s address.  We went to an industrial looking side of downtown Denver, and he dropped me off at a Biker bar???  Beside it was a non-descript door with some Kettlebells holding it open.  Bingo!  I look around and it smells like sweat and chalk.  The floor has drops of sweat and white hand prints everywhere.  I know what goes down here.  I expected Tyler Derden to come out and tell me not to talk about it, and if it was my first time, I had to go first.  What did I get myself into?

Instead, a short guy with cannons for arms shakes my hand…Check that…Crushes my hand.  “Hi, I’m Randy, you must be the guy from Ktown, make yourself at home, we are getting ready to warm up.”  I slip him a $20, and get a T shirt for his hospitality.  A big guy with an Eastern European accent jumps on a rower beside me and introduces himself as he crushes the 500m in a few rows….Sounds familiar…Sipi??  I on the other hand am gassed.  My cardio is not my strong point in the first place, and by the way, Denver is how high?  Oh yeah, a mile.

We do some Benching, and I felt great.  I don’t know if it was the mountain thin air, or the 5,000 power points slides I had to sit through the day before, but I needed to vent.  Then we worked on muscle ups.  The instructor did 30 in under 5 minutes.  What a freak!!  Kind of like watching Brandon or Coach G doing pull ups….that looks easy.  I grabbed the rings, false grip, pull up to chest, flip my fat head through the rings, damn, am I going to do my fist muscle up????  Not quite, I fail as I go to the dipping motion, but it was so close!!  The instructor comes by and shouts out, “Easy big fella” and hands me a box and some bands, and we do some modified movements to practice.

We then do some Tabata Wall Balls / Wall Ball sit ups, stretch and call it a day.  That night my co workers and I go to dinner with some vendors, and the people I wanted to strangle earlier I find funny and entertaining.  The endorphins kicked in as I laugh at my boss’s jokes and Bear Bryant motivational speeches.  We ended up having a great time, and the meeting from then on out was very tolerable.  Thank God for CrossFit.  It was a great field trip that saved my sanity during work, as it does here in Knoxville every week.

Thanks for all you guys do at Ktown.  See you this afternoon, but take it easy on me….Jet lag sucks!

Mike L.

Tony Pugh taking the Ktown swag on safari in Africa!

Rob-train...not doing work?

I imagine Mark saying something like, "Swag on!" Also, further proof that Samantha is no bigger than a pole.

I only have eyes for that new Infinity rack...

9AM asked for some extreme, unilateral hip flexion. We delivered...

Noon was hopping today. Lots of new faces!

Donnie has a new spring in his step since the engagement.

Wassup, Dawson?

P.S. – Let’s create a team to play this!  We can challenge other CrossFit gyms?

By | 2017-04-25T14:39:07+00:00 May 25th, 2011|CrossFit Ktown Knoxville, Uncategorized|12 Comments


  1. Callie May 25, 2011 at 9:32 pm

    YAY Mike!! Love the photo, and am jealous that you got to check out Denver’s CrossFit. One, I absolutely love Colorado, and plan on living there one day. Two, I’ve wanted to go to another CrossFit eventually to compare and to see just how exponentially better Ktown’s programming and staff is (hehe).
    Lolz @ Samantha/pole picture.
    Finally, that video is crazy insane.

  2. Brandon May 25, 2011 at 9:44 pm

    The description is almost as ridiculous as the video.

    Also, Callie, pick any other crossfit gym. They all pale in comparison to the greatness of CrossFit Ktown.

    Double ps: Mike – Grant’s pullups are sub-par. Dude doesn’t even workout.

  3. crossfitktown May 25, 2011 at 10:09 pm

    Callie, go try out CrossFit Knoxville and CrossFit Legion. They seem like the most likely of candidates to try based purely on proximity. Just don’t speak ill of them if they fall short of the glory of Ktown. We are all friends in this great experiment.


  4. The Food Hound May 25, 2011 at 10:27 pm

    We have been to two other CrossFits and they stank :) Well, maybe they were better than watching roid-heads do Delt Day at Generic Incredo-Gym. Bottom line, we love our K-town! But I have to say, if I were to pick a state with a CF to rival us, it would be CO. Or HI. Or Mississippi… they’re supposed to be healthy, right? :)

  5. David Dawson May 26, 2011 at 8:31 am

    WHAT?!?! I hope someone was watching Orler’s depth on those air squats. rubber-match on Friday, start hydrating now.
    Mike – enjoyed the guest post.

  6. Ben May 26, 2011 at 11:31 am

    Mike, great post! I’m sure you represented KTown proudly.

    As for Bo-Taoshi, I’m in.

  7. Miss J May 26, 2011 at 11:36 am

    @David Dawson
    Ahahaha to Orler’s depth. You know he wasn’t getting it. And he probably only did “15” of everything, right Roberto?
    -Miss J

  8. G8r Dave May 26, 2011 at 2:47 pm

    Man, this is a rough crowd in here today!

    Callie I have visited 2 other boxes, in Boulder CO and Scottdale AZ. Boulder was all right, and Scottsdale (CF480) was awesome. Like anything, it’s not about the box; it’s the trainers and the members. If that is the subjective standard, we have the best of each. Look to empirical data, however. Ask this: What other CF box in Knoxville is sending as many people on to the next level of CF Games? Team or individual? Seems to me that objectifies the intangible and says a lot about our programming, instruction, etc.

  9. Samantha May 26, 2011 at 2:59 pm

    OMG, so much to comment on in this post. I will simply comment on my favorite, Botaoshi.
    1) We should challenge anyone and everyone we can. We should also change the name from Crossfit Ktown to Crossfit Botaoshi.
    2) Did anyone else notice at least 5 shirts getting ripped right off?
    3) This proves that Japanese really are crazy, awesome ninjas.
    4) For the last time, can we please have CFKT Ninja Warrior?!?!?! I have always wanted to try the salmon ladder.

  10. Mike L. May 26, 2011 at 4:45 pm

    Team Botaoshi Ktown! Coach G up on the pirch, Tay Tay blocking the charge? Sign me UP!!

  11. Lynsay May 26, 2011 at 4:54 pm

    So I’m reading this post thinking “Wow! I’m so glad to hear that somebody else uses CrossFit to help stay sane at work!” Now don’t get me wrong, I love me some Pilot. But man does it get crazy over here. People always ask me how I can be so positive most of the time – now I realize….it’s all the CrossFitting.

  12. Brandon May 26, 2011 at 6:36 pm

    Second the salmon ladder – that may be the only one I can actually do ;)

    And Dave: I’ve said it at on more than one occasion but I’ll say it again:

    I have been to at least 20 other boxes thanks to extensive work travel. Not one single box compares even slightly to the facilities, the atmosphere, the coaching, and the coaching. Some have one or two of these, but none have them all on the level that CFKT does.

    (Of course, Grant has nothing to do with any of this, that useless…)

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