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Mr. and Mrs. Rise-up!


Skill: HSPU

Weighted Dips: 5×5

MetCon – For Time:
50 Front Squats (95/65lbs)
50 Push-ups

Guest post from Rachael Ellis!

Dear Crossfit Ktown family members,

I can’t believe that I have the pleasure of being one of the original Crossfit Ktown family members.  I received the “Diva” nickname from the very beginning when I first started Crossfit and decided to cheat during every class and complained more than ever.  I am sure you are all shocked!   I have come a long way since then and I obviously have room for improvement.  I want to share with you the reason why I choose to continue my journey at Ktown for the long haul.  I continue for many reasons, but mostly because of the amazing feeling that we all experience during a metcon when fellow Crossfit members cheer you on and help you find that last bit of energy to complete the workout or strength complex. It continues when you feel like you are dying and everyone comes up to congratulate you on a job well done.  That is the feeling of a true team and family that comes together no matter your skill set to support and motivate each other so that we can ALL go home with an incredible sense of accomplishment.  I believe that this is the back bone of our gym and why I do not like to see “competition groups” practicing during the weekly programing because it separates the family like atmosphere.

We are very fortunate to have amazing coaches that are not only Crossfit certified but they have a ton of knowledge about nutrition, general health and many other aspects of wellness.   They have used their skills to guide and motivate me wisely and taught me how to push myself to be the best that I can be.  Their discussions and classes about Paleo are phenomenal and it is shocking how much better your skills become in the gym when you know how to properly fuel your body.  Once I decided to start taking things seriously the results were outstanding and continue to surprise me.

You may have many reasons for coming to Crossfit Ktown but for me, there is no better way to clear my head from a long day at the office than to come in and workout for an hour. We are all extremely busy but I can’t think of a better way to spend an hour of my life.  In one hour Crossfit Ktown offers you the opportunity to network, see old friends, and create new ones all while working out.  I can honestly say that James and I have met some of our very best friends because of Crossfit Ktown which makes getting yelled at for talking during warm up all worth it.

We all obviously have a love for Ktown and I believe that the best way to help our gym thrive is to continue coming every chance you get and remember that we are a true family.  Find an activity or goal outside the gym, such as running or an organized sport, to include in your weekly routine to give yourself a change of scenery.  I can tell you from experience that Crossfit goes hand in hand with your other activities and will only help you succeed and reach new personal records.  Do yourself a favor and don’t think of our gym as a place to only workout, but more like a family of friends who enjoy the same pain and suffering as you do.  Crossfit Ktown is one of the greatest lifestyle changes I have ever made and I plan to continue it for as long as I am able.  Keep up the great work and I plan on seeing everyone in the gym real soon.


The One and Only- DIVA

aka Rachael

By | 2017-04-25T14:38:24+00:00 February 13th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Callie February 13, 2013 at 10:24 am

    It’s been a pleasure to know you Diva! You were there cheering me on during the first class that I ever attended, and you were a big reason that I came back. You’ve always been an inspiration to me in more ways that one.

  2. paul hahn February 13, 2013 at 2:40 pm

    Well said, Diva. And well lived. You are part of what makes the place great!

  3. L Shizzle February 14, 2013 at 4:47 pm

    I need more Diva in my life. And like you Diva I get in trouble for socializing too much and then being at the gym for hours as a result.

    PS I love when you yell at me. I need more of it.

Comments are closed.