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Happy belated birthday to Ktown!

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Happy belated birthday to Ktown!


Warm-up: 400m Row, 10 Arm Swings, 5 Wide, Normal, and Narrow Chin-ups and Push-ups, Foam Roll T-spine, External Rotator Cuff Stretch, Lax Ball in Pecs

Snatch: 20 minutes to work to a heavy single; 80% of heavy single on the minute for 10 minutes

MetCon – AMRAP 12 minutes:
20 Box Jumps (24/18”)
10 Ring Dips
200m Run

And so Ktown grows another year older.  We like to think we also grew another year wiser.  It’s really awesome to see a lot of the original Ktown 1.0 crew still with us crushing their old numbers.  Travis McCroskey comes to mind as one of the originals that has come a long way.  He and I perused the early pages of his logbook the other day and saw that in his first ever workout at Ktown he pulled a heavy set of five on the deadlift…95lbs.  To put that in perspective, he now pulls 385lbs for a single – in the buff.

Miss J and I were discussing other stories similar to Travis’s last night.  Do any of you have a story like that about yourself or someone else at Ktown?  We’d love to hear it!  You do not need to be an original to have a story like this though.  I’ve run out of fingers and  toes to count the people who have made dramatic changes since joining our family.

Let us know your story in the comments!

I wonder what year 3 holds in store for us,
Coach G

P.S. – Long weekend ahead, expect something heinous tomorrow…

By | 2017-04-25T14:39:05+00:00 June 7th, 2011|CrossFit Ktown Knoxville, Uncategorized|12 Comments


  1. G8r Dave June 7, 2011 at 8:33 pm

    It may not be a big deal, but my standard line, since 1983, has been “I was in the best condition of my life my first day of Ranger School”: a perfect 300 on the Army PT test, incl. 6 dead hang pullups (not part of the standards for the Army but it was for Ranger School.) I was 22 years old. I can assure you, on that day, I could not bench 25# over my bodyweight. On that day, I could not jump on top of a box 37″ inches high. My pathetic numbers on the O lifts today would have been impossible to even begin to contemplate on that day. One thing that is the same today as on that day: I can look around and see friends who have chosen to take a harder path together. That makes the whole CFKT experience very special to me. Thanks, Jess, Grant, CBo, Tay2, E$ and all the members who make this experience so unique and wonderful.

  2. Jake June 7, 2011 at 8:46 pm

    Without getting all sentimental, I never thought I would be where I am today fitness wise although I’m still not as strong as my idol, Taylor. The cookeville folks laugh at how much I have improved in a year. Thanks Ktown, looking forward to another year. Maybe ill be able to improve my mobility within the next year.

    Rich Froning wishes he was as good as me.

  3. Bucklington June 7, 2011 at 9:06 pm

    Trying to think of a specific example of a dramatic transformation over my year as a Ktown member….I couldn’t think of any. Well, better said…I couldn’t think of just one. After not doing any pure cardio or yogging except for the bits incorporated into the metcons, I ran the fastest mile of my life and that’s with a hill. Obviously my strength numbers had never anything the likes of which they are now, all across the board. I used to believe CBo was working his Boaz magic every time he did DU’s, now of course I’m still not on his level but hey I can do them without coming out with lashings like I had been beaten with a whip which is good enough by me. I “require” some form of extra weight for just about every body weight movement now, which I never thought I would see the day. I’ve found and learned about muscles I never knew existed. I’ve learned how grabbing a bar and standing straight up can be just as mentally taxing as it is physical (chest up, head down, butt here, shoulders there, feet here, eyes there, pinky finger here, tongue pointing this way). Even non-members are beginning to ask me questions about fitness/weightlifting…and if that’s not astonishing enough, I usually know the answers now! Although, I’m usually just regurgitating some orders that have been barked at me so many times that they are physically impossible to forget (mean that in a good way). So in conclusion, over the last year I have learned about nutrition, neurological pathways, thousands of miniscule yet paramount details in lifting form, how to truly test limits, camaraderie, and most of all what it is to be part of a family that reminds me everyday that there is a new area to improve upon…usually by means that leave me in pain, dehydrated, crying (once! after Murph but never puked though), and with mild to severe cases of temporary tourettes. What more could you ask of anything? It means something for me to read “expect something heinous tomorrow” and be excited…thanks Ktown (both sarcastically and seriously). Bring the pain, leave with no regrets, and never have to wonder what if.

  4. rachael the diva June 7, 2011 at 10:19 pm

    I remember the first day kirsten and Samantha came on board and I tried to get them to cheat with me and now they are truly amazing women who have surpassed every challenge that they have been given and done it with grace. I am so proud to see everyone reach their highest potential every day mentally and physically. The ktown family has grown so much that I can’t keep up with everyone’s name. My favorite moment that happens every week is when I can see James go over and beyond his goals and make it look so easy…he is my true knight and shining armor. There are tons of people that deserve shout outs but I am positive that in year 3 ktown will see more records broken and goals achieved than this year and I can’t wait to see it all happen from the sidelines. HAPPY BIRTHDAY KTOWN…WE LOVE YOU.

  5. crossfitktown June 7, 2011 at 10:28 pm

    Fixed it for ya, Dave.


  6. crossfitktown June 7, 2011 at 10:30 pm

    Also, love the stories. Jake, CBo and I were just speaking a couple weeks ago about who had come the furthest this year. Your name, along with Miranda, kept coming up. Just goes to show what slow, steady progress will do (along with having the testosterone profile of a 21 year old).

    Buck, that was an awesome comment. Keep killing it.

    DIVA! I love that you tried to get Sam and Kirsten to do half squats with you. :) I’m also glad that they chose not to. :D


  7. Lynsay June 8, 2011 at 8:38 am

    There are so many things I could say about CFKT and the drastic change it’s made in my life in just a year. To name a few, I went from vegetarian to carnivorous paleo and love every minute of it. I have done things I never imagined I would EVER do in my life (every O-lift, double-unders, box jumps, working out in a million degree heat and not caring). I’m stronger than I really ever thought I could be. I love it when people see all 5’2″ of me lifting something heavy off the ground in a lower than parallel squat, rush over to try to help me, only to find that it really was no problem – I had it covered.

  8. Keith June 8, 2011 at 9:09 am

    I remember in the not so distant past when KTown came to the office for a fundamentals class. I had trouble with even a sit-up! I still tried it out and stuck with it and now I am able to do many sit-ups. Also was not able to do pull-ups at all and have now been able to do some banded pull-ups. I know I have a very long way to go but have seen so much improvement in just a short time. it has been great to meet all the great new people that is sharing in the fun that is had.

    Thanks Jess, Grant and CBo for taking the time to come to the office and get us started in all the Fun that is KTown. Also thanks to G8r Dave for getting this started!

  9. Ben June 8, 2011 at 9:16 am

    What a great post and at perfect timing. Over the weekend I took my book home to look through it as I am getting close to needing a new one. I know that both E$ and I are proud to be apart of the 1.0 group (our first fundamentals day was 6.27.09, E’s birthday) A few notable changes: Deadlift 155 in 09′ to 450 in 11′, 1st time doing Filthy Fifty = 54 minutes, 2nd time = 34 minutes. And who could forget the HSPU fiasco of 2009 (G and Forrest I know you didn’t). There are so many improvements I can’t name them all (I can, but I won’t put you through that). My favorite part of this story is when E$ and I started our plan was to join for 3 months, learn everything, and then do it at home….look at how that turned out. Two years later, Erin is a coach, and there is still plenty of room for improvement. We’re not going anywhere.

  10. Chris June 8, 2011 at 9:16 am

    I’m so upset that I can’t go for the rest of this week. I justed started a few weeks ago and love it!!! Today is my b-day, and I need to pay for my dietary sins of last night at the crossfit this morning, and road contruction kept me from getting there this morning and I can’t make it the rest of the day. I have to go to Destin next week, so when I get back i’m just going to feel like I”m starting over again. So depressing!!!! Happy Birthday to the crossfit

  11. Rise Up June 8, 2011 at 11:43 am

    I can remember the first day I walked into Ktown 1.0. Coach G started me off with a few fundamentals and then threw me into a metcon. An hour later after picking myself off the floor from a pool of sweat I was hooked…Over the past two years it has been easy to see the drastic improvements in my strength and endurance from looking in my book. Where everyone else noticed my improvements was on the rugby pitch. I catapulted past other players in speed, strength, and endurance, and moving from a prop (similar to a football lineman) to an outside center (similar to a football running back). This was the position I played in my early 20’s so it was nice to be back… Now, Mrs. Diva is one person I’m really proud of. I have seen such an enormous improvement in Rachael’s strength and fitness levels. Getting her first kipping pull-up, PRing lifts left and right, and now she is training for a 15K WHAT! So proud of all her accomplishments. Thanks Ktown for all yo have done for us, we really appreciate all your hard work. Happy Birthday!

  12. Molly June 9, 2011 at 9:04 pm

    Congratulations! I would like to thank each one of the coaches for their wonderful, professional training. We started cross fit a year ago -I was extremely out of shape, uncoordinated, and unable to finish most workouts (ok still working on the coordination!) now I look forward to challenging myself each workout!

    Everyone at the gym inspires me to work harder and learn more. You have taught me so much about how to get stronger and improve my nutrition that I daily try to inspire others to change their choices!

    I hope I can inspire others the way you guys have inspired me!

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