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In the Best Interest of Your Coaches

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In the Best Interest of Your Coaches

Some of ze Coaches.

And of course, there's Coach Tay Tay.

And finally... (Cesar, not Perry)

Warm-up: 10 Straight-Single Legged DL’s (45/25lbs), 10 Good Mornings (45/25lbs), 10 PP (45/25lbs) x’s 3

external hip rotation and flexion 2 min./ leg.

Speed DL: 8 x 2 @ 60% of 5RM – every 30 seconds.

MetCon – Miss J:

5 Muscle Ups

10 Thrusters (135/95lbs)

15 HSPU’s

20 Power Cleans (135/95lbs)

25 Pull-Ups

30 KB Swings (50/35lbs)

35 Sit-Ups

40 Box Jumps (24/18”)

45 DL (135/95lbs)

50 Double Unders

Finisher: Rest up this weekend…it’s been a tough week.

-A brain contributes to all aspects of our lives functioning correctly. I personally believe it’s quite hard to argue otherwise. If we accept this principle it also applies to other area of our lives. I’ll try this one out; A brain contributes to all aspects of our gym functioning correctly. That seems an appropriate assumption…let’s run with it!

We all remember G’s famous post on paper towel wadding, correct? As elementary as it sounds, the small things that each one of you do contribute to the sanity (or insanity) of your coaches and this post is essential to our mental welfare. This isn’t a strenuous cognitive activity, just use your noggin’. AND, do not assume I am wagging my finger at any one of you, for doing so would be an exaggeration of the truth. I just want to address some things before they get out of hand.

1.     Heed your coach’s word

-I know it can be a shot to the ego, but do the appropriate weight/reps recommended. ALSO, don’t try to make a 30lb PR attempt UNLESS you ask a coach and they find it appropriate. Don’t let your eyes be bigger than your muscle.

2.    Put the weights where they go when you’re done

-We’ve recently taken a class in feng shui and incorporated it into the gym organization (joke). With a new apparatus in every seeming corner, we have decided to stack the plates to create more space. I know it can be tedious to stack plates and clean bars post-MetCon, but it’s frustrating for the coaches to clean the weights for a class when the next class is ready to go. Don’t take away from the quality of training for others. ( See pictures below for weight stacking explanation)

3.    Stay on task

-CrossFit Ktown is a social butterfly’s dream any day of the week. As long as we stay on task throughout the given hour, socializing is encouraged! Now that we have an extremely visible wall clock, there is no excuse for lackadaisical behavior.

On a lighter note, I love each and every one of you.

After all, you are my fitness Padawans.

Coach CBo

I took the time to label where each type of weight goes.

Make sure you check the lbs & the brand of weight before you place your weight. The Rogue plates have a rougher finish contrasting with the shiny surface of the Wrights.

We took down one weight tree, because we're only leaving the metal change on them now. These too have specific places to go on the tree.

The other tree of weight.

By | 2017-04-25T14:39:20+00:00 January 14th, 2011|CrossFit Ktown Knoxville, Uncategorized|1 Comment

One Comment

  1. "G8r" Dave January 15, 2011 at 9:30 am

    It has been a tough week, Cbo, but satisfying. The Fellowship of Shared Suffering is a sweet thing and hard to find in this world. I bet a lot of us saw progress this week, either physical, mental or both.

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