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I know I used this picture the other day but I'm illustrating my point.

Warm-up: 20 Leg Swings (all directions), Lunges (Side, Backwards, and Forwards 20m), Pigs on Ice Skates (20m), 10 Arm Swings (all directions), 25 Dislocates, Snatch Grip Press (Work up to Medium Wt.)

Overhead Squat: 1-1-1-1-1
Front Squat: 1-1-1-1-1
Back Squat: 1-1-1-1-1
(Try to increase by 10lbs for each single)

MetCon – Not For Time:
1K Row (80%)

We need to give a round of applause to the injured members of CrossFit Ktown who still come in everyday (or 3x a week) and show us all up. For instance, Coach CBo has a torn rotator cuff and still comes in and kicks butt with “Tabata FML.” Another example is Larry Scalf who had total knee replacement surgery and was back only a couple weeks after to rehab with lots of box squats. And James Ellis, who most all of you know, broke his thumb and has been working out in a cast for weeks.

We really should be inspired from these troopers, but more than that, we should see that injuries don’t have to hold us back. Injuries can easily become an excuse and keep us from working out or eating right or whatever but that’s all it will ever be… an excuse. So, do like James and if you get hurt pity yourself for about 1 minute then “Rise Up” to the challenge and keep working hard. I promise that if you do there will be no regrets and you will come back to CrossFit stronger mentally and physically.

Basically what I’m saying is this…Are you injured? If so, then who cares! We can work around it. There are always exercises, movements, and MetCons we can program on the spot (if need be) that will keep your fitness up. Yeah you may not be able to do everything the class does, but most likely we can make up a version close to it.

Injuries shminjuries,
<3 Coach Miss J

By | 2017-04-25T14:39:50+00:00 March 31st, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. forrest March 31, 2010 at 5:58 pm

    i metconned with james on saturday, it was awesome to watch him do one handed push ups. larry scalf is tough as nails and an america hero plus he created coach g, and as for caleb, hes a boaz…thats all i can say

  2. […] This post was mentioned on Twitter by CF Newsscanner, Chat Crossfit. Chat Crossfit said: #crossfit Knoxville CrossFit – Personal Training » Injured? […]

  3. Coach CBo March 31, 2010 at 7:49 pm

    That was one of the best videos I’ve ever seen…that made me wanna go workout for a 3rd time today. Wow. James, you’re the man.

  4. James April 1, 2010 at 5:27 am

    I’m only as tough as my Crossfit box and Ktown is definitely the toughest around.

  5. Rachael April 1, 2010 at 5:55 am

    Larry is a trooper and I admire him for coming back to crossfit so fast. I wouldn’t expect anything less from Caleb and as for James, he has many qualities that make him an amazing man, that is why I love him. :)

  6. Cesar April 1, 2010 at 10:02 am

    i have a new respect for James….. even though he plays rugby. We will soon be competing again my friend, Im coming back to Ktown monday. I know, I know, dont get too excited.

  7. James April 1, 2010 at 10:26 am

    Even though you play footieball I’ll let you attempt my one arm metcons of pain…Glad to have you back buddy!!!

  8. crossfitktown April 1, 2010 at 4:57 pm

    I love the competition! And I love how cute Rachael got with the James comment. So cute.
    -Miss J

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