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It ain’t the size of the dog in the fight, it’s the size of the fight in the dog

Home/CrossFit Ktown Knoxville, Uncategorized/It ain’t the size of the dog in the fight, it’s the size of the fight in the dog

It ain’t the size of the dog in the fight, it’s the size of the fight in the dog

He may look cute, but he's got a sub 3 Fran time!

She may look cute, but she's got a sub 3 Fran time!

Warm-Up: 15 Plate Snatches (45/25lbs), 20 PVC Dislocates, Kip Swing

Deadlift: 5RM

MetCon – Nancy: 5 rounds for time

400m run

15 OHS (95/65lbs)

-How big is the “fight” inside of you? With our members achieving great results in strength, conditioning, and all around fitness, they become eager to reach the next level, almost to a point where I’d call it obsessive. Don’t worry guys, I know the feeling. It’s an addiction, but a good one at that. Seeing the “fight” inside all of you during the WOD’s is the only thing that I need to see in order to assure your progression on a macro scale. I do notice that some of us lose some “fight” during WOD’s where you can’t do it RX’d, you’re fighting one of your weaknesses, or you’ve had a bad day. The “fight” or intensity should not be determined by what the workout involves, so let’s “fight” even harder against our weaknesses!

-Coach CBo

-What are your weaknesses, and what are some of the biggest improvements you’ve seen in your weaknesses so far? Post to comments.

By | 2017-04-25T14:40:15+00:00 August 26th, 2009|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. forrestlong August 26, 2009 at 6:57 pm

    good post…although i did not do nancy today, i did josh
    95 pound Overhead squat, 21 reps
    42 Pull-ups
    95 pound Overhead squat, 15 reps
    30 Pull-ups
    95 pound Overhead squat, 9 reps
    18 Pull-ups

    it had been a while since i had done a hero workout and i kind of needed it today. pull ups and ohs/squats in general are 2 holes in armor. it was humbling to say the least, but i can still walk and my pull ups are getting better. hope everybody is still progressing down there…hopefully ill get to see some of you guys on friday.

  2. Brandon August 26, 2009 at 7:49 pm

    Yo yo Forresto.

    Getting prepared for our uber fun saturday? I know I am…

    Hope your training is going well man.

  3. James August 27, 2009 at 5:39 am

    I would say pull-ups, dips, and running up that damn hill to speed bump #4 are my weaknesses. I try to bring as much intensity as I can to each metcon. I’m always disappointed in myself if I feel I didn’t push hard enough and have energy left in the tank. It also has a lot to do with the 23/1. Getting good sleep the night before and eating right is a huge factor…I think Nancy felt some of my intensity yesterday. Holla!

  4. Doug August 27, 2009 at 10:11 am

    Running and dips are huuuuuge weaknesses for me. Pull ups are still tough too. Sometimes when I’m doing a long metcon I tend to think I’m not going to make it to the end, so its a constant battle in my mind to fight through.

    And nancy is a son of a b.

  5. Ben August 27, 2009 at 10:35 am

    oh weaknesses let me count the ways: I definitely have a long list of weaknesses that I see and probably even more that I don’t know about yet. #1 Endurance. #2 Core. #3 Shoulder/Back #4 Chocolate (cookies, brownies, cake..doesn’t matter) #5 Alcohol in it’s many forms. Luckily, I have a 24 hour teammate that helps keep me on track and a whole group of amazing 1 hour teammates that push me to work harder…oh and the coaches are pretty good too!

  6. Ben August 27, 2009 at 11:19 am

    on the caption for the picture are we talking about the dog or Blake?

  7. crossfitktown August 27, 2009 at 12:08 pm

    Hahaha. Poor Blake…


  8. Blake August 27, 2009 at 5:56 pm

    my weakens Is OHS. And they owened me in Nancy. But at least I got some practice!!!!

  9. Dani August 27, 2009 at 10:59 pm

    I’m so sad… I want to do Nancy!!! Is that odd I am wishing punishment on my body like that???

  10. crossfitktown August 28, 2009 at 5:02 am

    Oh no! We’ve turned you in to an S&M FREAK! Your welcome, btw.


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