It’s time for your checkup…

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It’s time for your checkup…



Warm-up: CFWUx3

MetCon – 3 Rounds for Time:
10 Medicine Ball Cleans (20lbs)
10 Goblet Squats (50lbs)
20 Walking Lunges

Finisher: 60 sec L-hang, 60 sec L-sit, and 60 sec Plate Hold

How are you feeling right now?  How are you feeling when you wake up, before your workout, throughout the day, and when you go to bed at night?  Is your body running optimally?  There are so many factors at play in your performance, and it would be silly to try to work on some while totally neglecting others.  Let’s face it, you guys are training hard.  The effort put forth by some of you in the gym is on par with Sisyphus.  But sadly, very few of us could say we are putting forth that same effort outside the gym.

Let’s take a short quiz and see how we score.  You get a point for every question you answer yes.  If you score a perfect 10, chances are good that your performance and recovery are in order.  If you don’t score a perfect 10, what small changes could you make that will aggregate in to bigger performance changes?  A bunch of small changes go a long way.

1.       I keep a training journal.

2.       I get as much sleep as I can without getting fired or divorced.

3.       I make recovery part of my training.

4.       I have a strength and conditioning coach.

5.       I make monthly, yearly, and other time bound goals.

6.       I am constantly learning.

7.       I view nutrition as a competitive advantage.

8.       I ate breakfast (Doug, you can’t answer yes if you only had coffee).

9.       I included fat for breakfast, and I know how much I had.

10.     I am a better athlete than I was last year.

This list is fairly malleable, but the overall gist is pretty spot on.  Keep working to improve your life outside the gym.  CrossFit alone isn’t enough for peak performance, health, and longevity.  How did you score?

Sleep may be more important than deadlifts,
Coach G

P.S. The getting fired or divorced rule can be bent to broken if the job sucks or the marriage overly contemptuous.

Geri, Erin, and Rachael riding atop the emissaries of pain.

Geri, Erin, and Rachael riding atop the emissaries of pain.

By | 2017-04-25T14:40:05+00:00 December 3rd, 2009|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Doug December 3, 2009 at 7:29 pm

    Scored a 7. Failed on sleep and fats at breakfast. No idea on number 3.

  2. Taylor December 3, 2009 at 7:48 pm
  3. crossfitktown December 3, 2009 at 8:06 pm

    Do you foam roll and stretch? Do you get the occasional massage? What about icing or contrast showers? Those all fall under the umbrella of recovery.


  4. Coach CBo December 4, 2009 at 12:14 am

    So does taking your fish oil Doug. So you at least get the foam roll, stretch, and fish oil…but could you do better in these categories? Coach says yes

  5. crossfitktown December 4, 2009 at 5:04 am

    I am always rowing with T-Pain in mind, Taylor. And from the looks of that picture, you have some kind of pain going on as well with your rowing…


  6. crossfitktown December 4, 2009 at 6:20 am
  7. Kerr December 4, 2009 at 7:05 am

    I found that very, very interesting, G. Unfortunately, I don’t think I can afford to be on such a diet (beer made exclusively out of meat is probably extremely expensive).

  8. Ben December 4, 2009 at 9:02 am

    Yikes….I scored a 6 (I gave myself a 1/2 point for 7 & 9. For 7 “view” and “do” are two different things and for 9 yes i do, but how much I really don’t know.

    and due to my complete failure of #2 I can not at this time come up with a witty response to #4….so I settled for a yes :)

  9. Kerr December 4, 2009 at 1:52 pm

    I got a 7, on account of having cut back on the sugars hard core recently. If I could just start eating breakfast I would be in good shape.

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