Just another day of crushing goals…

Home/CrossFit Ktown Knoxville, Uncategorized/Just another day of crushing goals…

Just another day of crushing goals…

Crushing goals, one day at a time. Check out the video below to watch JK in action!

Crushing goals, one day at a time. Check out the video below to watch JK in action!


Warm-up: CrossFit Warm-up, 400m jog, shoulder mobility, practice cleans and thrusters

MetCon – 2009 Games Chipper:

15 Squat Cleans (155/105lbs)

30 Toes to Bar

30 Box Jumps (20″)

15/10 Muscle Ups

30 DB Push Press (45/25lbs)

30 Double Unders

15 Thrusters (135/95lbs)

30 Pull-Ups

30 Burpees

300 Overhead Walking Lunges (45/25lbs)

-We’ve all been talking about our goals recently at CrossFit Ktown. We’ve been trying to keep these specific goals with a time cap related to the end of the current year. I’ve seen some great goals on the board by all of our members. I do laugh at some of these goals however, not because they are funny….but because I know that some of you will reach them within the next few weeks, or possibly even days. For example, I was working with Jonathan Kerr tonight on his Muscle Ups. One of his goals was to do 4 Muscle Ups unbroken. As of today, he had not yet completed one repetition. I know how strong he is, and what he is capable of. So I really wanted to get him to work, and after about 5 minutes he gets his first one! I got so excited that I wanted him to repeat it for the camera. What you see in the video is the result of his next effort! Let’s keep in mind that if you accomplish your goals within the next few days, weeks, or even by the end of next month, let’s have another one in mind to work on.

Lovin’ every minute of it,

-Coach CBo

By | 2017-04-25T14:40:09+00:00 October 28th, 2009|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Ben October 28, 2009 at 12:05 pm

    JK….Whaaaaaat! Crazy Brother! Way to go on those muscle ups my friend. It brings a tear to my eye I’m so proud.

  2. Kerr October 28, 2009 at 1:42 pm

    What Caleb didn’t say is that he actually broke the camera out BEFORE I had actually completed one. I didn’t know what he was doing it for… wanting to film me failing, but he was confident and said “don’t worry, you’ll get it this time.” His confidence in me spawned confidence in myself. That’s what enabled me to get the one… and then the three you see here.

  3. James October 28, 2009 at 1:47 pm


  4. crossfitktown October 28, 2009 at 5:35 pm



  5. Coach CBO October 28, 2009 at 6:40 pm

    SOOOOO pumped about this!

  6. Doug October 28, 2009 at 6:54 pm

    Sooooooo happÝ and proud. I’m impressed JK.

  7. Rachael October 29, 2009 at 6:25 am

    JK…I knew your back didn’t hurt that bad…ahaha. Congrats and job well done!

  8. crossfitktown October 29, 2009 at 1:29 pm

    Jonathan, great job on those muscle-ups, I actually watched the video from the camera the next morning here. I was super impressed and angry b/c you can do them before ME! J/k great job!
    Miss J

Comments are closed.