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Make savage the body, make Zen-like the mind.

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Make savage the body, make Zen-like the mind.

Coach Miss J achieves Nirvana.

Coach Miss J achieves Nirvana.

Warm-up: 2 Rounds – 20 AbMat Sit-ups & Back Ext., 10 Wallballs (20/12lbs), 10 Step-ups (30/24″)

Deadlift: 20RM

MetCon – 3 Rounds for Time:
Bear Walk 60yds
50 Mountain Climbers
20 Tuck Jumps

Finisher: Kipping Pull-up Skill Work & 5min GOAT

I think this equipment free, austere bodyweight movement MetCon caught a lot of people off guard today.  We’re sorry we’re not sorry.  You fail at the margins of your experiences.  So let us help you widen your margin of experience!  You can thank us later.

A word about your mental preparation…  While you are turning your body in to a running, jumping, lifting, and throwing machine, be sure you don’t disregard your mind.  You always hear the coaches telling you to stay positive (especially during double unders).  I know I have told several of you before a MetCon something like: “This is going to be uncomfortable, you need to understand that now so when the time comes you can just break through that mental roadblock.”

CrossFit superstar OPT says, “Get comfortable with uncomfortable.”  He also has a nice little axiom: “Know pain, know gain.”  These two quotes paint a perfect picture of what CrossFit is truly about.  It is about suffering in a group atmosphere with positive, like-minded individuals.  It is about finding out what you’re really made of when things get hard.  And here is a truth, the MetCons never get easier, they only get harder.   As you become fitter you are able to do more work in less time, and it hurts.

The good thing is that as your body adapts to these workouts, so does your mind.  But you have to take an active role in this adaptation.  Go in to your next MetCon telling yourself in the beginning that it is going to hurt.  But let your body know that the mind is in control, and you are not stopping for anything.  The more comfortable you become with the pain induced by MetCons, the better results you will elicit from this program.  Intensity is the single most important piece of the puzzle.  Whether you want to lose weight, gain strength, increase good cholesterol, or myriad other benefits, intensity is paramount.

So the next time you do a MetCon take one less break.  Pick the weight back up.  Grab the pull-up bar and pull.  Don’t get caught weight gazing.

Get to “know pain,” and I’m sure you will soon begin to “know gain.”

Striving for a Zen-like state mid-MetCon,
Coach G

By | 2017-04-25T14:40:09+00:00 November 3rd, 2009|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Ben November 4, 2009 at 8:09 am

    Great post today coach! After a few months at this I can totally see where you are coming from. There are days when I am driving to Crossfit KTown and I have to battle through the thought of not “feeling up to pain today” but that usually goes away once I walk through the door and I see the test on board and the numbers for the day and I push to see where I come in.

    I have come to “know pain” and it starts with a G :D

    ps…Big Shout Out to my girl Erin for hitting not only her first unassisted pull last night, but stringing 3-4 together multiple times. Way To Go BABY!

  2. Kerr November 4, 2009 at 8:27 am

    Good post G.

    Also props to Erin for beating Ben in the metcon, and beating me by nearly 3 WHOLE MINUTES! Heckuva day.

  3. Jessie November 4, 2009 at 11:48 am

    ERIN! Grant told me this morning that you strung together 3 kipping pull-ups!!! That is so amazing. I am super proud. I totally knew you had it in you, no matter what Ben said. ;-D I guess I better start working extra hard now that you, Megan, and Sarah have pull-ups…ya’ll are coming for me!

  4. James November 4, 2009 at 2:37 pm

    Great job Erin, you’re so MONEY!

  5. Erin November 4, 2009 at 3:04 pm

    Seriously guys, thanks! I was/am super pumped about it! All thanks to Coach CBo, G, and MissJ! :c)

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