Warm-up: Perfect Squat on Wall (2 minutes), 25 Sit-Ups, 10 Goblet Squats (50/35lbs), 20 Weighted Side Step Ups (24/18”), 10 KB Push Press (50/35lbs) x2
Speed Box Squats: 12×2 @ 60% 1RM Back Squat
(Come off tension on the box, but don’t lose lumbar curve.)
MetCon – For Rounds:
Tabata Burpee – Lunge
(Do 1 Burpee then 1 lunge. Do another burpee then lunge with the other leg. Approx. 25m = 1 Round) Rest 2 Minutes then proceed to Finisher
Finisher: Run 1 Mile (Not for Time)
Okay, I know I’m supposed to wait until the first Monday in the month to announce this, but I can’t wait until next week. I’m too excited.
I want everyone to give a round of applause to our next scholarship winner, Noel Scruggs!!! Way to go Noel, someone thinks you deserve this scholarship enough to nominate you! And we agree enough to award it to you. What will you do now with all that saved money? Disney World? Spring Break? Cool Beans? Shopping spree for your girlfriend? (I tried, Rachel).
Anyway, let me give you the low-down on the beast known as Noel. We first met Noel in Memphis at the Faction Games competition. At this point he was just Rachel’s bf that we had heard a lot about, but not yet part of the Ktown family.
Soon after FG, school began and Noel was back in Knoxville, taking his first step into CrossFit Ktown. Immediately we, the coaches, liked this kid. His sense of humor, goofiness, larger than life personality, and ability to make everyone laugh and smile just by smiling himself was a breath of fresh air. Not to mention, his work ethic and desire to really learn the techniques set him far ahead of someone who would only be a few months into CrossFit. Some of our long-term members even began to compare themselves to him and would try to beat Noel’s MetCon times! That proved to be a smart move as Noel continued to advance in his skills.
In the late fall Noel injured his back, tweaked it, some might say, but never stopped coming in. He let us do our job and work around his injury. Although, it would have been much easier for him to just stop working out, using a back injury as an excuse. That’s the kind of attitude we award at Ktown.
After Christmas break, Noel was back to peak health and was ready to take on his first CrossFit competition. Garage Games was ahead and we suggested he compete in the scaled division. Well you all know plenty about the GG. Noel performed excellently. He upheld the CrossFit Ktown name not only in his MetCon times, but also in his behavior. Where other athletes were cussing loudly and kicking things over their performances, Noel was cheering others on even if he felt he hadn’t done great. If you don’t already know, Noel ended up winning the male scaled division, but had already left to go study for a test so didn’t get to accept his award! (What a guy!)
This was told to me recently by Rachel, Noel’s girlfriend, for those of you who don’t know,
“For Noel, he was not competing against others, but he was competing against himself and to me this is how a true Crossfitter thinks. Upon receiving the phone call from you
So Noel…it is an honor to have you sweating, jumping, puking, running, or whatever by our sides at Ktown. You truly embody what it means to be a CrossFitter, and more importantly, a Ktowner.
Noel knows no bounds (clearly seen by his Rx’d CBo),
<3 Coach Miss J