Mom always told me to take smaller bites.

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Mom always told me to take smaller bites.

Everyone go see DIVA's hard work at BOOMSDAY!

Warm-up: 2 Rounds – 10 OHS (45/25lbs), 10 Virtual Shoveling reps, 10/5 Strict Pull-ups, 10 Serratus Push-ups, 10/5 Dips, Rotator Cuff Stretch 30sec; Group Mobility

MetCon – Tabata Something Else:
For Total Reps
Air Squats

Finisher: Foam Roll Quads

We’ve said it before and will continue to make it a point to you all: training is a process, not the events of one day.  Your aim should be to write the great American novel, not some F. Scott Fitzgerald novella with haphazardly formed characters and little to no substance.  Imagine yourself as Joyce, and imagine that Joyce was American instead of Irish, and then imagine his stream-of-consciousness style of writing in Ulysses as your training regimen.  Construct the Modernist masterpiece! (Miss J: “Grant, you are full of it. Joyce is annoying and nobody really likes to read him, which is why you

[Coach G] have had Portrait of the Artist as a Young Man sitting on your shelf for over three years without getting past the first 10 pages of it.”)

That means there will inevitably be days that you just aren’t “feeling it.”  And these days may come more and more often if you are above a certain age or aren’t taking care of your body.  The demands we place on ourselves are extremely high day in and day out.  Sometimes the best thing you can do for your training is to take 3 days off and come back refreshed and foaming at the mouth to touch a barbell again.

This also means it is sometimes fine to not work up to a new one rep max squat or go for a heavy snatch or clean.  You must listen to your body.  Even if we were the best coaches in the world, we still can’t get inside your head to understand how you are feeling that day.  Make your concerns known to a coach and we can come up with a scale or something else entirely to ensure you are getting some work done.

So step back and see the big picture.  We want you squatting and pressing at the same time you qualify for the senior citizen discount.  What good is training for life if you are going to run the risk of injuring yourself by making too great a jump in weight?  Think about it this way: the squat you injure yourself on is literally one in the million squats you will have done at Ktown.  Don’t bite off more than you can chew.

Slow, steady progress always wins this type of race,
Coach G

By | 2017-04-25T14:38:58+00:00 August 30th, 2011|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. crossfitktown August 30, 2011 at 8:18 pm

    Ulysses is the only Joyce I will ever need to read. But thanks.


  2. Noel August 30, 2011 at 8:47 pm

    Ok F. Scott Fitzgerald wrote some great shit. Just sayin…. Annnddd there are plenty of meanings and literary elements in his writing. he’s my boy.

    -Christmas Time

  3. crossfitktown August 30, 2011 at 9:15 pm

    I will grant you that Fitzgerald executes well. His prose is nearly beyond reproach. As for him writing some “great shit,” I agree with your use of some. This Side of Paradise is by far his best novel but also the most overlooked. I was force fed Gatsby, and that may be the reason why when it, or F. Scott for that matter, is mentioned it elicits so much ire. But on the whole I think Gatsby is trivial at best and Fitzgerald’s most inferior story at worst.

    Dude could write. And they say he hung out. Props.


  4. Doug August 31, 2011 at 7:22 am

    If F. Scott is your cup of tea, might I suggest Robert Hamburger?

  5. Brandon August 31, 2011 at 9:09 am

    Who is that small, frail looking fellow in the background at the 1:10 mark … ?

  6. Samantha August 31, 2011 at 9:12 am

    In my opinion, this is the best post in a while. I love the topic because it is SO true. Maybe that is just because I am often “not feeling it”…Anyway, Grant is right about listening to your body. A 1RM with crappy form is not worth whatever you just tweeked trying to get it.

  7. T-Pain August 31, 2011 at 9:48 am

    I will hear no slander of James Joyce. However, I feel we can all agree that Hemingway is the strongest and most manly of all writers.

  8. crossfitktown August 31, 2011 at 10:24 am

    Hemingway redefined manliness. Shout out to Kipling as well. His poem “If” helped speed the process of turning boys in to men for many a young lad!


  9. G8r Dave August 31, 2011 at 2:45 pm

    There used to be a “Brandon” in our gym…I miss that guy.

    Is it just me, or am I the only one who read words like “…above a certain age…” and “Senior citizen” and thought,”Are they talking about me?” Will we soon have a Masters Division on The Board?

    Seriously, Amen to Sam’s comment. “Checking your ego at the door” means that each person has to be very attuned to their capacity in a macro and micro sense. Don’t expect the programming to be attuned to your cycles. Communicate to the trainers…they haven’t steered me wrong yet.

  10. jsmith September 6, 2011 at 12:29 am

    Awesome video!!!
    How many students do you have and what do you charge per month?

    We run CrossFit Knights in Crossville, and we are brand new. 75 clients in two months!! Is that fast, slow, or what??? Just wondering.

    Occasionally we have Rich Froning come in and teach, so that probably adds to our ability to bring people in!

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