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Off to Philly

Off to Philly

The one and only Emily Headrick aka "Head."

The one and only Emily Headrick (aka "Head").

Warm-up: 1000m row

Bench Press: Body weight for max reps (75% BW for ladies)

MetCon – 3 Rounds for time:
20 Box Jumps
20 Ring Dips

Finisher: Max sit-ups in 1 minute

Sadly, another one of our hard-working summer members is leaving us for bigger, but I like to think not better, places. That’s right, Emily Headrick (you’ll have seen her as “Head” on the board) is leaving for Philadelphia with a program called Mission Year. She will be living in the inner city, working with non-profit organizations, and acting as a role model for countless teens. We need more like her. We also need more like her in the gym. She is the definition of determination and will persevere through any MetCon we throw at her. Then after she is finished, that goofy contagious laugh is bound to surface.

I am proud to say she will not stop CrossFitting just because she is away from CrossFit Ktown. The CF bug has bitten which made her buy a jump rope and 30lb dumbbell.  With those items and body weight movements, we fully expect Emily to come back fitter than ever! She needs us to keep her accountable though and send her words of encouragement. Lastly, I want to give props to some of Emily’s best accomplishments that she did in only 20 days of CrossFit.

Bench Press: 3 RM @ 95lbs
Deadlift/sprint MetCon: 5:00 Rx
No Pull-ups period to 20 pull-ups on the Black Band

Awesome job “Head,”
<3 Coach Miss J

Post favorite Emily Headrick memory to comments if you had the pleasure of working out with her.

Emily working some burpees in a Saturday class.

Emily working some burpees in a Saturday class.

By | 2017-04-25T14:40:15+00:00 August 25th, 2009|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. crossfitktown August 26, 2009 at 3:30 am

    I would have to go with Emily’s failure to properly dismount the dip station and in the process getting smacked in the face with the green band while simultaneously rolling her ankle. I mean, it shouldn’t have been funny, but she started doing her laugh so I couldn’t help myself.


  2. James August 26, 2009 at 5:34 am

    The few times I’ve worked-out with Emily she always beat me in the metcon and cheered me on after she had finished. Good luck in Philly and we look forward to seeing you back in Ktown. Holla!

  3. forrestlong August 26, 2009 at 6:53 am

    good luck to you head…it waas nice to see you around the gym this summer. on a similar note…if anybody is open tonight at 8 pm, my chucrch is doing their college/ young adult bible study at the ampitheatre at worlds fair site. it starts at 8 pm and chickfila will have food galore out there. its one of the largest church groups around knoxville and there should be close if not more than 1000 ppl there!!! so go down there and learn about some jesus. after all, he was the man who taught mr. rippetoe everything he knows about back squats and deadlifts.

  4. Erin August 26, 2009 at 8:21 am

    Aww, my twin! Red hair, nose ring, and the most muscular arms ever! :c) You will be missed… Enjoy the hood and come back to visit soon!

    -The other E.

  5. crossfitktown August 26, 2009 at 11:22 am

    I have too many memories to share of “Head.” I can’t think of one time that I’ve been around her that she hasn’t created a new, hilarious memory. Great work ethic as well :)

  6. Doug August 26, 2009 at 11:52 am

    Only got to hang with Head on a couple occasions, but she always seems so full of joy.

    Caleb hitting her in the chest with a pool volleyball spike was an instant classic.

  7. LarryS August 27, 2009 at 5:01 am

    My best memories of Head was back when my wife Geri and I coached her, Jessie (Coach Miss J) and our daughter Genna in soccer when they were about six years old. She was a joy then . . . always full of laughter and still is. I will always remember when she went to kick a soccer ball which I had at my feet and upon missing it kicked the end of big toe. Yes I lost that big toenail but it eventually grew back. I still love her anyway. She always works hard in the gym and it is always with big smile and laughing. She will be missed. Best of luck.

  8. crossfitktown August 27, 2009 at 1:46 pm

    One of my favorite workouts with Emily was coaching her on Angie. She had finished body rows and was on to push-ups (of course there were some jams on the ipod for entertainment’s sake). During her push-up breaks to rest and try to ease the burn of lactic acid she started dancing. YEA DANCING! To think, mid-Angie and dancing, that just says it all. Btw, she did the same thing with her air squats.

    -Miss J

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