Warm-up: 3 Rounds – 100m Row Sprint, 10 Leg Swings, 10 Powerful Box Jumps, 5 Chin-ups
Squat: 3 Rounds – Heavy set of 5 immediately followed by: 10 Box Jumps (24/18”), 10 Lateral Hops (10”), 1 Suicide Sprint
MetCon – Tabata FML:
Front Squat (135/95lbs)
Overhead Walking Lunges (45/25lbs)
(8 round Tabata each movement, complete all rounds of one movement before moving on to the next)
Power Cleans and Putts — The 1st Annual Ktown Golf Classic
Where: Lambert Acres Golf Course, Maryville, TN
When: Saturday, August 20th 1pm
How much: $35 per person…includes 18 hole greens fee, cart, and t-shirt
For those who don’t know me, my name is Jim Brosnan. One half of Team Brosnan, my wife, Kate, and I are mainstays at the 6am classes. Being a professor in turfgrass science (yes, that is an actual discipline) at UT, I took the lead on organizing a golf tournament for the gym.
The format is simple. We will play in teams of two people. The format is designed such that anyone can play; it doesn’t matter if you’re the second coming of Rory McIlroy or you hit the ball as well as I jump rope (it’s a spectacle…trust me), all are invited. We will play what’s called scramble style. If you are familiar with this format, feel free to skip ahead to the rest of the post. If not, this means the following:
— You and your partner will both tee off and you take the best drive of the two.
— You go to that ball and both hit a second shot. You pick the best one of the two.
— Complete this process until the ball has been holed
— Record the number of strokes to do so.
There are two CrossFit catches though:
1) Two person teams will be paired up such that we will play in foursomes. Within each foursome, the two person team with the highest score on each hole must complete 10 burpees (per person) before teeing off on the next hole
2) The two person team with the lowest total score can pick one WOD the week after the event.
Pretty simple and it should be a lot of fun! Hope to see many of you there.
Grant asked that I take the lead on setting up this golf tournament, in part because I’m a turfgrass professor, but also because I’ve regularly commented to him (and the rest of the coaches) on how CrossFit has helped my golf game since I started. I’ve never been what one would a call “a long player.” People told me my entire life that they can’t believe how little distance I had given my size. It took me 29 years to figure out the problem…my hips were as strong as scotch tape and I was as flexible as angle iron.
9 months at Ktown changed that. You may have noticed that almost every lift we do is hip driven to a degree. Squats, cleans, deadlifts, snatches…everything goes through the hips. The golf swing is no different. All the power comes from the lower body. I had heard this for years but still refused to do anything but bi’s and tri’s at National Fitness Center (must be something in the water there). Focusing on my lower body strength and mobility (particularly my hips) at Ktown has allowed me to hit the ball 10-15 yards further off the tee and gain a full club with the irons. Many of you may have seen me working on squats on Saturdays. At the bottom of each one I’m thinking about that ball rolling 10 more yards down the fairway..hahaha! Seriously though, practicing squats on Saturdays really has accelerated my improvement. I would encourage anyone that would like to improve a certain lift to come in on Saturdays and practice. Lifts are just like anything else, you won’t get better unless you practice.
CrossFit has also helped the mental part of my golf game. Every time we step up to the bar for a lift, we are trying to move our body with a certain form to accomplish a task. We want that single movement to be our best possible effort. I’ve taken this approach to golf shots. I wanted each individual swing to be my best effort. This approach has really helped me stay balanced within rounds.
What I enjoy most, though, about CrossFit has nothing to do with golf. Sure, there are the physical changes. I can say at 30 years old, I’m in the best shape of my life and I improve every day. That’s a great feeling! I think the most amazing part is mental, though. When I walk into the gym in the morning there is a major physical challenge on the board that honestly, I question whether or not I can complete (Murphy is a perfect example). Without fail though, the coaches continue to put me in positions to be successful. Whether that’s improving my form, partitioning the work, or just words of encouragement, the Ktown team coaches me to completion each and every time. That feeling of pushing myself beyond what I perceived to be my limit is unbelievably satisfying.
Thanks for reading and I hope to see you at Lambert Acres on Saturday, August 20th.