Pulling from the archives:

Home/CrossFit Ktown Knoxville, Uncategorized/Pulling from the archives:

Pulling from the archives:

Taking care of bidness.

Warm-up: Foam Roll; Shoulder and Pec Band Stretch; Joint Mobility

Close Grip Bench: Build to heavy set of 3

MetCon – For Reps:
Tabata Supine Ring Rows
Rest 3 minutes
Tabata Box Jumps (24/20”)

This one is from the way back machine…

Blog post from July 19th, 2009:

So let’s talk about this 23/1 rule…

Coach CBo and I have no more than an hour of your time per day.  This is an undisputed fact that I am actually pretty happy about.  I don’t know if I could spend more than an hour with some of you (Travis and Jonathan come to mind), so our precious hour per day of time isn’t going to expand in the near future.

You all work very hard during your hour of time in the gym.  This is a fact I know none of you will dispute.  For some people, like Eric and Paul, it is the same hour every day.  Others are a bit more variable, but they get their hour in somewhere.  A couple have been failing to get their hours in lately (read Blake).

The problem with this scenario is it leaves 23 other hours of the day for you to mess up the solid work we get done in our little bitty window of time.  There are myriad ways to go about messing up our work.  You could eat too much or too little, not drink enough water, drink too many of those non-water beverages, skimp on the fish oil, not get enough regular sleep, fail at stretching throughout the day, or maybe you just try to fit another workout per day in while doing this horrendous strength bias.  But hey, who am I to tell you how to run your life outside of the gym?  The coaches are the bosses when you’re in our domain, but as soon as you walk out that door you become numero uno – el jefe.

Our stated goal is to chase elite performance at whatever task is set before us.  We want to get better at moving large loads long distances quickly.  Most other goals, whether they are lose weight, lower triglycerides or blood pressure, gain strength, et cetera, fall under this main goal of elite fitness.  So how do we achieve that goal safely, quickly, and effectively?  Well, you guys are doing a fantastic job in the gym, you just need to make sure that hard work carries over to the rest of your day.

Eating good gets you a C.  Eating Paleo gets you an A.

Sleeping 6 hours a night gets you a D-.  Sleeping 9 regular hours earns an A++.

Foam rolling and stretching post-workout begets an A+.  Just stretching produces a B+, so you’ll need extra credit somewhere there.

There are a bunch of factors that play a role in your quest to elite fitness; are you taking care of them, or are you just going to go through life satisfied with Ds and Fs?

Hoping to see you guys in top 10% when the yearbook is published,
Coach G

What lifestyle factors have you changed since starting CrossFit?  Post to comments.

By | 2017-04-25T14:38:52+00:00 November 15th, 2011|CrossFit Ktown Knoxville, Uncategorized|8 Comments

8 Comments

  1. crossfitktown November 15, 2011 at 11:40 pm

    Coaching like this tomorrow (look at the guy on the far left): http://www.youtube.com/watch?v=YLKrFhA1Fm8&feature=related

  2. Patrick November 16, 2011 at 8:23 am

    I drink a big cup of water first thing in the morning and I bought a lacrosse ball. The latter I use but should use more… When I workout on my own, since coming to KTown, I do warm up with dynamic stretching and a strength WOD before a MetCon.

  3. T-Pain November 16, 2011 at 9:20 am

    How do you keep finding these vids in the youtube search, when the search terms aren’t even in English LETTERS?

  4. Samantha November 16, 2011 at 9:53 am

    First of all, the guy on the left looks like he just shot out of a cannon at the traveling circus.

    Second, another great post. I really need to take the time to read this blog more than I do.

    Third, I cannot even begin to share all of the lifestyle changes that have come with CFKT. I often catch myself practicing good squat form while picking things up off the floor and frequently squat clean large bags of dog food. And even though I may not always say no to a cookie or bagel, now I at least know what it is doing to my body so I definitely eat less than before. Pretty much, I have joined the cult and eerily see CFKT in all that I do.

  5. Rob train November 16, 2011 at 11:30 am

    As a crossfitter, I now get less sleep per night (5-6 hrs), make worse grades, spend too much time watching crossfit videos, hang out with people too old for me, and ask for things for Christmas like mobility packs and weightlifting shoes. But atleast my shoulder and hip mobility is improving!

  6. JennM November 16, 2011 at 12:11 pm

    I average about 10hrs of sleep a night so I should get an A+++. I’m a work in progress as the new kid, but I’m with Samantha on some things. I find myself using good squat form and lifting things differently than I did before. I say no to sweets, and I completely got rid of my scale. My mind is changing about what really matters when it comes to fitness and health.

  7. JennM November 16, 2011 at 12:14 pm

    I average about 10hrs of sleep a night so I should get an A+++. I’m a work in progress as the new kid, but I’m with Samantha on some things. I find myself using good squat form and lifting things differently than I did before. I say no to sweets, and I completely got rid of my scale. I also have a foam roller at home and a lacrosse ball in my purse, one at home, and one at work. My mind is changing about what really matters when it comes to fitness and health.

  8. G8rDave November 16, 2011 at 10:23 pm

    I should just say “Amen” to what Sam said. Perfect, girl.

    I said to Grant and the coaches in an e-mail last week how many times a day, every single day, I do something that causes me to be grateful for the differences CFKT has made in my life. Not just CF. CFKT. There is a distinction. Braers first noted to me that when you compare CFKT to any other box, as nice as they are, as great as each one is as a group of nuts like us, the calibre of coaching, the quality of the work by members, and the fellowship, combine to make CFKT a special place to grow, as a person, as an athlete.

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