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Recovery is the Name of the Game

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Recovery is the Name of the Game

Upper Chaos Canyon in Rocky Mountain National Park - A great place for some summer bouldering!

Warm-Up: 5 minutes Foam Roll; 10 Dislocates, 15 Reverse-Hypers, 20 Air Squats x’s 2; Stretch for 3 minutes

MetCon – For Time:

250m Row

Press: 5×5

MetCon – For Time:

400m Sprint x’s 4

Full rest b/n intervals. Score is slowest time. Do one set max HSPU’s b/n sprints

MetCon – For Time:

250m Row

(Try to beat your previous 250m row, obviously)

-Hi, my name is Caleb Boaz…I am a coach at CrossFit Ktown where I am notoriously known as Coach CBo. It’s my pleasure to make your acquaintance. Just kidding, I know I’ve only been gone for 4 days but it’s felt like an eternity. Especially when all I’ve done this week is ice, mobilize, stretch, ice, mobilize and occasionally get up to put in a new movie. I’m sure that you blog-rats saw the picture of my foot earlier this week…pretty awful looking, right? I’ve injured this ankle in the past and this specific ankle has been a pesky reoccurring problem throughout my athletic career. This instance has been drastically different than the other few injuries I’ve experienced on this joint.

-It could be said that the coaches here at CrossFit Ktown are preachy at times about good practice in exercise, recovery, nutrition, and wellness. I’m sure that every now and then a few of you would like to see us climb off our soap box and be placed in a “real-life” situation where you could see us practice what we preach. Well, your day has come. There is no difference between you or I when it comes to mobilizing, stretching, LAX-balling, foam-rolling, warming up except that I make myself do it. However, I was not always so diligent in my ways….in fact, I would say I was on the AWFUL end of the spectrum. I HATED all of the tedious monotony that it required.

-Last week’s injury gave me an opportunity to compare and contrast my rehabilitation time when doing things properly as opposed to just “letting nature take its course.”  I wish I had a time table of the last time I injured this ankle and how fast I recovered, but I do have a pretty good idea of how long I was out since it was in the middle of soccer season.

-First couple injuries: On crutches 3-4 weeks, inflammation/bruising increased for first week and a half, black and blue for at least 2.5 weeks, no mobility for about 2.5 weeks, no jogging until 6 weeks, full recovery about 8-9 weeks.

-This time: With an ice water bucket, a stretching rope, and a little ingenuity I’ve already reduced the inflammation/bruising quite dramatically. My Range of motion is VERY good, and although I can walk on it without pain (a little discomfort), I am not going to push the limits quite yet. Check out the picture that I took this afternoon. I’ll keep everyone up to date on my recovery!

Day 3 - Nasty

Day 6 - Way Better :)

Coach CBo

By | 2017-04-25T14:39:13+00:00 March 24th, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Callie March 25, 2011 at 12:35 am

    Yayyy Cbo!! Glad it wasn’t too serious and that you are so quickly on the mend! Way to take care of yourself and set such a good example of proper recovery.

  2. "G8r" Dave March 25, 2011 at 6:24 am

    Not gonna lie…feet were not made to be photographed, some more than others. Just sayin’…

  3. crossfitktown March 25, 2011 at 10:01 am

    Things are looking up! I like it.


  4. Ben March 25, 2011 at 3:02 pm

    I think Dave is jealous, Just sayin’.

    Glad to see fast progress. It’s really hard to match crutches to your outfit…..

Comments are closed.