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Rock Beats Scissors Every Time

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Rock Beats Scissors Every Time

Megan versus Sarah in the epic battle for the shade.

Megan versus Sarah in the epic battle for the shade. Megan lost.

Sarah and Megan working hard!

Sarah and Megan working hard!

Warm-up: 1 arm DB horizontal press on GHD 2×10 (40/20lbs)

Skill Work: Turkish Get-up

MetCon – 5 Rounds For Time:
10 Deadlifts (155/115lbs)
100m Sprint

Today was a short day here at CrossFit Ktown, but don’t let that fool you – it was nasty. A total of 50 deadlifts at a fairly heavy weight is bound to do in even top performers, and the added sprints were just a little bonus to drop you on your butt. It was inspiring to see people constantly pushing their physical limits, whether it was Megan sprinting like a madwoman her last round, or Sarah cranking through her last round of unbroken deadlifts.   Speaking of Sarah, give her a high five for being CFK’s newest member and a work horse!

While the MetCon made a few of us cry today, we should all shed a tear for the loss of one of our awesome members, Forrest Long, who went back to ETSU for pharmacy school. He will be following CFK’s programming though and keeping all of us honest with his fantastic numbers. So let’s give a tribute to some of Forrest’s best accomplishments:

1 RM Deadlift: 425lbs
Fran: 5:50 (on the last day of strength bias nonetheless)
Tabata Something Else: 342

This was his most flattering picture.

This was his most flattering picture.

Forrest, you will be missed, and we look forward to seeing you every weekend and over school breaks. Keep working hard!

Lastly, my name is Jessie Boaz, most of you probably know me, but if not, here’s my spiel. I recently graduated from the University of Tennessee with a Bachelor’s of Science in Biochemistry and Cellular Molecular Biology (BCMB), and yes, it is a mouthful. I am a certified personal trainer, have been coaching people at ClubFit (a local gym in Seymour), and I am currently working on my NSCA-CSCS. So as to not bore you any longer, I look forward to coaching you to a stronger, sexier, fitter life.

Until I get a witty Coach name,
<3 Coach Jessie

P.S. – Any ideas for my coaching name? Post to comments.

By | 2017-04-25T14:40:18+00:00 August 10th, 2009|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. James August 10, 2009 at 10:37 am

    WOW! Forrest, I think you could be “Americas Next Top Model”… Jessie, how about we just call you “The Scientist”…See you ladies and gents later today. Holla!

  2. Doug August 10, 2009 at 1:53 pm

    Coach Swamp Thing?
    H2Coach? (har har)
    Coach JesBo?

  3. forrestlong August 10, 2009 at 7:54 pm

    ty ty jessie…hope by the time i get back there consistently in dec. that you guys have kicked all those numbers off the board. ill do my best to keep you guys honest..unfortunately i cant even map out 100m today in the gym, so its not looking good for me. my vote goes for swamp thing. bcmb 4 life :)

  4. Erin August 11, 2009 at 7:14 am

    1. Good luck, Forrest! See you soon!
    2. I think Coach MissJ is good [apparently inspired by America’s Next Top Model’s judge, but it’s obvious to all of us, Jessie, that you are, in fact, a real woman]. Hmmm. Should I retract this one? No, I still like the name! :c)
    3. I can’t feel my lower back from yesterday’s workout. I’m not kidding. At all.

  5. Travis August 11, 2009 at 7:21 am

    Great workout yesterday, for anyone going to the gym today you should really look at Blake’s time, then look at mine and decide for yourself who was a second faster. Forrest, best of luck, I’ve enjoyed getting to hang with you in the gym this summer, you know sometimes goodbye is a second chance. . . Also, I like the update Coach JB, or Coach Jbles, sorry thats all I can think of for now.

  6. crossfitktown August 11, 2009 at 3:47 pm

    Those are all really good ideas (except for Coach Swamp Thing hahaha) It’s a good story though. I’ll get Coach CBo to tell it to everybody sometime. I think I am leaning towards Erin’s Coach Miss J. It’s good stuff. Keep letting me know!

  7. Kerr August 19, 2009 at 7:35 am

    For the record, I like Coach J-Bo.

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