Warm-up: 400m Row, 5 Wide/Normal/Narrow Push-Ups & Chin-Ups, 15 Plaunche Push-Ups, 10 External Rotator Cuff Openers (5lbs), Rotator Cuff Stretch (1 minute each), 100 Double-Unders, 400m Run
MetCon – Nicole:
20 Minute AMRAP
(Score is Pull-Ups.)
Finisher: 30 Windshield Wipers w/ plate
I know you guys are looking forward to our posts on the Regional Competition. They are coming at you soon, but I don’t have all the pictures to go along with them yet. So you will have to hold on to your butts for a couple more days until then. There is so much footage that I haven’t even seen!
Next, I apologize for the lateness on our scholarship winner’s announcement. Yes, there was a winner, we just haven’t posted on it with the craziness of Regionals! Drum roll, please (as always)… Congratulations go to Kimberly Hamilton!
“Wait,” you say, “I don’t know that name. Who is that?” Kimberly, if you have not met her, is a friend of T-Rav aka Travis McCroskey, and now a friend of CrossFit Ktown! Travis nominated Kimberly for the scholarship, and there is no better explanation of who she is than Travis’s actual prose. So sit back in your chair and let his silky smooth style wash over you.
To Whom It May Concern:
I nominate Kimberly Hamilton for a CrossFit Ktown Scholarship. Kimberly has been to
Ktown for several Saturday workouts but is not yet a member. As a recent law school graduate
in an economy beset by uncertainty, the cost of a gym membership has prevented Kimberly from
joining Ktown. She knows several members at the gym including Mike Gilmore and Paul Hahn
(she’s a member at Redeemer). She would be a worthy addition to the Ktown family and would
be genuinely grateful for the chance to attend. If I have presented a convincing enough argument
for the scholarship at this point, feel free to stop reading now, if not, see below:
Kimberly is a recent graduate of the University of Tennessee’s College of Law. She
and I became good friends after working with each other in the UT legal clinic. In addition to
obtaining justice for numerous downtrodden and oppressed Knoxvillians, Kimberly and I were
able to discuss our respective interests in fitness and exercise.
Kimberly is a marathon runner, organizer of UT’s triathlon club, and has been a swimmer
since high school. Until I began talking up CrossFit to her, she was unfamiliar with our training
methods. However, she has become a true believer in CrossFit. Though she is not yet a member,
after her few Saturday morning trips, Kimberly has proselytized about Ktown to numerous
individuals and has brought several of them in to workout.
Kimberly is also participating in the paleo challenge. She has dived into paleo with a
tenacity which rivaled my own in the first challenge. She adheres to the restrictions of the diet
but is by no means obsequious. She is also an organic gardener and has replanted her garden
with paleo vegetables.
Kimberly is an ebullient individual, and while you will never find a more wretched hive
of scum and villainy than UT law school, Kimberly is an exception to this rule. In addition to
the intangible benefits of allowing her to become a member of the gym, we stand to benefit from
her presence in many other ways. She has already been bringing new members into the gym and
will continue to do so. Further, she has expressed her willingness to coach a Ktown triathlon
team, and to share her knowledge about paleo gardening and cooking with other gym members.
Some have even called him the modern-English equivalent of Vladimir Nabokov,