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Mustaches and squats.


1a) Bench Press: 3×3
1b) Barbell Walking Lunges: 3×10

MetCon – AMRAP 8 min:
8 V-ups
4 DB Man-makers @ challenging weight

Some new (to me) information came across my desk today regarding carbohydrate back-loading and timing.  I am going to have to expand my knowledge base a bit, but the study makes a lot of sense.

Remember when people used to say not to eat past a certain hour because it will all turn to fat?  Those were misinformed times.  Oh, that was the other day at Thanksgiving with your in-laws?  Wow.  Purveyors of arcane nutritional knowledge strike again!  I hope you know that we wouldn’t say something like that.  And when I say “like that,” I mean something that we cannot back up with some knowledge, however tenuous that knowledge may be.

So I am going to hit the books this week and maybe have you a neat post on carb binging at night.  Isn’t that exactly what we all want to hear?!  I know I’m interested.

Until then, let this suffice: if squats like Mr. Pisarenko are doing up there and a healthy amount of omega-3s don’t fix whatever is ailing you, nothing will.  Or does that violate that rule I laid out for ourselves up there?  #youbethejudge

Coach G

P.S. – If you like to be drawn in to this sort of thing, Forrest posted this in yesterday’s comments:  CrossFit can be life-changing, but I still do not always understand the fundamentalism-like fervor around arguments like this.  Would you like to discuss in the comments?  Would you like a blog post on it?  I would like some ice cream…

By | 2017-04-25T14:38:27+00:00 November 28th, 2012|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Braers November 28, 2012 at 3:45 am

    ” if squats like Mr. Pisarenko are doing up there and a healthy amount of omega-3s don’t fix whatever is ailing you, nothing will.”

    …. thief.

    The fitness critique repeats some good points that have already been raised regarding Crossfit: namely that is defines “Fitness” and “The Fittest” based on excelling at it’s sport, which is circular logic. Being the fittest and being the best exerciser at movements chosen by Crossfit are not the same thing.

    I disagree with his entire V02 Max argument, however. V02 max is movement specific. An elite rower may have a very high V02 max while rowing, with a relatively much weaker V02 max when doing Fran, for example. Obviously, one should correlate to the other, but movement efficiency plays a much bigger role. Of course, if ol buddy was an elite rower, then stops rowing and running to lift weights instead, his rowing is going to decline but he is going to get stronger. Kinda the whole definition of Crossfit…

  2. G8rDave November 28, 2012 at 1:38 pm

    I agree with Grant’s comments RE the “fundamentalist” response/reaction many CF-ers demonstrate.I also think CF HQ needs to seriously consider finding someone who can respond to criticism without coming off like an ass-hat. I have yet to see it.

  3. frantj22 November 28, 2012 at 11:44 pm

    Thanks for posting my blog. The reaction has been extremely strange. From people who think I’m the man to people who think I’m an “arrogant douche.” I know a lot of it on both sides is just internet bluster. It always kills me that CF Games defenders will say, “Send them to the Games if you think you have a better program” and not see the lack of logic there. Braers, your criticism is definitely fair. I got caught up in the implication that Crossfit can make you good at everything. I have to own my shortcomings, and that’s the main one. Gotta keep an objective mind. Take care, everybody.

  4. SeñorWatson November 30, 2012 at 5:43 am

    I wanted to comment on this before it got to deep in the pile.

    I think the problem here is conflicting definitions of the term, fit. The author of the cited article is arguing that fitness is efficiency at moving oxygen to muscles. ALL things being equal then, the person having the higher VO2 max would be fitter. I’m not really sure where the definition comes from, but that’s not of importance.

    I found Merriam-Webster’s definition salient in that it highlights the problem with this argument.

    a (1) : adapted to an end or design : suitable by nature or by art (2) : adapted to the environment so as to be capable of surviving

    The Problem: ‘fit’ for many can mean something different. i.e. it can mean being adapted to something different, or a different end. Each individuals environment, in the sense of Merriam-Webster’s definition, may be different. For some it could be lifting patients at a hospital, for others it could moving boulders at a construction site, for others it can simply being able to lift up their grandchild and not be hurt, and finally for many, in our gym and others, it can be competing on top of the infinite possible others.

    Grant even drove it home in the conclusion to his previous post:
    “So in closing this free-ranging piece I would ask you all to consider your goals. Really sit down and consider them. Put them on paper. Tell others what they are. Once you are satisfied with your goals, come speak with a coach about how best to skin our program to suit those needs. The answer might surprise you.”


    I think for many at CrossFit, here and elsewhere the ends they hope to achieve are different. For many, competition has become an ‘end’ (and I don’t imply solely), however I think for many, including the critic cited here and elsewhere, CrossFit was and is more of a means to another end (get strong for another sport, bulk up, lose weight, insert whatever), and the competition and/or fervor/zeal of some individuals in the community has maybe alienated them or even has changed the training program (i.e. the means) at the gym they attended to a point where their ends are no longer met.

    For me personally, CrossFit is more of a means and you will likely not see me competing, but I am happy to see others competing and enjoying it. I believe the training model works, or I wouldn’t be coming. The coaches are great. I like the way the gym is run (I went to one in southern NJ and realized how good we got it here) Finally I am happy to be around a friendly community so interested in their well-being.

    This may already exist, but I would like to see a competition, maybe just casual (a challenge), for crossfiters that did not have a single CrossFit workout in it. CrossFit seems to often be touted as being great at developing broad ‘fit’ness and body awareness, and I feel like most of the workouts and the model was developed originally as a means to that end. I think an event that challenged our own understanding of our body, how to safely move it and conduct work… problem solving! team-problem solving! manipulating our bodies! moving heavy stuff! Yeah!

    To conclude this ramble, I think it’s important for us to keep in mind as we move forward that we all unique goals and to be careful not to alienate anyone whose goals may be radically different from our own. I don’t think this has been a problem at Ktown, because most people I’ve met are pretty rad. Stay beautiful people.

    p.s. Ice cream social Grant? Sounds GREAT! I do have a big 5 quart hand churner around I think….

  5. G8rDave December 1, 2012 at 12:58 pm

    I love the internet. That we have the author of the blog in question dropping in on us is a privilege. Welcome and come back often. The discussions are not always high-brow (Star Wars and LOTR trivia being helpful) but all views are encouraged.

    What separates CFKT from many gym “philosophies” is, IMHO, that the coaches are not fanatics about CF. The coaches are fanatics about “health”. Member health. Community health. Population health. That helps them keep CF, as a commodity, in perspective. CF is not the “ends”. It is the “means”. I am as sold-out a CF-er as exists, as many of you are aware, yet I also have to consider the health of a huge population (20,000 employees) and am even beginning to consider the needs of our millions of customers as well. I cannot approach them with the POV that “CF is the only way”. I am forced, compelled, to respect many endeavors that are aimed towards producing better health. Medical, pharmacological, therapeutic. As they say “To people good with a hammer, everything looks like a nail”, and this is the view of many fanatics about CF…and Olympic lifting, and power lifting, and Zumba, and HIIT, and yoga.

    So, to Grant’s challenge: In the light of a desire for better health, consider your goals. Consider the ENDS. Then find the MEANS to those ends. CF may not be right for those ENDS. (I do usually say, though, that when your other choice of activity plateaus, when your weight levels off, when the numbers flatten, when you start getting bored…THEN is when you need to come try CF!)

Comments are closed.