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The Adventures of Cesar: Part 1

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The Adventures of Cesar: Part 1

Spreadin Ktown all the way in Italia.

Warm-up: 10 KB Deadlifts (75/50lbs), 10 Air Squats, 3 Normal/Narrow/Wide Push-Ups, 20 Double-Unders, Foam Roll (5 minutes)

Press: 5-3-1

MetCon – For Time:
3 Rounds (Full Rest Between Rounds)
15 KB 1-Arm Snatches (50/35lbs)
15 Air Squats
400m Run
(Score is Fastest Round)

Finisher: Straight/Bent Leg Calf Stretch

Tonight we have the first of Coach Cheese/Squints/Cesar’s posts from Italia.

<3 Coach Miss J

Buongiorno Ktown Familia,

Does the gym feel like its missing a little jackedness this week? Maybe a little sexy? Or maybe some color? That’s because I’ve been on the other side of the water for 8 days now. Not to fear though, this is only temporary. For the next 3 weeks I’ll be studying abroad in a small town in Northeastern Italy called Padderno del Grappa. It’s a beautiful little town in the mountains, and I’ll be travelling every weekend to random destinations throughout Europe keeping you posted once a week on my adventures and destinations, just in case any of you are planning a EuroTrip in the near future, you can get an idea through some of my experiences.

Cinque Terre - week 1.

I made my way to a small region along the Mediterranean called “Cinque Terre” to hike through 5 small towns each within a few miles from each other. One of the most beautiful places I’ve ever been on this earth. I know what you’re thinking, how is Cesar staying jacked in Italy eating all that Pizza and sippin that Vino? Don’t worry fellow Ktowners, you’ll be happy to know the school here has a gym (with mirrors…..lots of them, just a thought Coach G) so I still do my daily pull up and bench routine… and just recently added hiking to the regime.

Staying Jacked and Tan in Cinque Terre.

After this 6 hour hike, it was time to unwind with a well-deserved victory meal. After I flexed on the beach (naturally, its pool/beach season baby!), I made my way to a nice pizzeria and devoured a nice Sausage Pizza and Pepperoni Calzone…gotta stay swoll you know. For all you on Paleo Challenge, look away from the screen, it gets naughty for a minute… may make you cheat. Scratch that….it WILL make you cheat.

It was as good as it looked. Rx'd in 2:03.

Second course - Calzone Rx'd 3:04...with 20lb vest.

The 1st weekend was a memorable one and looking forward to next weekend. Three nights in Florence to take in some wine tastings at local vineyards, some art (yes, Musclesglasses takes  in the art as well), and possibly having a run in with the Jersey Shore to do a little fist pumping.

Oh by the way, do you hate when you walk in to the gym and see the “sit in a squat for 5 minutes” on the board? It is not one of my favorite activities but I now know why Coach G & Jess stress its importance so much (listen to them, they kinda know what they’re talking about). Next time it comes up, think of me. It comes in handy when travelling through Europe.

Full Depth -waist below the knees, must be met in order for this to work correctly... trust me.

Hope you’re all doing well and everything is going smoothly in preparation for Regionals. I look forward to next week’s adventures and I’ll keep you all posted on my status…until then Salud Ktown!

Muscleglasses sippin on some Vino Bianco in the Mediterranean...SMART!


By | 2017-04-25T14:39:06+00:00 May 31st, 2011|CrossFit Ktown Knoxville, Uncategorized|25 Comments


  1. Brandon May 31, 2011 at 7:50 pm

    There is a typo in this post. It says Cesar is “studying abroad.”

  2. crossfitktown May 31, 2011 at 8:42 pm

    It should read “studying a broad.”


  3. G8r Dave May 31, 2011 at 8:42 pm

    Well done, Braers.

  4. Brandon May 31, 2011 at 8:52 pm

    Well done, Grant.

  5. G8r Dave May 31, 2011 at 9:25 pm

    Grant – way to seize the wheel of the “USS Obvious” and steer us through the rocks of confusion to the shores of “Get-it”.

  6. crossfitktown May 31, 2011 at 9:56 pm

    Well done both of you. I laughed aloud on both of the comments.
    -Miss J

  7. crossfitktown May 31, 2011 at 9:57 pm

    I did it for those Ktowners that are not a part of book club.


  8. crossfitktown May 31, 2011 at 9:58 pm

    And do ships have wheels?


  9. G8r Dave May 31, 2011 at 11:06 pm

    “And do ships have wheels?” Wow. No, G, I think they steer by foot pedals and joy-sticks.

  10. Coach G June 1, 2011 at 5:44 am

    Helm. You’re a tank guy. I’ll let it slide.


  11. G8r Dave June 1, 2011 at 6:33 am

    “Helm” is a family of a steering mechanism. “Wheel” is a genus, and Ship’s wheel is a species, taxonomically speaking, though it might need further study.

  12. Brandon June 1, 2011 at 7:06 am

    I sat here for 10 minutes trying to figure out some dorky response to that comment, Dave, but I am at a loss. You have out-dorked me… Not an easy task sir.

  13. Cesar June 1, 2011 at 7:17 am

    You guys have the dorkiest comments ever (by you guys i mean, Braers and G). But i love you both still.

  14. G8r Dave June 1, 2011 at 7:51 am

    Well I’m confused. In the USA, I am in the “dork” category but under international standards, (metric?) Cesar specifically does NOT include me in the “dorky” category. There may be an error in the conversion table, but Cesar specifically cites Braers and G in the “dorky comment” listing.

  15. Coach G June 1, 2011 at 8:06 am

    Where does tiller fall?


  16. Brandon June 1, 2011 at 8:10 am

    Cesar you liar. You don’t love us. You love our girlfriends.

    Dave is a standard dork, but not a metric dork. I think the conversion is 1.8 to 1?

  17. G8r Dave June 1, 2011 at 8:29 am

    G, in the water, duh. If it doesn’t fall in the water, it can’t do its job. Seriously, good Q. Why I said more research is needed. It’s arguable that “steering mechanism” would be an Order, of which “helm” and “tiller” would be separate Families. Then again, where does the “sweep”, the “pullies”, etc., i.e the “other parts” of the mechanism fall and does our taxonomoc ladder stand up to a non-nautical, i.e “all steering mechanisms”, mechanism as a comparison?

    Braers, can I get that .8 factor in my CF times/reps? I think it would be under a metric conversion rate or an age-based standard. Which Larry and I and a few others would appreciate just to level the playing field a bit.

  18. Brandon June 1, 2011 at 9:22 am

    What are we handicapping Crossfit now? This is getting out of hand~

  19. Patrick June 1, 2011 at 9:35 am


  20. G8r Dave June 1, 2011 at 9:53 am

    Are you calling me “handicapped”? Because that could be seen as discriminatory.

    I’m just saying, if there is a metric/SAE conversion rate, and I am SAE, does the conversion factor into my linear progression? You can stay pinky-sticking-out-all-European-hoity-toity. I’m just a simple American.

  21. Brandon June 1, 2011 at 10:09 am

    Old age IS kind of a disability…. ;)

  22. Robert June 1, 2011 at 10:44 am

    Padderno del Grappa is only about 18-20 miles directly south of where my fathers parents were raised. Up ss50 a town called Mezzano, just north of a small twow Imer. Please visit and bring me pictures, I would love to visit with my father. Orler is a very popular name, explains my wierd behavior. Just north in the Dolomites is a very popular ski resort San martino. That would make a great day trip.
    as you can tell I am very jealous of your trip.

  23. Ben June 1, 2011 at 12:55 pm

    Cesar, glad to see you are enjoying yourself. When you come back talk to me and I can help you keep up your new found pasta addiction.

    Ps, watch out for the street performers in Florence…

  24. Rise Up June 1, 2011 at 4:35 pm

    Uhh, what just happened here?

  25. G8r Dave June 1, 2011 at 4:40 pm

    This blog is why non-CFKT people enjoy this website! You just never know what capricious tangents will be spun from our wandering minds…

Comments are closed.