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The Fun Theory.

The Fun Theory.

Kellie's BA picture!

Warm-up: 20 Jumping Pull-Ups, 20 Lunges, 20 KB Swings (70/50lbs), Bent Knee Calf Stretch (30 seconds), Straight Knee Calf Stretch (30 seconds) x2

OHS: 1RM, then 3×3 at light weight

MetCon – AMRAP 12 Minutes:
7 DB Hang Squat Cleans (50/30lbs)
7 Push-Ups
Row 250m

Finisher: Hollow Rocks (60 seconds)

I was at church yesterday when they played this video and it got me thinking. The Volkswagen people call it the fun theory, and I couldn’t agree more. Obviously the fun theory works in this instance, so why not apply it to other things and see if the results are the same.

Well, I believe we already have. CrossFit is Fun.

When Coach G, CBo, and I opened our CrossFit, it was our goal to put the fun theory into action. It is obvious CrossFit works and you can get great results from the WODs (which are indeed fun), but we wanted to go beyond just that. This is why we have outside events: hikes, races, parties, football Saturday workouts, etc and this is why we have such FUN people come to Ktown, thus adding to the fun factor. Maybe everyday at Ktown isn’t a ball of fun, but I think we get pretty close to it.

Never stop having fun,
<3 Coach Miss J

Post your most fun CrossFit Ktown memory to comments.

P.S. I think James’ secret may have had a little something to do with this…

By | 2017-04-25T14:39:31+00:00 September 20th, 2010|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. rachael the diva September 20, 2010 at 8:28 pm

    James…I am so proud of you. I knew you could do it. I’m sorry I missed it in person. Great job honey!

  2. Rise Up September 20, 2010 at 8:31 pm

    Secret is out, no I’m not engaged but I did get my first muscle up. WOOO HOOO!!! FINALLY!

  3. Lee September 20, 2010 at 8:37 pm

    Congratulations James!

    My most fun crossfit memory: Its hard to pick, but I’d have to say one of my favorite days was a Saturday class at the old location. We had to do a workout based on the letters in our name. The reps were determined by the position in the alphabet. I thought that was a really creative workout!

    Runner up: 4th of July workout this year.

  4. Rachel H September 20, 2010 at 8:53 pm


  5. Brandon September 20, 2010 at 9:18 pm

    James is the man!

    Also, most fun memory(s) –

    1) Car ride to Oktoberfest (Caaaaaaleb!)
    2) Christmas party
    3) Regionals affiliate cup

  6. Rise Up September 20, 2010 at 9:57 pm

    I have so many fun memories at Ktown but I think the funniest for me was the Warrior Dash with the K-tow-on crew.

  7. Jeff September 20, 2010 at 11:09 pm

    James you are my hero.

    As a member of the 6:30 crew it’s hard to pick out the most fun memory since we pretty much rewrite the book on Ktown fun every day.

    A few thoughts:

    1) The soccer final party. I don’t even like soccer, but I’m down for any excuse to rock a suit.
    2) Any time we get to throw medicine balls at each other.
    3) The Race for the Cure October 30th. Oh yeah, I’m a soothsayer, all the cool kids will be there. Sign up:

  8. Young Buck September 20, 2010 at 11:11 pm

    Seems like I can’t think of any fun memories, upon further inspection it’s only because everyday is equally as fun as the last. True story:
    E$ – “Oh, today’s gonna be a fun day”
    Me – “Ha, what day isn’t??”

  9. Dave September 21, 2010 at 7:18 am

    Way to get it DONE, my Gator Brother James! That face was pure joy! Made me LOL!

    It’s all fun.

  10. Erin aka E$ September 21, 2010 at 8:02 am

    A. JAMES! You are such a rockstar. Your reaction is the absolute best.
    B. Jess, the Fun Theory video is awesome. I fully intend on finding a way to incorporate this idea into my every day.
    C. Fun stuff :: Warrior Dash, Regionals, and watching Rachel do a burpee

  11. Ben September 21, 2010 at 10:44 am

    The look on your face once you knew you had is absolutely priceless brother. What a great moment, historic even.

    Fun Memories: Halloween WOD costumes included: E$ as Fran and Me as FGB, and Doug as Bruno (amazing). Affiliate Cup, I didn’t compete but had the best time as “coach” and camera man. Warrior Dash. Being apart of the move to the new box (free labor has never been so fun). I know there are many more that I will think of during the day and many more to come.

  12. Ben September 21, 2010 at 10:47 am


    I agree with The Jeffery, if you haven’t already sign up for the Race for the Cure. Imagine how fun it will be to see this huge mass of KTowners tearing through the streets of Knoxville leaving everyone in our dust. Oh..and it’s for a good cause too.

  13. Callie September 21, 2010 at 12:08 pm

    James, that’s fantastic! I’m so happy for you!!

    Funness…the warrior dash, max box jumping day w/ Sam last spring, Saturday partner workouts with Rach & Kirsten, open gym with Kirsten where we were determined to set new front squat and DL 1 RM’s, watching people overcome their weaknesses or “goats” & uphill tire drag day. In general, anything to do with the Crossfit family. I feel blessed to have had such an awesome group of people come into my life.

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