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The Jeffrey Speaks

The Jeffrey Speaks

The Jeffrey.

Warm-up: 500m Row, 10 Pull-ups, 10 Dips, 10 Good Mornings (45/25lbs), Samson Stretch, Hip Opener

Press: 3×5

Push Press: 1 max set @ 75/55lbs

Box Jump: Spend 10 minutes finding your max height box jump

Double Unders: AMRAP 5 minutes

When The Jeffrey speaks, people listen.  I urge you all to not only listen but to take action.  Without further ado…Jeph:

What’s up Ktown?

You might know me as The Jeffrey, Jeph, Jeffafa, Jeff, or you might not know me at all as silly as that might seem. I have been coming to Crossfit Ktown for about a year now and I’m finally taking the plunge that is writing a guest post.

One of the reasons that I haven’t yet written a guest post is because I wasn’t sure what to write about (another would be my profound fear of portmanteaus, but that’s neither here nor there). I could have written about the amazing coaching and awesome programming that we get on a daily basis as members. I could have written about the physical progress that we all make. I could have written about the mental strength and confidence that is forged by overcoming the adversity of tough workouts. I could have written about Brendan Fraser’s hall of fame acting career. To me, however, the thing that makes Crossfit Ktown stand out is its community and that merits a blog post.

Whether it’s due to the self-selective nature of people seeking out Crossfit or the shared experience of overcoming the adversity presented to us by our workouts Crossfitters seem to be a cut above. I can safely say I count many of the people I have met through Crossfit as being some of my best friends in this world. When I first came to the gym I didn’t know anyone, but now I feel like I’m truly part of a family. You aren’t going to get that feeling at “Fort 180 Court Rush Snap Curves Center Fitness Complex.”

One of my first “community” experiences I had took place at last year’s Race for the Cure. I couldn’t have been going to Ktown for any more than a month at that point. After finishing the race I waited at the finishing area for one of my coworkers. While waiting I ran into none other than Crossfit Ktown’s very own diva, Rachel Oberman. We talked about running and various events we both did and how much fun it would be to have a Crossfit team do a race. We also talked about Coach G’s diminutive stature (irrelevant and false but payback was due).

Here we are a year later and not only are we going to have a team, but I have somehow been put in charge of it. Amazing what a difference a year makes. Enough with the reminiscing and mushiness let’s get on to the details:

What: 14th Annual Komen Knoxville Race for the Cure® 5K Run

Where: World’s Fair Park – Clinch Avenue Viaduct to World’s Fair Park Fountain

When: October 30th at 8:30 AM

Who: All of you. No excuses.

Why: Help the fight against breast cancer, get some exercise, and be with friends.

Cost: $35 for a timed adult through September 6th and $40 dollars afterward

How to sign up: Go to the following link: and sign up. When prompted to choose a team choose Crossfit Ktown.

Donations: After you sign up you will get a link to personal page. There is also a link to the Crossfit Ktown page. Send one of those links to everyone you know who might be interesting in donating to the cause. Should we raise enough money we can be eligible for prizes, but more importantly we will be helping more people.

T-Shirts: It is a tradition at the Race for the Cure for teams to design their own t-shirts to wear at the race. This year there is a contest for best team shirt. The only rules are that the shirt cannot be pink and cannot feature any Komen logos. With the enormity of our collective creativeness we should win this going away. My only recommendation in this area is that Crossfit Ktown is on the back of our shirts because that’s all anyone is going to see. Baby!!!

I think I covered most everything, but I’m sure I left out a lot. Post any questions to the comments. Also post your t-shirt ideas as well.

I consider myself blessed to be a part of this community and to be given the opportunity to take the lead on this. Hopefully we can take this opportunity to further strengthen our bodies, strengthen our community, and contribute towards the effort to end breast cancer.

Editor’s note: I was planning on writing this today even before I got called out on the blog by one Coach G.

Jeph Jumps.

By | 2017-04-25T14:39:35+00:00 August 24th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. rachael the diva August 24, 2010 at 10:06 pm

    Jeffafa I am so proud of your amazing post, not only because of my shout out, but because you have grown so much in a year. You are the perfect person to head up our team and I expect you to do so every year. Your post was fantastic and I look forward to reminders and more details from our new team leader. I hope that you will also get more ktown folks together for all the city races. Great job Jeffafa!

  2. Taylor August 24, 2010 at 10:21 pm

    Awesom post The Jeffrey! You’re my boy! I expect Ktown will make the other competitors stroke the furry wall

  3. Dougie Fresh August 25, 2010 at 8:29 am

    I feel like the first picture could also represent Jeff’s o-face. He’s in the correct position and urrrrrything.

  4. Ben August 25, 2010 at 10:45 am

    Doug…your comment is disturbing as there is only one way to know this. Also, E and I are signed up and ready to go.

    Jeff, Great post and thanks for heading this up as the leader I expect you to set the pace for the win on race day.

    T-shirt ideas: E had the idea of putting “Save the Boobs” and replacing the “o”s with two kettle bells.

  5. Rise Up August 25, 2010 at 11:44 am

    Jeffafa, great post buddy…Not sure I can make the race though, have a rugby match in Nashville that day at 1:00pm. Anywho, my though on a t-shirt was, “Crossfit Ktown – Jogging for the Jugs” or “Boobsday 2010″

  6. Dougie Fresh August 25, 2010 at 11:55 am


    I have not experienced it first hand, I only heard about it. It’s legendary, apparently.

  7. […] can run a 5k.  Jeph Salerno made a fantastic guest blog post on the subject.  I suggest you read it, sign up, and buy the […]

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