Warm-up: 500m Row, 10 Pull-ups, 10 Dips, 10 Good Mornings (45/25lbs), Samson Stretch, Hip Opener
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: http://komenknoxville.donordrive.com/index.cfm?fuseaction=cms.page&id=1020 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.