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Two in a row…and it’s a GUEST POST!

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Two in a row…and it’s a GUEST POST!

Christmas Eve WOD.


DB Snatch Skill Session

DB Snatch: Build to heavy set of 5 ea. Arm

MetCon – Heavy Chief:
3 Rounds of 3 min work 1 min rest –
3 Power Cleans (70% of clean)
6 Push-ups
9 Air Squats

Finisher: 50 Windshield Wipers

Tonight we have a guest blog post from Samantha Lane.  It could not come at a better time as I spent a good bit of this week putting away the most random of items in the gym – items I did not use.

Happy New Year Ktowners!

I am not sure about all of you, but I am bound and determined to make and keep my methodically-planned 2013 Resolutions (eh-hem, hydration). I am sure some of you are already deciding to stop reading this post because you are sick of the resolution talk and it looks long, but I promise I have a good point to make.

According to a random website I found called, 40-45% of Americans make one or more resolutions each year. This website also shares the following information on how many people keep them as time goes on:

– past the first week: 75%

– past 2 weeks: 71%

– after one month: 64%

– after 6 months: 46%

Now, let’s shift gears for a moment and talk about how much we love CFKT (please feel free to post to the comments exactly how much you love the ole girl and why). For many of us, Ktown has provided a better way of living, a sense of community (cult, whatever), new friends, new times with old friends, an excuse wearing comfy workout clothes…for various reasons we come back even though there is no heat. Why? Because we have fond feelings for at least one thing within these chilly walls.

I bring up these seemingly unrelated points to talk about a resolution that we should all consider.

[Disclaimer: By suggesting this I am not saying that it does not currently exist at CFKT, I am merely suggesting we all take a moment to pause and think about it again.]

Resolution: Let’s show Ktown some love in 2013.

Personally, I am doing this by making an extra effort to show respect to others working out around me (especially while the competitor, skinny, and endurance programming is happening). I am also resolving to not space out and put anything I use away. And of course as the CFKT Coaches #1 Fan, I am resolving to listen to what they have to say, not negotiate workouts and limit my gab/stand around time while they are trying to help peeps. And the final part of this resolution is that I am going to try to keep it…for the whole year.

So who’s with me…?

By | 2017-04-25T14:38:25+00:00 January 5th, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. G8r Dave January 6, 2013 at 8:35 pm

    I’m in. I resolve to seek virtuosity, that is doing the common things uncommonly well. To uise weights and times as indicators, but to use better form and technique as my primary aim. To be a consistent example, especially to older athletes.

  2. Ben January 7, 2013 at 2:20 pm

    Spoken like a true OG.

    We’re all in this together, and that includes the coaches. The coaches have done a fantastic job making sure the gym is our gym and not just their gym that we use. It is an extension of my home and in turn I want to keep it clean like my home.

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