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What about all things non-CrossFit?

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What about all things non-CrossFit?

A perfect day in the boulders of Chattanooga, applying CrossFit to the Southern Sandstone

A perfect day in the boulders of Chattanooga, applying CrossFit to the Southern Sandstone

Warm-Up: Work up to a heavy, but comfortable Power Snatch single rep

Bench Press: 3×5

MetCon – 3 Rounds for Time:

Run 600m

50 KB Swings (50/35lbs)

-Training for the unforeseeable, unknowable future. What a great motto to live by when training. We have essentially created the “sport of fitness” in what we call CrossFit. However, I would call it almost necessary to apply what we have learned in our training outside of our training as well. Take a look at what Greg Glassman has to say about World-Class fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

-We’ve probably all read this before, and agree with this statement. Let’s read the last statement together, “Regularly learn and play new sports.” When we learn and play new sports, we can see how our increased capacity we’ve developed applies to other sports.

– Homework assignment: over the next two weeks, make time to play a new sport, OR play an old sport you haven’t played in years. Don’t be surprised when you dominate what you previously achieved in your past. My sports are climbing and soccer. I love these sports, and while they both require practice outside of a GPP (General physical preparedness), the progression I’ve made in these sports, especially in climbing strength, is uncanny due to the large gains I’ve made through CrossFit. While sport-specific skills take time to develop, how fast we can achieve those skills has definitely increased since we started our CrossFit training.

Coach CBo

-Post to comments what sports we are wanting to play, maybe even set up an event for each of us to participate in.

By | 2017-04-25T14:40:12+00:00 September 30th, 2009|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. James October 1, 2009 at 5:09 am

    Just wanted to update you guys on Rach. See pulled/tore her right quad. She’s on crutches for a few days but is doing fine… I’m not a fan of running but I actually liked this metcon. I was rather impressed with my bench press as well. I never was that guy at globo gym that bench pressed all day so wasn’t really sure what I could do. Anywho, good luck to all you Ktowners competing in the games this weekend. I wish I could be there to cheer you on. RISE UP and represent Ktown!

  2. Kerr October 1, 2009 at 7:15 am

    Great post Coach…

    Dang James that sucks. I’ve got a strained quad right now from soccer over the weekend and can’t imagine how bad it would suck to tear one right now. Make sure she ices that sucker each day and night and wraps it up tight when she’s moving around a lot to stabilize it. Coach G can give her some more tips for rehab, and can probably program around the injury.

    Rach, don’t get out of the Xfit habit!

  3. Ben October 1, 2009 at 7:59 am

    I think my new sport will be Soccer on Sunday. It feels like its been so long since I’ve played a game it will feel like I had never played before. Coach G and CBo I hope you guys wear’m out this weekend, but still have some in the tank for Sunday.

    Rach, I’m so sorry to hear the news. The up side is that you have a whole group of people ready to rally behind you for a comeback (better, faster, stronger)

  4. Coach G October 1, 2009 at 4:05 pm

    RACH! This is sad news, indeed. I hope you have a speedy recovery, and in the meantime get in the gym. We can program around any problem you may be having. We don’t want you to regress in any way if we can help it! See you soon, Rachael.

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