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When the lights went out in Knoxville…

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When the lights went out in Knoxville…

It looks like nap time at Ktown.

It looks like nap time at Ktown.

Warm-up: Barbell Complex x2 (45/25lbs)

Bench Press: 5RM

MetCon – 2 rounds:
45 seconds work, 15 seconds rest
Air Squat
Walking Lunges

Finisher: Practice the kip swing

We experienced a power outage around 6:15PM yesterday but pushed on to finish the workout in the dark.  And then Sarah was lucky enough to do her entire 7:00PM workout in the dark.  I guess this was a good way to practice that whole variance thing.

Speaking of variance, how much do you stray from your comfort zone during workouts?  Does it always have to be the same music, shoes, warm-up, etc?  If we are training for life then we better have some variance to our training.  Life makes no exceptions for the kind of shoes you are wearing, whether or not you have a weight belt on, and it sure as heck doesn’t play hardcore rap or classic rock to your liking.

We want to perform the best in any and all situations, no matter the circumstances.  If we’re going to achieve that goal then you as athletes need to be able to try new things, suffer defeat, and relish the opportunities you have in the gym every day.

In variance we trust,
Coach G

In respect to variance, what are you most comfortable with/have to do every warm-up or workout?  Post to comments.

By | 2017-04-25T14:40:19+00:00 August 5th, 2009|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Erik Behan August 5, 2009 at 7:58 am

    I need music that makes me want to punch children and eat endangered species. Try Mastodon, Clutch, Tool, Sepultura, Pantera and any other metal aka PR facilitators.

  2. crossfitktown August 5, 2009 at 8:36 am

    “If you need music to motivate you, go find something else to do”

    -Josh Everett

    Then again, he did fall out of the games pretty early on this year. Maybe he has it wrong. :) I’ll stick with my Moonlight Sonata.


  3. James August 5, 2009 at 8:45 am

    I really don’t have any rituals for warm-ups or working out. I do however like to visualize things in my head. Getting that mental picture of accomplishing your task, weather it’s beating your previous metcon time or killing big weight for a 1RM squat, really helps.

  4. Doug August 5, 2009 at 9:31 am

    I always wear the same shoes, but I need new ones. I generally wear the same stuff, too. However, it’s out of convenience and not a ritual.

    I always have Coach G tickle my feet before a MetCon, as well.

  5. crossfitktown August 5, 2009 at 2:32 pm

    And that will be the last time I tickle your feet, Douglass.


  6. Jeremy August 6, 2009 at 10:49 am

    I just imagine the workout being over and being able to make my famous sweat angels on the gym floor!

  7. Jessie August 6, 2009 at 5:25 pm

    I’m with you Jeremy. I imagine getting the workout over and then that high you get when you know how much work you just did. No rituals though. I do like music to go with the workout I’m doing, but as of late I haven’t really been listening to music at all.

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