Wisdoms from Jonathan Kerr

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Wisdoms from Jonathan Kerr

Jonathan forming some deadlift habits...good or bad, you decide.

Jonathan forming some deadlift habits...good or bad, you decide.

Warm-up: 300m Row,

[7 Deadlifts (135/95lbs), 10 GHD Back extensions x2]

Deadlift: 5RM

MetCon – For Time:
Run a 5K

As promised here is another installment of “Tuesdays with Clients” from our very own Jonathan Kerr.

I just went back and read the recent guest post by Travis. I was looking for inspiration, but instead found my spirits crushed by the thought of having to follow such inspiring material. So, I decided to touch a little on one aspect of fitness (and life) that I struggle most with:  Habits.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

We’ve all heard this famous quote by Aristotle. Most of the time, when people think “habit,” they think about the bad ones… biting your fingernails, smoking, sleeping through breakfast, obsessively checking steepandcheap.com for sweet deals when I should be working… but the ability to develop and sustain good habits can be even more enabling than bad habits can be debilitating.

We’re fortunate. The discipline required to be an ever-improving Crossfit athlete has the power to condition many ‘good’ habits into our lives and routines. At my best, I would find myself on Sunday afternoons getting restless if I didn’t get down on the floor and do some pushups, sit ups, or even air squats. Nowadays I find myself doing hip mobility and stretching at work, in the shower, or laying in bed. It’s important for us to recognize the habits that we form in our lives and separate the good from the bad.

How do you weed out the bad ones? Forge new good habits. One Latin Proverb says “A nail is driven out by another nail; habit is overcome by habit.” Take this to heart. If you aren’t in the habit of doing something, you’re in the habit of NOT doing it. So, as it relates to Crossfit, small changes in your life can eventually lead to habits, and those habits will eventually elicit results. Drink water at lunch instead of diet coke. Take 5 minutes to stretch out after your WOD. Easy steps to take, but little things like this can snowball and make you a stronger, healthier, and generally more useful human.

Challenge yourself with a new habit and post to comments.

Habitually Yours,

By | 2017-04-25T14:40:03+00:00 December 22nd, 2009|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. crossfitktown December 23, 2009 at 7:00 am

    JK, really good post. I think you touched on something that we all know, but don’t often think about (even though we should more often). Thanks for writing this week’s post!
    -Miss J

  2. Doug December 23, 2009 at 7:17 am

    Yes! Great post JK. I love the topic of habits and how we can create them. Excellent insights.

  3. Ben December 23, 2009 at 8:20 am

    JK nicely done my friend. Great post and everything you said i think hit the “nail on the head”

    I think you should give up the insurance game and become a writer!

    Doug is an inspiration to having good habits. He has made it a habit to dance every time he drinks as to burn off those extra calories :)

    Merry Christmas all!

  4. Kerr December 23, 2009 at 8:39 am

    Thanks guys. As you can see in the picture, I’m not actually lifting the weight with my back, but with my mind. I think my form is acceptable in this case.

  5. Coach Cbo December 23, 2009 at 4:27 pm

    JK, killer stuff! I just got psyched to go foam roll for the 7th time today! My quads are still beat up from gettin’ back in the MetCon game : / Really good stuff though, I’m beginning to see where that 32 ACT score came from!

Comments are closed.