Warm-up: Row 300m, 15 Dislocates, 15 KB Deadlifts (50/35lbs) x2
Deadlift: 20 Reps at 75% 20RM
Warm-Up 2: Agilities
MetCon – 2 Rounds for Time:
25 GHD Sit-Ups
25 GHD Back Extensions
A guest post by Callie Caplenor:
Growing up I always liked to think of myself as athletic. In high school I played several sports and stayed active on the weekends with various outdoor activities. I never worried about my appearance or my health. In 2000 I moved from Clarksville to Knoxville to attend UT, and socially it was the best time of my life. However, for four years I traded a life of health and fitness for one of excessive partying which included drinking, smoking and eating garbage disguised as food. I gained about fifteen pounds during this time and, after graduation, quickly put on fifteen more. A common story I know.
For several more years I continued this detrimental lifestyle in addition to working full time, and it finally started to take a toll on me physically and mentally. A year ago I started having insomnia, and terrible anxiety attacks would keep me isolated in my apartment for sometimes days at a time. I finally went to my doctor and was diagnosed with anxiety and high blood pressure. Blood work also showed that my triglycerides were high, and I was put on several medications. How did I let this happen?
After this reality check and a little talk with God, I finally quit drinking and smoking last October. This helped, but I realized that I also needed to incorporate an exercise regimen and start eating better. Over the years I had tried other gyms like Bally’s Fitness and even Curves, but after a few months I would quit going, frustrated and unmotivated. I also dabbled with vegetarianism, but that didn’t last long either. One day after stepping off the scale, I once again broke down and had a one on one with myself and with God, knowing that something had to change.
A few days later I noticed the CrossFit Ktown logo in the building next to my apartment complex and had to find out more. I thought it was some kind of private training that I probably couldn’t afford, but Googled it anyway. I was impressed with the concept and the research behind it and came in on a Saturday, intimidated, but figured they wouldn’t be too hard on a day for newcomers. I was wrong. To this day it’s been the hardest MetCon for me. I almost didn’t finish. Someone put up my dumbbell. But I couldn’t have that, and I got it back out and finished. I went back the next day for a Paleo lecture, and everything just made sense. Finally I had found a program and a diet that I could believe in, and trainers who obviously have a passion for their work. That Monday I jumped in with both feet, determined to start both the workouts and the diet challenge head-on.
It is no exaggeration to say that CrossFit has started to change my life over the past seven weeks. Physically I’m in better shape than I have been for years. My clothes are all starting to fit better as my weight redistributes, and I have much more energy. I stopped taking medicine, the anxiety has decreased and my blood pressure is normal. Mentally a confidence is emerging that hasn’t been there for a long time. I’m starting to reengage in my favorite activities that have been neglected over the years because I would get so tired I didn’t enjoy them. I signed up for spring soccer with KMSL and can’t tell you how excited I am. A backpacking trip out west is in the works for later this year. I’ve started cooking a LOT because of Paleo and have found that it’s a hobby I find joy in as well. I feel like I’m regaining control of my life instead of just reacting to what it throws my way. I think this is called “freedom.”
I hate to drag on, but one more thing. I made some awesome friends in college, but most of them have moved away or gotten married and started their own families so I don’t get to see them as much as I used to. I also grew apart from most of my party friends once I changed my lifestyle. CrossFit Ktown has helped fill the void. That first Saturday Rachael said how it’s like a big family, and I knew then that I wanted to be a part of it. I can’t remember ever having had the opportunity to surround myself with such a great group of big-hearted people. People notice if you’re not there, and they shout your name when you are. The program itself is incredible of course, but it is the CrossFit community…the support, love and encouragement that you consistently show day after day, that really sets this place apart.