You gotta do the cookin’ by the book.

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You gotta do the cookin’ by the book.

Coach G relaying the correct recipe for Turkish get-ups.

Coach G relaying the correct recipe for Turkish get-ups.

Warm-up: 1 minute Tire flip, 1 minute Double-unders, 1 minute rest x2

Snatch Pulls: 3×3

MetCon – AMRAP 20 minutes:
12 Hang Squat Cleans (95/65 lbs)
7 Pull-ups

“You gotta do the cookin’ by the book. You know you can’t be lazy.”

These words may be from a child’s Nickelodeon song yet they hold so much value and pertinence to CrossFit, not to mention, everyday life. In the song a little girl is baking a cake and singing about following a recipe, but let’s pretend we are talking about PR’ing a squat clean. There’s a recipe for that too, right? I know you’ve heard us coaches preach this one…

1) Stance
2) Grip
3) Shins
4) Chest
5) Breath
6) Pull

And once you pull there are more recipes to follow. For example, keeping the bar close to your body, whipping your elbows under, and dropping under quickly into that full depth squat are all parts to the squat clean recipe. If you skip a few of those steps (lazy) then what does that mean in terms of PR’ing that clean? It means you most likely will fail. If your stance is wrong then suddenly you don’t have optimal power transfer, or you forget to hook grip and can’t get those elbows up causing the weight to drop. Point is, if you don’t “follow the recipe” you probably won’t succeed, especially if it’s due to laziness.

Let’s look at this “recipe” in terms of eating. If you want to lose 50lbs or maybe just 5lbs there is definitely a formula to obey. Cut out processed carbs and sugar, limit fruit intake to pre and post workouts, and actually workout (at CrossFit of course). If these steps aren’t followed most likely those pounds are not going to be shed or they will shed very slowly. Removing steps in the diet or exercise area are not going to produce results, so why bother at all if you are just going to cheat yourself.  All in all, don’t be lazy and do the cookin’ by the book already.

Following the cookbook,
<3 Coach Miss J

-If you want to see the video that inspired this post, here’s the link. Caution it’s not family friendly, but nevertheless…funny.

By | 2017-04-25T14:40:05+00:00 December 4th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Taylor December 4, 2009 at 8:04 pm

    Further inspiration for the children

  2. Coach CBo December 5, 2009 at 12:22 am

    hahahahahhahahh, Taylor…that was amazing! Thank you for that, and now I can retire to bed :)

  3. crossfitktown December 5, 2009 at 5:29 am

    All that needs to be said is… that was amazing.
    -Miss J

  4. Ben December 5, 2009 at 7:25 am

    hahahahah that was great. Yeah Taylor I have that CD with all those Andy Samberg shorts. That dude is too funny. This is another one of my favorites by him. I wonder what Mahmoud thought when/if he saw this…..

  5. Taylor December 5, 2009 at 6:40 pm

    The proper way to drive to Crossfit

  6. James December 7, 2009 at 7:17 am

    Thanks to all the Ktowners who braved the elements on Saturday to watch a little rugby action. A few teams did not make the trip due to weather but we still had a good time. Here are the opening ceremonies on Friday night. Can’t have a good rugby tournament unless the police and fire department show up. =o) Photos coming soon!

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