CrossFit West Knox

WOW!

 

It is huge to see a big company doing a CrossFit commercial.   Very well done.

The WOD from today:

4 Sets:

Row 1K

Rest 5 minutes

When you get done, work on something a weaknesses for 10 minutes.

Game On

"Amanda"

9-7-5

Muscle-up

Squat Snatch (135/95)

Top times from last night:

Chris Spealler 3:29

Kristan Clever 5:04 

"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."
- Theodore Roosevelt

Evolution

 

 

The CrossFit Games Start Friday!!  I can't hardly wait.  CrossFit has come a long way in the past few years.  I am so thankful to be a part of this great community.  Don"t forget to sign up for a saturday class and start your own evolution.  We look forward to seeing you soon!

Paying The Right Price

http://articles.elitefts.com/articles/business/paying-the-correct-price/

Take the time to read this article.  It has a pretty good message.  When you make your goals, you have to be willing to do what it takes to accomplish those goals.  What do you do when you find out what it really takes to get where you want?  Bottom line- Know what you want, Know how to REALLY get there, and be willing to pay that price.  Don't make excuses, and don't lie to yourself.

 

 

Training day

 

Don't forget about our Saturday Classes

0900-1000 Technique class (this week will focus on the squat)

1015-1115- CrossFit WOD

Check out the schedule tab for details on how to sign up!

Belief

 

Belief from Patrick Cummings on Vimeo.

Great Training day today.  Enduring the heat definetly made the WOD even tougher! 

Dirty South

CrossFit Southeast Regionals, Men's Comp from Boomer Alred on Vimeo.

This Competition was truly a humbling experience.  Always remember;

What challenges you, improves you.  Whatever challenges you to the extreme can push you into a breakthrough.

 

Regionals

 

Crossfit - 2010 Southeast Regional Qualifier from Henry Chiquito on Vimeo.

Regionals was a huge success.  Johnny Mac and all of the volunteers and judges pulled together and put on a great event.  It was great to be surrounded by so many great athletes last weekend.

Hilarious!!

 

At least he had a good sense of humor about this.  This is one of the reasons why I don't set my thumb over the bar anymore, I wrap it around. 

On the Road

It is getting late and we are all packed up and ready to go on another CrossFit journey.   We are looking forward to seeing/competing in the Southeast regional qualifier.  This should be quite the experience!

We did squeeze in some training today:

Deadlift 55% 1RM 6 sets of 2

Wallball 15x3 rest 30 sec. b/t sets

Muscle-up practice 5 min.

Toes To Bar 3x10

Just trying to prep the CNS for this weekend