Warm-up: CFWU x2, Agilities

Bench Press: 3×5

MetCon - For Time:
500m Row
25 Push Press (70%BW)
10 Muscle-Ups
500m Row

So now that the Sectionals cycle of programming is complete, what is in store for Ktown? Well, after some debating we decided to go with a suggestion by ole Mike McDougall. He has been dying to have a cycle increase his vertical jump. And that is exactly what we plan to accomplish in the next 16 weeks.

What does this cycle entail? Is it just lots of vertical jumps? No, of course not. What a silly question. It is technically a speed and power cycle which will directly transfer over into the vertical jump. This means some days of sprinting, lots more O-lifting (so warm those shoulders up properly), agilities, and speed squats. This cycle will still have plenty of MetCons. Some will be short and some long, some heavy and some bodyweight (the typical mix-up), but everyday will feature some power producing movement. Therefore we will all be able to run faster, jump higher, lift heavier, and look sexier after this is over.

P.S. If you have something you want to specifically improve upon, throw it at us and maybe you’ll see it in the next programming cycle.

Until next time,
<3 Coach Miss J

Warm-up: Row 500m, 15 GHD Sit-Ups, 15 GHD Back Extensions, 20 Good Mornings, 40 Double-Unders

Snatch: 1RM then 10 singles at 70%

Squat: 3×5

MetCon - 1 Round of Barbara for Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Today’s post is a recap of festivities at the CrossFit Games Sectionals in Hunstville. I want to congratulate Brandon and Coach CBo for having the guts to go compete and represent CrossFit Ktown. Neither were able to qualify, but both were very close until the last WOD which had two of Brandon’s personal hells and two movements which destroyed Caleb’s injured shoulder.

Here it is… Day 1 - Saturday

8:45 AM: Coach G (head judge) and Russell demo the standards for the first workout.

9:00 AM: WOD 1 - 3 Rounds: Sprint 50m, 10 Burpees, 7 Power Cleans (155lb)

9:45 AM: First men’s heat begins and Brandon is in it. He’s just lucky that way.

11:00 AM: Coach CBo’s heat begins and the competition is only 10 minutes behind schedule.

11:00 AM - 12:15 PM: Coach Miss J and G are busy judging while Brandon, Caleb, Rachel, Josh, and Kirsten are busy eating lots of beef jerky and almond butter.

12:30 PM: WOD 2 - 12/9/6/3 Deadlifts (275lb) and 40/30/20/10 Wall Balls on a tricky target.

12:45 PM: Brandon gets to go first again and receives lots of “no ways” about his shirt.

1:30 PM: Approximate time that Coach CBo’s heat starts. He proceeded to do about 30 extra wall balls.

2:30 PM: Grant and Jessie are still judging with no time to eat lunch.

2:45 PM: Russell and Grant demo the standards for the final event of the day. The pull-up apparatus breaks and Russell has a near death experience (exaggerating a little).

4:00 PM: WOD 3 - 5 Rounds: 400m Run, 25 Pull-Ups

4:05 PM: Brandon’s heat is underway.

5:00 PM: Due to the pull-up bar breaking only 1 apparatus is being used and the day keeps getting later and later.

6:00 PM: Coach CBo’s heat finally begins. It is dark.

7:00 PM - 8:30 PM: Coach G and Miss J continue to judge while the other athletes head back to the hotel.

Day 2 - Sunday

8:45 AM: Rachel does her best strong/ cute pose.

9:15 AM: Erin Slocum shows up? What?

9:00 AM: WOD 4 - 15 minute AMRAP: 5 HSPU, 7 Squat Snatches (95lb), and 10 Box Jumps (20″)

2:30 PM: Brandon and CBo are poised to compete. They are in the top 20 and could possibly qualify with this workout.

2:35 PM: Brandon is cursing the gods that HSPUs and squat snatches are involved. CBo is in serious pain during the snatches and HSPUs.

2:40ish PM: CBo has to quit the WOD at 5 Rounds with several minutes remaining. Brandon still cursing.

2:45 PM: Sectionals end for CBo and Brandon.

2:50 PM: CBo gets diagnosed with a likely rotator cuff tear and gets iced up. Brandon has a Guiness. Grant and Jessie still judging.

3:30 PM: Sectionals over.

THANKS TO ALL THE SPECTATORS WHO CAME AND CHEERED BRANDON AND CALEB ON! AND A SPECIAL THANKS TO JOSH BOAZ, OUR MEDIA MAN, WHO UPDATED THE KTOWN FACEBOOK PAGE WITH MOBILE UPLOADS AND TOOK ALL THE PICTURES!

Disclaimer: These times are tentative and probably wrong.

Signing off,
<3 Coach Miss J

Warm-Up: 3 Rounds of agilities (50m in length)

High Knees

Butt Kicks

Frankenstein Walk

Pigs on Ice Skates

Walking Lunges

Backward Walking Lunges

MetCon - AMRAP in 15 Minutes:

5 Burpees

10 Push-Ups

15 Mountain Climbers

10 Air Squats

5 Tuck Jumps

-I can’t wait to see how many of you actually do this. Please post to comments and continue to check into our site for updates on the sectionals competition!

Coach CBo

Warm-Up: 25 Double Unders, 10 KB Swings (50/35lb), 20 Sit-Ups

X’s 2

Mandatory Shoulder and Hip Mobility: 10 Minutes

MetCon - 3 Rounds: “Light Bear”

3 Rounds, 1 rep of each movement, 7 times through complex each round.

Rest as needed between rounds and increase weight every round.

(You can NOT rest the bar on the ground during the complex)

Power Clean

Front Squat

Push Press

Back Squat

Push Press

-Just a reminder, if you show up at the gym tomorrow the only WOD you’ll be doing is “Getting frustrated for time.”

We will be closed on Friday and Saturday (March 5^th and 6^th)

Once again, this is due to the CrossFit sectionals in Huntsville, AL that we are headed to. In addition to our site, stay tuned to our facebook page and G’s, Miss J’s, and CBo’s facebook accounts for pictures, updates, and breaking news throughout the weekend! We will post a bodyweight MetCon for tomorrow for those of you who never want a break! Stay tuned!!!

Coach CBo

-Say a little bedside prayer for Brandon and I tonight ;)

Warm-Up: Tire Drag 20m, 10 Pull-Ups, 10 Air Squats, 5 Chin-Ups x2

Squat: 5 Reps @ 80%

Front Squat: 5 Reps @ 80%

MetCon - 5 Rounds for Time:
5 Deadlifts (135/95lbs)
10 Burpees

Finisher: GHD Obliques 3×10 each side

Paleo is still going strong (at least it better be) so of course you can count on us for the Paleo Wednesday recipe. I know a lot of you heart your Crockpot, especially since eating Paleo, so this one goes out to you guys. We send our thanks to the “Everyday Paleo” website for their recipe donation.

P.S. Let’s encourage and high five CrossFit Ktown’s newest members: Jimmy Barna, Kathryn Herrerra, Leah Holbrook, and Jeanie Alley! We are so happy to have you as part of our family!

Let’s get to 25,
<3 Coach Miss J

Garlic Beef Stew
1.5 - 2 lbs of grass fed stew meat
1 yellow onion diced
4-6 carrots diced
4-6 stalks of celery diced
6-12 mashed cloves of garlic (I used the jarred crushed garlic from TJ’s)
palm full of ground marjoram
sea salt and black pepper to taste
1 small can tomato paste
splash of chicken broth

Throw it all in your crock pot, mix well, and cook all day on low.  It’s a lot of garlic but it mellows from the long cooking time and your house will smell amazing!

Savory Cauliflower Mash
1 giant head of organic cauliflower steamed until soft
big hunk (that’s a technical term) of Kerrygold Irish butter
palm full of turmeric powder
sea salt and white pepper to taste

Blend all ingredients in a food processor.  You can leave a little lumpy for texture.

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:
Run 600m
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.

Thank you,
Callie Caplenor

Warm-up: CFWU x2, Hip Opener

Clean and Jerk: 1-1-1-1-1 @ 80%

MetCon - 4 Rounds for Time:
20 Overhead Walking Lunges (45/25lbs)
25 Double-Unders

There are several announcements for tonight so I apologize for the boring post. Tomorrow’s guest post will make up for it!

1. Erin Slocum is back and injury free! Wooohoooo!
2. It is March 1^st so unfortunately for you means…time to pay.
3. We will be closed this Friday the 5^th and Saturday the 6^th due to the CrossFit Sectional competition.
4. Look for a bodyweight MetCon posted to the website on Friday morning.
5. Suggest some dates for the Oly-lifting seminar so we can schedule it.

Also we will be moving to a new location in about two months so let’s go over this now and not address it again. If you are a member who has been with us and know the warm-up movements, then when you pop-in our door get to it (unless you’re early). If you are late you should immediately get to warming-up. We love that you guys are so friendly, chatty, and that we have the atmosphere to encourage conversations, but we need you to do that as you warm-up or after class. Also, start a new policy where you write in your book post WOD (unless you’re early). The class efficiency does not run as smoothly as it could when we have to tell people who are late to begin their warm-up. This is especially true if you are coming to the 5:30pm (our busiest) class. Thanks guys!

I’m doing this for your own good,
<3 Coach Miss J

Warm-up: 10 each of Deep Forward, Side, and Backward Lunges; 15 Push-ups and Squats (45/25lbs), 50 Double Unders, Hip Opener

MetCon - AMRAP 20 Minutes:
15 Bodyweight Squats (70% for the chicas)
25 Burpees

Let’s revisit an old post from yesteryear about working hard and pushing through perceived limits (kinda like what happened in today’s MetCon).  This one comes from June 29^th, 2009.  Oh, how the time flies when you’re coaching the hardest workers since those guys that built the heads on Easter Island.

I’m not referencing the Foreigner’s song by the same name - although it brings up many good points in its own right.  No, I am talking about the constant struggle you have with that silly noggin’ of yours during the nasty MetCons.  I want to discuss the inner voice we all have that says, “No arms, you can’t push press that 95lbs again.”

We’ve all been there.  We reach that point every day we train where we don’t think we can do another rep, finish another round, or survive the MetCon without some rest.  Hey, I totally understand.  The human body has certain limitations, but our mind is almost too “motherly.”  Your brain has in place safety mechanisms that try to protect you from injury, pain, heavy loads, Fran, and Helen.  But I see it every day at CrossFit Ktown: someone is willing to get that extra rep, finish that next round unbroken, and crush the nastiest of nasty MetCons.

A wise man once said, “Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.”  I think we can apply that to the work we do at CrossFit Ktown, what do you think?

It all comes down to a matter of choice, really.  Are you going to choose to abide by the inner voice’s whining, or are you going to tell it to pipe down while you do some work?  It is pretty hard to increase work capacity when you’re constantly weight gazing.  Next time you find yourself weight gazing, pick the dang thing up and DO WORK!

The only voice I listen to is Miss J’s,
Coach G

What MetCon has helped you get past your limits the most?  Post to comments.

Warm-up: CFWUx2, 20 Hanging Leg Raises

Deadlift: 1RM

MetCon - For Time:
21-15-9
Dips
Mountain Climbers

I just want to reiterate a few points with tonight’s blog post.

1) We are going to be closed Friday and Saturday, March 5^th and 6^th, due to the CrossFit Games Sectionals competition in Huntsville, Alabama.

2) We are trying to gage interest on date and time for the Olympic lifting seminar.  How does a Saturday late morning rub you (probably open gym time like 11AM-1PM)?  The 20^th or 27^th of March seem likely candidates.  I am probably alone on this idea, but I’d say Dead End BBQ afterward for some lunch would be borderline fun.  You will each set snatch and C&J personal records and then reward yourself with brisket and ribs.

3) The efforts this week have been nothing short of epic.  Keep that momentum through tomorrow.  The MetCon is so good I am thinking about erasing it after every class and writing back up anew for the next one.

Tomorrow may be the first time you’ll cry DURING a MetCon,
Coach G

Warm-up: Bent Over Tire Drags (20m), 5 Chin-Ups (strict), 10 Air Squats x3

Bench Press: 3×5

MetCon - Thruster Breathing Ladder:
1-10-1 Thrusters (65/45lb)
Complete 1 thruster and then take 1 breath as a rest period. Complete 2 thrusters and take 2 breaths. Continue with this up to 10 thrusters and then decrease down back to 1 thruster. The bar can rest on the ground during rest breathing. Also, breathe as much as you want during the thruster reps.

Finisher: 60 second L-hang in as few sets as possible

Hey everybody! Looks like we are actually on schedule with our “Paleo Wednesdays” for this week. This recipe looks simple but scrumptious. If you are getting bored with your normal Paleo meals then try out all these recipes we are providing you with. And… search the internet! That is where I get all these awesome ideas from. Thank the PALEO PLAN website for today’s delicious recipe.

How are your quads feeing after 100 thrusters?
<3 Coach Miss J

Chipotle lime salmon

Give it to me now!

Salmon with a mexican twist! This will satisfy your craving for something a little spicy. You can adjust the amount of chipotle powder depending on how spicy you like your food.

Ingredients
1 lb salmon, cut into 4 fillets
1-2 tablespoons olive oil
2 limes, sliced in half
1 teaspoon celtic sea salt
1 teaspoon chipotle powder

Instructions
Preheat oven to 500°
Rinse salmon, pat dry and place on a metal baking sheet
Rub each fillet with olive oil
Squeeze the juice from one-half lime onto each fillet
Sprinkle fillets with salt and chipotle, then place a half lime on top of each fillet
Turn down oven temperature to 275°
Place salmon in oven and cook for 8-12 minutes, depending on how well done you like your fish