Weights.

Warm-up: CFWU x2, Hip Mobility

MetCon - 2 Minute Defense
10 Rounds for Time (135/95lb)
1 Power Clean
2 Hang Cleans
3 Jerks
100ft Run
(We realized later it is supposed to be 200ft)
(Rest 2 minutes after the 5^th run but let the clock run)

Due to the time factor, I will make a very long winded Garage Games post tomorrow full of updates, pictures, videos and what not. Tonight you will have to remain in suspense if you still don’t know what happened. Surprisingly, Taylor still came in to work out today. Crazy…yes. Dumb…maybe. Just kidding Taylor, we are just jealous. Congratulations to all the competitors! You all kicked butt and made Ktown proud. And even more, thanks to all the Ktown supporters that went out to stand in the cold and cheer on our athletes. It makes a huge difference when your friends are yelling and cheering for you, and it definitely doesn’t go unnoticed.  There were people who came up and asked about our gym just because of our screaming fans. We also want to send a huge thank you, to CrossFit Memphis who let us take-over and chill in their cabin all weekend. We heart you! Lastly, a big congrats goes out to our fellow affiliate, CrossFit Knoxville, who sent one of their athletes, Derek Robinson, there to compete. Derek killed the sandbag deadlift workout and definitely represented Knoxville CrossFits well. Great job everybody!

Get ready to read tomorrow,
<3 Coach Miss J

Jk with the clearance!

Warm-up: Row 500m, (30 Double-Unders, 10 Push-Ups, 5 Ring Pull-Ups x2)

MetCon - Fight Gone Bad
(3 Rounds with 1 minute at each station with 1 minute rest after rowing)
Wall Balls (20/12lb)
Sumo-Deadlift High Pull (75/50lb)
Box Jump (24″)
Push-Press (75/50lb)
Row (for calories)
(Total all reps and calories to final score)

Well it’s a late night for us coaches just now arriving at our hotel in Marietta, but we didn’t want to neglect our Friday post, although it is technically now 12:01am, so I guess it’s a Saturday post. Word on the street is… there is a big game this weekend, and I don’t just mean the Garage Games! Yep, you all know the SuperBowl is on Sunday. We want to encourage all of you going and/or hosting SuperBowl parties to stay Paleo and even help your friends eat Paleo! Well, Miss J how do you mean? I mean with some awesome Paleo-tizers. Yeah, I just coined that word; use it. So here are the Paleo recipes that we saved for today rather than posted on Wednesday like normal.

My mouth is watering,
<3 Coach Miss J

P.S. Stick to the site/ twitter/ facebook for updates on the games!

1. Fat Guacamole Devils

Yummy.

Ingredients:
2 hard boiled eggs
1/2 avocado
1 teaspoon hot sauce (or more to taste)
1/2 teaspoon lime juice
salt & pepper to taste

Instructions:
Peel and halve the eggs and spoon their yolks into a small bowl. Mash the yolks with the avocado, hot sauce and lime juice; add salt and pepper to taste. Refill egg white halves with yolk mixture, and enjoy!

2. Coconut Shrimp and Chive Mayonnaise

This looks so good it's hard to fathom.

Ingredients:
24 raw shrimp (41/50 count per pound) or 12 large spot prawns (if you’re not in the mood for shrimp, strips of chicken or turkey can be easily substituted)
1 cup unsweetened coconut flakes
1/2 cup almond flour
1/4 tsp salt
2 eggs
1/4 - 1 cup organic virgin coconut oil for frying

Directions:
De-vein and peel shrimp, leaving tails on. Combine coconut in a bowl with almond flour and salt (if the coconut flakes are fairly large, consider throwing them in the food processor for a minute for a smoother texture). Whisk eggs in separate a bowl. Drag the shrimp through the egg then the coconut mixture so each shrimp is well covered. Starting with 1/4 cup, heat the coconut oil in a pan. Drop a pinch of coconut into the pan - if it sizzles, the oil is hot enough. Fry the shrimp in batches until the outside is browned, about 3-5 minutes a side. If the oil becomes dark and/or starts to smoke, clean out the pan and start with fresh oil. Coconut Shrimp taste best when eaten immediately.

Chive Mayonnaise

Ingredients:
1 cup coconut oil
2 egg yolks
1/4 tsp salt, or more to taste
1 tsp lemon, or more to taste
1 tsp chopped chives

Directions:
The first step is making sure the coconut oil is not solid or milky in color. It should be in liquid form and completely clear. To achieve this, melt very slowly on the stove and let cool, or set the jar of coconut oil in a bowl of warm water for several minutes. If you’ve never broken a sweat in the kitchen before, you’ve never tried whisking mayonnaise by hand. Give it a try - it’s fun and will give your arms a surprisingly good workout (if you must, you can use a food processor or blender instead). Whisk together the egg yolks. Slowly add the oil, 1 teaspoon at a time, as you whisk. As the color of the yolks becomes lighter and the texture thickens you can add 1 tablespoon or more of oil at a time. Transforming the yolks and oil into mayonnaise will take about five minutes of whisking. At the very end, whisk in salt and lemon then add chives. As a dip, the chive mayo is best used right away, as it will solidify somewhat in the fridge. Serve with Coconut Shrimp and enjoy!

3. Wieners in a blanket

How can you ever go wrong with meat?

Ingredients
1 pound pkg cocktail wieners
1 pound bacon

Directions:
Line a baking pan with foil. Cut bacon into thirds. Wrap each piece of bacon around the wiener and secure with a tooth pick. Place in baking pan. Cover and refrigerate overnight or at least 1 hour. Bake uncovered in a 350 degree oven or until the bacon is cooked. Can be made ahead of time and reheated.

!

Warm-up: 2 Rounds - 15 Air Squats, 10 KB Swings, 10 Ring Push-ups, 15 Supermans

Foam Roll: Quads, Hamstrings, T-spine

Squat: 5RM

Deadlift: 5RM

MetCon - AMRAP 4 min:
5 Muscle-ups
15 AbMat Sit-ups

Remember that there will be no free Saturday class this weekend.  Everyone will be in Hotlanta for the Garage Games.  If “everyone” doesn’t include you, you’ve failed Taylor, Brandon, Doug, and Cesar.  Make amends in the comments.

Also, there is no 6:30PM class tomorrow (Friday).

And I offer you a big sorry for the post being so late.  I played around with a timed post feature, and as it turned out I got butt-slammed.  WordPress may have won the battle, but the war is far from over.

Friday Gone Bad,
Coach G

We've come a long way...

Warm-up: CFWU x1, 2 Rounds - 10 Clapping Push-ups, 10 Box Jumps (24”/18”), 10 Chin-ups

Box Jump: Spend 10 minutes working to a max height

Warm-up: Burgener Warm-up

MetCon - Grace:
30 Clean & Jerks (135/95)

As many of you know, CrossFit Ktown has grown a bit over the past several months.  We’ve had 12 new members join since January 1^st, and I plan on raising our goal of 25 by April substantially.  We have come to a point now though that it’s time to find a new building.  The afternoon classes are getting pretty full, and for us to keep the quality of training high we need more square footage.

With that said we are asking all of you, our perspicacious Ktown family, to use your social equity to find us a building.  A few of you have given us some great places to look at that haven’t worked out for one reason or another.  But there are a ton of places for lease and sale right now, so let’s pool our collective resources and find our new home.

Ideally we want 3,000 sq ft or more, high ceilings, plenty of parking, easy access, and decent visibility.  If you know of a place with some potential let us know.

On totally unrelated news: some crazy PRs were set today.  We had a blazing fast Grace from Taylor Layman at 2:19, many of the ladies completed their first unassisted box jump today, and Brandon Bergin decided to jump on top of a 30″ box with four 45lb and one 25lb plate stacked on top (total of 51″).

All in a day’s work,
Coach G

P.S. - Remember, we want you all to be an active part of our goal to 25 new members!  We do little to none marketing because we focus on your training to get you the results you want; so if you’re getting results let your friends and family know.  We’d love to help them achieve their goals as well.

Becca's dog from whom she draws much inspiration...

Warm-up: Shoulder Mobility, Thoracic Spine Foam Roll, 2 Rounds-30 Double Unders, Turkish Get-ups

Overhead Squat: 1-1-1

MetCon - Jackie:
1,000m Row
50 Thrusters (45/25)
30 Pull-ups

Are you tired of your workout routine?  Sometimes we are and just do not know it.  CrossFit Ktown was my enlightenment.  When texting my friends I refer to CrossFit as “X-fit”.  I don’t know, maybe I think of the workouts as extreme fitness.  You know the extreme sports where you give it all you have got, have no rules and the sky is the limit…  Yeah that’s it…

I joined this fitness club for a change in my routine.  Prior to membership I was an avid runner who enjoyed the solidarity found escaping into the bliss of repetitious exercise. Little did I know my body had also settled into my running routine and was no longer being affected by my effort.  I decided I needed to add a little weight to my regiment.  Of course I am not referring to pounds (lbs) that we all fear but lifting weight is what I had in mind.  I certainly found what I was looking for at X-Fit.

My original objective in exercise has also deviated from its purpose.  My goal was to get it done, and I only ran so I could eat.  My favorite phrase was “I run to eat”. Yes, I know scary goals.  We all have to start somewhere and strengthen shallow expectations.  My purpose and goals have finally evolved into a much more fulfilling aspiration, thanks to X-Fit.

Suddenly I have found myself belonging to a family of CrossFitters.  I entered an environment of exercise that includes friendships.  X-fit is a culture where exercise is a way of life and encouragement and shared goals are at the heart of every endeavor.

Exercise to me today is without routine. In fact, for those who have experienced X-fit we know that the whiteboard holds the only secret to the recipe of our routine for that day.  Sometimes they say ignorance is bliss.  In this case it is better for me to show up ready for the challenge not knowing what formula of pain is set for the day.

My goals have certainly changed but there have also been other changes that I am happier about.  X-fit has brought me great friends but more than that I am much stronger.  My body has changed in ways that I did not know was possible.  I have been CrossFitting for about three months and I no longer mind sitting up in a chair while wearing my Bikini.  Yes, this is another shallow expectation, but as I stated before, our expectations are all started somewhere… Oh yes, I still like to eat!

So with all that said I am so happy to have changed my routine.  Crossfit Ktown is a wonderful place to belong.  I truly love working out with my new X-fit friends and I thank God for Jessie, Grant and Caleb.  They have all changed my life.

Yours in sweat,
Becky (Becca) Alberts

Best members ever.

Warm-up: 20 Leg swings, Hip Opener Stretch, Frog Stretch, Samson Stretch, 20 Pull-Ups, 20 Push-Ups, 20 GHD Sit-Ups, 20 GHD Back Extensions

Snatch High Pulls: 2×5 (80% 1RM Snatch)

MetCon - 3 Rounds For Time:
5 Man-makers (50% BW) with a full squat clean
½ Building Carry (30% BW)

Finisher: 60 second L-sit on parallettes

Announcements:

1) It’s February and therefore it’s time to pay.

2) This Friday the 5^th we will be closed for the 6:30pm class. Why, you ask? Because we are headed to Woodstock, GA for the GARAGE GAMES!!! Make sure to give all competitors a pat on the back and a “good luck” before they leave. We will be keeping Twitter and Facebook updated as much as possible, but we may have to break for the wrapping of wrists, application of icy hot, and making of Paleo snacks.

3) Wednesday the 3^rd is Coach CBo’s birthday, so give him a birthday spanking.  The lovely Miss J’s and Carol, aka Momma Boaz have birthdays this Saturday the 6^th.  Do not give them birthday spankings.

4) A super thanks to Ben and Avanti Savoia for putting on a great food seminar.  Remember to check out their blog and huge database of recipes!

Something cheeky,
Coach G

Jake Lloyd joining the CrossFit Ktown team. Not really. But seriously.

Warm-up: Foam Roll - 1) Quads, 2) TFL, 3) T-Spine; Activation - 1) Bird Dog, 2) Up Dog

Skill Work: Work up to a comfortable muscle snatch with overhead squat (use as further warm-up)

MetCon - 5 Rounds for Time:
7 Deadlifts (275/185lbs)
30 Air Squats
7 HSPU

A little snow didn’t keep many of you from improving your general physical preparedness today.  However, we regret to inform everyone that Doug did in fact stay home.  Ya, feel free to sling expletives at him.  Speaking of not showing up to things…

The free Saturday class has been cancelled for tomorrow.  I know, this has killed everyone’s weekend.  For this we apologize.  We don’t apologize for that washboard stomach that Paleo + CrossFit is giving you though.

As for the culinary workshop at Avanti Savoia on Sunday, it’s on like Donkey Kong, baby.  If the storm of the week suddenly turns in to the storm of the decade (which let’s be honest, it’s a bit early to judge isn’t it?), we will post an update about the culinary workshop.  So check the blog every few minutes tomorrow and Sunday.  Better yet, check the blog every few minutes for the rest of your and our existence.

James has officially crushed me on every MetCon I’ve done since coming off the strength cycle,
Coach G

Crusher of Worlds.

Megatron going strong on Saturday's Free Workout.

Kellie being a good client and updating her book.

Warm-up: FW circa building (50/35lb), 10 KB swings (50/35lb), WW circa building (25/10lb plate) x3

Front Squat: 5RM

MetCon - 3 Rounds for Time:
1 Strict Pull-Up
3 Kipping Pull-Ups
5 Jumping Pull-Ups
25 Double-Unders

Finisher: 120 second L-hang

Attention: If it snows as much as the weathermen/women say it is going to then keep eyes on the website to see if there are class cancellations. Also, bring you’re a-game for tomorrow’s MetCon.

We would like to welcome some new members to CrossFit Ktown, and I’m so happy to say some kick-butt female members! If you see Callie Caplenor, Cindy Douglas, Jennie Brooks, Samantha DeMange, Nanci Solomon, or Lee Lambert in the gym, tell them we are pumped to add them to the CrossFit Ktown crew. Let’s work hard to get some more people in here so we can move to a bigger location!

I would also like to invite all Ktown members to participate in the Warrior Dash in May. The price is $40 (use promo code: crossfit) for sign-ups but that includes a t-shirt and Viking helmet as part of the fee. Hello, that’s worth $40 right there. The competition is a run that includes fun obstacles, and a Viking party afterwards full of meats and beer. If you think you may be interested, visit the site and find out a little more about it. We already have several Ktowners signed up for the event!

Thinking about Viking helmet hair,
<3 Coach Miss J

Caroline sprinting it out on the last lap!

Ahhhhhhhhhh!!!!! A little scary, but love the effort.

Warm-up: (6/3) Wide, Normal, and Diamond Push-Ups x2
(6/3) Wide, Normal, and Narrow Pull-Ups x2
(Do the set of push-ups then move to pull-ups and back to push-ups)
30 Dislocates, Tricep Stretch, Lat Stretch

Skill: Handstand Push-Up

MetCon - For Time:
Body Weight Carry (70% for female) 800m

It is Wednesday so that means time for another fabulous Paleo recipe courtesy of Paleo Kitchen. Speaking of fabulous, don’t forget Avanti Savoia’s food workshop on Sunday the 31^st from 2-4pm. (That’s this Sunday). Also, we may have some crazy weather ahead of us soon. Please stay posted to the website if it begins to snow; we will make emergency posts if class is going to be canceled.

Today’s MetCon was rad,
<3 Coach Miss J

Brussel Sprouts with Beef and Apple

I want to eat this now.

Ingredients(for two):

- 200 gr beef slices
- 250 gr brussel sprouts, halves
- 1 firm, sour apple (breaburn)
- 80 ml sour cream
- butter
- nutmeg
- salt to taste and dietary beliefs

Cut your apple into little chunks. Cook the brussel sprouts in water for 3 minutes, this is the most important step because you really don’t want to overcook them! In a frying pan brown your meat in butter, don’t be stingy with the butter, it’ll make the sauce yummy. When it’s completely seared add the cooked sprouts. After another minute add the sour cream and the apple chunks. While that simmers for a minute or so, finish it with nutmeg and some salt if you like.

P.S. Even if you don’t like brussel sprouts, this recipe looks too good not to try. And it’s quick!

Showing some Ktown <3 with all those shirts!

Warm-up: 500m Row, (10 Dips, 20 Double-Unders, Waiter’s Walk circa building (50/35lb) x2)

Power Clean: 3×3

Press: 5RM

MetCon - Max Effort:
20 Sprints at 50m
(jog back to starting point)

First of all, we apologize for having no guest blog post today. We will definitely have one for you guys next Tuesday. So… now would be a good time to volunteer to write a guest blog if you are interested. Don’t be shy. I’m sure we have some great writers out there! The topic can be about anything you want, as long as it is someway related to CrossFit.

Any takers?
<3 Coach Miss J

P.S. The Garage Games in Woodstock, GA are not this coming weekend but the next. We have a few members competing and are so proud of them! I’m also excited to say that for all but one this is their first CrossFit competition. We will keep Facebook and Twitter updated with pictures and feed from the comp, so please follow our athletes and show them some support. Give a round of applause to Doug Coffin, Taylor Layman, Brandon Bergin, and Cesar Ruiz, and go check out their profiles. Go Ktowners!

P.P.S Bring gloves and beanie/ any other warm clothes you want to class tomorrow!