NEWS: We will remain closed for today, including the O lifting class Every coach is out of town except G. And G just now got sick. Friday will have normal hours.

ANNOUNCEMENT: Ktown is closed Thursday morning and noon. Check back for details on the evening. Sorry for the inconvenience. You will live to fight another day.

Good crew. Great night!

Warm-up: Arm Circles; 2 Rounds – 5 Wide Pull-ups, 10 Serratus Push-ups, Hip Opener, 10 OHS, 5 Dislocates

Snatch Complex: 1 Snatch Deadlift, 1 Hang Power Snatch, 1 Snatch Balance – build to heavy 3, 2, and 1

Zercher Squat: Build to comfortable set of 5

3 RNFT:
5-10 Unbroken Ring Dips
20 Windshield Wipers
30s Hip Opener
15 Banded Back Extensions

Quick guest post from E$ Momma Slocum 9000:

Dogwood Arts is seeking public relations, communications and marketing students interested in a part-time internship.  Interns will have the opportunity to gain real-world experience by working alongside professionals in a non-profit organization which is run like a small business.  Dogwood Arts needs individuals who are motivated, have excellent written and oral communication skills, and are comfortable promoting the organization through client relations.  Interns will be expected to create written correspondence, maintain social media, proof marketing materials, handle incoming and outgoing telephone calls, and collaborate with the staff on multiple projects.  Ideal candidates would also have excellent computer skills.

The Dogwood Arts mission is to help support arts education in our school, to promote the visual and performing arts, and to preserve and enhance the natural beauty of our region.  The organization is responsible for the successful planning and execution of multiple large and small events in Knoxville, primarily the House & Garden Show in February and Dogwood Arts Festival in April.  More info can be found at www.dogwoodarts.com.

This is an unpaid internship, but parking downtown is free;  commitment of 8-10 hours per week.

If interested, please send resume to jbaxter@dogwoodarts.com and eslocum@dogwoodarts.com.

Word around the gym is...this one might be back tomorrow!

Warm-up: Pigs on Ice Skates (30m), 10 Arm Circles (All Ways), 10 Leg Swings (All Ways), 10 Dislocates (All Ways), 10 OHS (PVC)

3 Rounds Not For Time:
3-5 Muscle Ups
10-12 Rolling Pistols

Skill: Double-Under Practice (10 Minutes)

MetCon – For Reps:
Alternating Tabata
Thrusters (95/65lbs)
Burpees
(Score Total Thrusters and Total Burpees)

Finisher: 3×10 Stall Bar Leg Raises

Hey all, I just wanted to remind the competitors that if you are going to compete in Garage Games, sign-up asap! If you are preparing for Sectionals, they are right around the corner! February is going to be a month packed full of competitions, fun events (like Sunspot Social Hour), birthdays, O-lifting meets, and maybe a few cancelled Saturday free classes. (I know, sorry, but there is so much fun stuff)! Keep your ear to the ground and your eyes to the whiteboards/ our website for details when it gets a little closer to time.

How about that thruster/burpee combo,
<3 Coach Miss J

Just having a good time.

Today was yummy.

Come out this Friday at 6:30PM and help us send Mike Gilmore on his way to the JAG Corps (not pronounced like a dead person).  There will be some wings from Dead End BBQ and some other goodies provided by the ever-ebullient Fran Hahn.  It is a BYOB affair, and it is sure to draw the finest of people.  If people are keen, we may even head out downtown afterward.

Coach G

Work.

Warm-up: 200m Run, 10 Halos, 10 Goblet Squats, 10 1-Arm KB Snatches (each arm), 10 Little Mermaids x2

Clean Pulls: 1 Rep Every 30s x 15 (110% 1RM)

MetCon – Helen:
3 Rounds for Time
400m Run
21 KB Swings (50/35lbs)
12 Pull-Ups

*** Competitors be ready to start the competition workout at 9AM! It will take the majority of an hour!

Drum Roll please… and the winners of the 2012 Paleo Challenge are – Mike Gilmore and Lesley Thompson! Congratulations both of you for working so hard throughout these 10 weeks. To everyone who competed and didn’t win the grand prize, you still earned a truly tremendous reward. I say this after every Challenge, but all who competed learned how to eat healthy, sleep better, recover quicker, crush MetCons, increase strength, and LOSE WEIGHT! I realize everyone wanted to win, but losing weight was the goal of this Challenge and everyone won in that respect. I have encouraged some of you to continue being very strict on Paleo, and for those not looking to lose much more weight…live Paleo. It is so important to keep up these good habits you have formed in the 10 weeks of being (hopefully) strict. All coaches will gladly continue to check a food journal or talk to you about what you’re eating. I want you people to look and feel exactly how you want to look and feel, and I am positive Paleo + CrossFit will get you to that point!

Keep on truckin,
<3 Coach Miss J

He's just so excited to have won! (Has zero to do with graduating.)

Congrats Lesley + lizard!

Sometimes it hurts...

Warm-up: 10 Dislocates, 10 Side Dislocates, 10 Dislocates in OHS Position, Samson Stretch (30s), Dead Hang (20s), Hold Bottom of OHS for 1 Minute (45/25lbs)

Overhead Squat: Heavy Double (20 minutes)

MetCon – 5 Rounds Not For Time:
Sled Drag (50m)
L-Sit (30s)
Hamstring Stretch (30s)
GHD Back Extensions

All is right in the world because Barcelona once again beat Real Madrid. I know you guys were really wondering about the outcome after last night’s post.

So is everyone enjoying this week as a recovery week? If you hadn’t realized the squats were a little lighter, there were more “get work done” days and the MetCons, well were MetCons, but maybe a tad bit easier. With that said, you know what that means for next week. Get ready to work… dun dun dun… *evil music sounds.*

Lastly and most importantly, tomorrow we will announce the Paleo Challenge Winter 2011-2012 WINNER! Now you really will be on the edge of your seats for the outcome of that one. Also, please rewrite your emails on the board for your pictures because the handstand push-ups erased them. My B.

Sled drags suck,
<3 Coach Miss J

Always a good sign when Pikachu wears blaugrana!

Warm-up: 400m Row, 60 Hollow Rocks, 20 Lunges w/ Twist, 20 Wide Grip Pull-Ups, 20 Wide Push-Ups, Leg Swings & Arm Circles (All Ways), Foam Roll

Front Squat: 3×5 @ 60% 1RM

Skill: Handstand Work

MetCon – AMRAP 8 Minutes:
1 HSPU
1 V-Up
2 HSPU
2 V-Ups
3…∞

I can’t make an intelligent post tonight. Must…Watch…Barca vs Real.

Hopefully my Blaugrana won’t let me down,
<3 Coach Miss J

I wish it would snow like this again...

Warm-up: Joint Mobility

3 Rounds not For Time:
12 Pistols
20-30 sec L-sit
12 Toes-2-Bar

MetCon – AMRAP:
5 min -
3 Deadlifts (225/155lbs)
6 Toes-2-Bar
3 min rest
5 min -
3 Clean and Jerk (135/95lbs)
9 Burpees
3 min rest
5 min -
3 Hang Power Snatch (95/65lbs)
12 Double Unders

BIG ANNOUNCEMENT!  The Olympic Lifting class is moving to Thursday nights beginning NOW.  So there is NO OLYMPIC LIFTING CLASS TOMORROW.  Same time, same PR-setting atmosphere, same concept, just all on a new day.

So, uh, AG…I guess that means you and I will change our weekly get together to Thursdays.

Coach G

Thoughts on today’s workout in the form of “Today was _____.”  Post to comments.

As of two weeks ago, CrossFit Ktown had 23 5-star reviews on our Google Maps listing.  We had amassed these reviews over our past 3 years of business.  There were some from the usual suspects like the Slocums, Rise-up, and other veterans, but we also possessed many reviews from random drop-ins that worked out with us just once.  These reviews were especially meaningful as we only had sixty minutes of time to spend with these people.  We left some indelible marks on many of those drop-ins; we affected them enough to go home and write a very kind review and give us a five star rating without us even mentioning it.

Somewhere between 6-14 days ago all of our reviews disappeared.  We contacted Google, which is almost impossible to do by the way, and they said it was probably a merger of business listings.  We explained that nothing had actually changed in our business listing.  The kind lady did some digging and found out the reason was more sinister.  Someone(s) had gone through each review and flagged it as spam/inappropriate.  We have no idea who did this and there is no recourse.  Instead, we will double our efforts of giving you all the best service and atmosphere possible.

So when Miss J asked you all to write a review last week, it was not because we force our members to do anything of the sort.  We believe in free will.  If we do our jobs correctly, we know that our members will speak highly of us whether it is to their friends and family or to an internet review site.  We asked you all to write the reviews, positive or negative, because it is our only means of advertising.  We do not spend money on advertising.  We are growing too fast as it currently stands, so we do not want to throw money away growing us even faster and diluting our product for you.  But we do appreciate the lengths our members go to spread the good work of CrossFit Ktown.

This is why we were especially disheartened to find all of our hard-earned reviews gone.  And this is exactly why we reached out to you all last week to, if you personally felt compelled, write a Google Maps review.  We thank you all for helping us out there.  We hope to have those reviews cleared of their spam/inappropriate status and put back up in the very near future.

CrossFit Ktown

Toes-2-bar anyone?

Warm-up: Shoulder and T-Spine Mobility, (10 Halos, 10 Little Mermaid Push-Ups, 10 Table-Makers, 10 Serratus Push-Ups x2)

Bench Press: 5-4-3-2-1

MetCon – 20 Minute AMRAP:
2 Minutes On – 2 Minutes Off
5 Ground-to-Overhead (135/95lbs)
8 Air Squats
5 Games Push-Ups

Every now and then we ask you to do something for us other than just working out, eating right, and sleeping enough. Now is one of those times. If you guys will pretty please write a google review of CrossFit Ktown we would be much obliged! You might be surprised how much action that site sees and your reviews have definitely brought people into the gym. Go to “CrossFit Ktown” on google maps and the rest is easy to figure out. No other news except see you tomorrow for the free class!

Review Away!
<3 Coach Miss J

This is really not Paleo, G... but definitely manly.

Warm-up: Pigs on Ice Skates (50m), (5 Hang Power Snatch, 5 Hang Squat x2) Snatch, Foam Roll T-Spine

2 Rounds Not For Time:
6 High Box Jumps
10-18 Unbroken Knees to Elbows
8-12 Ring Push-Ups

Snatch: 3-3-3

MetCon – 13 Minute AMRAP:
3 Muscle-Ups
15 Sit-Ups
7 Hang Power Cleans (115/75lbs)

I appreciate all of the votes for what kind of shirts to purchase. We will definitely be ordering some hoodies, due to the major consensus. Next, there will be no closings of class times on Monday, or MLK day, if you’ve forgotten your holidays. Lastly, it’s great to see all of our students back in action at Ktown, and all of our non-students who have been traveling throughout the holidays.

We missed you kids,
<3 Coach Miss J