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September 2010
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Monthly Archives: September 2010

1509, 2010

Week 3, Strength

By |September 15th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-Up: 10 wide squats, 10 narrow squats x’s 2. Then Lacrosse ball work on hips and quads 2 min. work on each area. 1 min. work on each leg in hip opener and couch stretch
Squat: 5RM (90% of true 5RM)
MetCon – For Reps:
5 min Row for calories
Rest 1 min.
5 min 400m run (each 400m = […]

1409, 2010

Greeting to new coaches

By |September 14th, 2010|CrossFit Ktown Knoxville, Uncategorized|11 Comments

Warm-up: 5 Pass Throughs, 15 Walking Lunges, 10 OHS, 20 Leg Swings x3
Press: 5×5
MetCon – For Time:
25 Double-Unders
Strict Pull-Ups
Goblet Squat (50/35lbs)
25 Double-Unders
Finisher: 3 Rounds Not For Time
10 Oblique GHD Sit-Ups
Max L-Hang
I apologize for the lateness, but Coach CBo, G, and I wanted to officially welcome the newest coaches to our ranks. Most of you have […]

1309, 2010

Marine Mud Run

By |September 13th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments

Warm-up: 300m Row, 25 Push Presses (45/25lbs), 300m Row
Clean: Work to heavy single; follow with 10 singles at 80%
Front Squat: Use the clean heavy single weight and do a max set
MetCon – For Time:
30 Clean and Jerks (50% of heavy single)
Finisher: Work on weaknesses
The Marine Mud Run went off without a hitch.  Every Ktowner got […]

1009, 2010


By |September 10th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up: CFWUx2, 4 Minutes Shoulder Rolling, External Rotator Band Stretch (30 seconds each arm)
Deadlift: 5RM
MetCon – For Time:
DB Thrusters (50/25lbs)
Deadlift (135/95lbs)
Finisher: Splits
Not much to say other than have a great weekend! If you aren’t doing the Marine Mud Run tomorrow Coach CBo and Coach G expect to see you at the gym. Here are a […]

909, 2010

September stands for fun.

By |September 9th, 2010|CrossFit Ktown Knoxville, Uncategorized|14 Comments

Warm-up: 20 High Knees, 20 Butt Kicks, 20 Lunges, 5 Attemps at Max Double Unders
MetCon – 1 Round FGB:
Wallball (20/12lbs)
SDHP (75/55lbs)
Box Jumps (24/18”)
Push Press (75/55lbs)
Row for calories
1 minute at each station, max reps
Squat: 5RM
Bench Press: 5RM
MetCon – For Time:
500m Row
Hey yous guys (yelled like the kid from The Goonies). It’s been a great couple of […]

809, 2010


By |September 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: Spend 10 min. in the bottom of a squat (rest as needed), 10 arm circles in all directions, 3 narrow, wide, & regular push-ups; 3 wide, narrow, & regular pull-ups
Weighted Pull-Ups: 3×5
Good Mornings: 3×10 (30% of 1RM Squat)
MetCon – 4 Rounds Not for Time:
30 seconds in a Handstand
10 GHD Sit-ups
10 GHD Reverse Hypers
Finisher: Bulgarian […]

709, 2010

Baby got back!

By |September 7th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: 20 Overhead Walking Lunges (45/25lbs), 500m Row, 20 KB Snatches (35/20lbs)
Squat: 3×5
MetCon – The Chief:
AMRAP 5 Rounds of 3 min work 1 min rest –
3 Power Cleans (135/95lbs)
6 Push-ups
9 Air Squats
My work is finished here.  Practice CrossFit is taking care of the post tonight.

Practice CrossFit

Coach G

309, 2010

Orange and White

By |September 3rd, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up: CFWUx2, Lat Stretch (30 seconds), Hip Opener Stretch (30 seconds)
Deadlift: 85% of 5RM for 5
MetCon – Fight Gone Wild:
3 Rounds – 1 minute at each station
Kettlebell Swings (70/50lbs)
KB Sumo-DL-High-Pull (70/50lbs)
Split Jumps
KB 2-Handed Push Press (70/50lbs)
(Rest 1 minute between Rounds. Score total reps.)
Living in East Tennessee, practically right by UT campus, it’s impossible not to […]

209, 2010

T-Nation Explains

By |September 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: 20 Push-Ups, Rotator Cuff Stretch (30 seconds), Hip Opener Stretch (30 seconds), 10 Shoulder Extensions
Bench Press: 5×3
Dumbbell Bench Press: 2×15
MetCon – For Time:
8 – 400m Interval Runs
Rest 1 minute between runs.
(Score the slowest time. If the runs aren’t completed in a 30 minute time cap then multiply the # of runs remaining by 20 […]

109, 2010

The dawn of a new Wednesday era.

By |September 1st, 2010|CrossFit Ktown Knoxville, Uncategorized|10 Comments

Warm-Up: 10 Deep Lunges (45/25lbs) 12”, 10 Serratus Push ups, 10 Arm circles (all directions) x’s 3
MetCon – Fran:
21-15-9 For Time
Thrusters (95/65lbs)
Finisher: Rise from your own ashes
-You may have heard myself (CBo), G, or Miss J preach in the past about the 10 General physical skills which we are working on improving when we […]