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Monthly Archives: September 2010

14 09, 2010

Greeting to new coaches

By | 2017-04-25T14:39:32+00:00 September 14th, 2010|CrossFit Ktown Knoxville, Uncategorized|11 Comments

Warm-up: 5 Pass Throughs, 15 Walking Lunges, 10 OHS, 20 Leg Swings x3 Press: 5x5 MetCon – For Time: 25 Double-Unders 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Sit-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 [...]

13 09, 2010

Marine Mud Run

By | 2017-04-25T14:39:33+00:00 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 [...]

10 09, 2010


By | 2017-04-25T14:39:33+00:00 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: 21-15-9 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 [...]

8 09, 2010


By | 2017-04-25T14:39:33+00:00 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: 3x5 Good Mornings: 3x10 (30% of 1RM Squat) MetCon – 4 Rounds Not for Time: 30 seconds in a Handstand [...]

7 09, 2010

Baby got back!

By | 2017-04-25T14:39:33+00:00 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: 3x5 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 [...]

3 09, 2010

Orange and White

By | 2017-04-25T14:39:33+00:00 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) Double-Unders (Rest 1 minute between Rounds. Score total reps.) Living [...]

2 09, 2010

T-Nation Explains

By | 2017-04-25T14:39:34+00:00 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: 5x3 Dumbbell Bench Press: 2x15 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 [...]