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February 2011
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Monthly Archives: February 2011

2802, 2011

CrossFit Sectionals

By |February 28th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-Up: Foam Roll your body, 10 Backward Walking Lunges, Pigs on Ice Skates same distance, 10/6 PP (45lbs), 10/6 OHS (45lbs) 10 Push Ups x’s 2
Squat: 5-3-1
MetCon – For Time:
30 SDHP (115/75lbs)
30 Ring Dips
50 V-Ups
50 Double-Unders
Partition or complete this work however you please
Finisher: 2 min. accumulated work of L-Sit
-The CrossFit Games season is upon us! […]

2502, 2011

Great stuff!

By |February 25th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up: 50 Double-Unders, (12 Single Straight Legged Deadlifts (45/25lbs), 12 Box Jumps (24/18”), Plank Hold (30 seconds) x2)
Deadlift: 3RM
MetCon – For Rounds/ Reps:
3 Minutes Work, 1 Minute Rest – 5 Sets
3 Handstand Push-Ups
6 Squat Snatches (135/95lbs)
9 Sit-Ups
(Ex: If you finish set 1 at 5 squat cleans then pick up set 2 with the 6th squat […]

2402, 2011

Another Thursday

By |February 24th, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: 500m Row, (16/10 Deep Lunges (45lbs), 10 Serratus Push-Ups, Lat Stretch (30 seconds each), 10 Banded Hip Openers x2), Foam/ LAX Ball Roll (5 minutes)
Overhead Squat: 3-3-3
MetCon – For Reps:
2 Rounds – 1 Minute at Each Exercise
OWLs (45lbs/25lbs)
Push Press (45lbs)
Finisher: Split Squat on Wall
Well folks, it’s Thursday and that means the week is almost […]

2302, 2011

Nothing like a pair of O-Shoes

By |February 23rd, 2011|CrossFit Ktown Knoxville, Uncategorized|7 Comments

Warm-Up: Floor Press, Front Squat, PP, Good Morning w/ 45/25lbs x’s 3
Pec Stretch, External Rot. Band Stretch
Pull-Ups: 3×5 (Strict & weighted if possible)
MetCon – 5RFT:
25 KB Swings (50/35lbs)
20 Squat Jumps
15 Burpees
10 1-Arm PP (50/35lbs)
-With each week it seems as if another person in the gym is sporting a brand new pair of Inov8’s, which have […]

2202, 2011

Twister Tuesdays

By |February 22nd, 2011|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up: Foam Roll T-spine, 2 Rounds – 20 Walking Lunges w/ Twist, 10 Parallette Push-ups, 10 KB Sumo Deadlifts (70/50lbs); Seal Stretch, Hip Opener, Perfect Squat on Wall
Press: 3×3
MetCon – For Reps:
Power Clean (135/95lbs)
Box Jumps (24/18”)
Double Unders
2 minutes at each movement, no rest between
Finisher: 2 max sets of ring dips
It’s good to be home from […]

2102, 2011

PR City

By |February 21st, 2011|CrossFit Ktown Knoxville, Uncategorized|7 Comments

Warm-Up: 10 KB Swings (50/35lbs), 10 SDHP w/ KB, 20 Sit ups, 10 Goblet Squats w/ KB x’s 2
Barbell Complex: 5 reps of Hang Power Snatches (45/25lbs), 5 Squat Snatches, 5 OHS, 5 Snatch Balances
Snatch: 1RM
MetCon – For Time:
500m Row
-The epitome of brevity in me saying how proud I am of the past few weeks. […]

1802, 2011

Come on people!

By |February 18th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: 10 Arm Circles (all directions), 10 Leg Swings (all directions), 10 Serratus Push-Ups, 30m Overhead Walk (25lbs) x2
Bench Press: 5-3-1
MetCon – 20 Minute AMRAP:
Max Push-Ups
8 Squat Snatches (95/65lbs)
400m Run
(Score = Total Push-Ups. No resting in the plank position.)
Now I know you guys aren’t slackers because you do CrossFit and CrossFit […]

1702, 2011

Climbing Whoops

By |February 17th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up: 2 Minute Foam Roll Legs, 2 Minute Foam Roll T-Spine, Hip Opener (30 seconds), 20 Lunges, 20 Push Press, 10 Hang Power Snatches, 10 Pull-Ups
Speed Deadlift: 1 DL every 30 seconds for 10 minutes (65% 1RM) – Load up tension
MetCon – Not For Time:
3-3-3-3 Clean Pulls (start with 1RM clean and increase in weight […]

1602, 2011

My apologies for the amateur hour you’re about to witness…

By |February 16th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: 5 Wide, Normal, Narrow Push-ups, 5 Wide, Normal, Narrow Chin-Ups, 10s Handstand Hold Wide, Normal, Narrow, 60s Hollow Rock, Band Lat Stretch, Floor External Rotator Cuff Stretch, 30s Handstand Hold
Rack Jerk: 1RM
MetCon – AMRAP 9 min:
10 Split Jumps
10 1-arm KB OHS (50/35lbs)
10 Burpees
Last Saturday was a lot of fun, and hopefully you all have […]

1502, 2011

Climbing Trip!

By |February 15th, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Coach G in action.

Warm-up: 500m Row, CFWU, Foam Roll T-Spine, 20 Leg Swings (all directions)
Front Squat: 1RM; 2 Max Sets @ 80% 1RM
MetCon – For Time:
400m x 2
40 Supine Body Rows  (18”/12” Box)
60 Sit-Ups
30 KB Swings
(Complete in any order. Ex: 400m Run, 20 Body Rows, 30 Sit-Ups, 15 Swings x2)
This just in […]