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Monthly Archives: April 2012

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27 04, 2012

TGIF (Thank God Intermittent Fasting)

By | 2017-04-25T14:38:40+00:00 April 27th, 2012|CrossFit Ktown Knoxville, Uncategorized|Comments Off on TGIF (Thank God Intermittent Fasting)

Warm-up: Mobility Prep MetCon – 12.10: Fight Gone Bad What a day!  Many a record was broken today, both personal and gym.  Rest up and water yourselves properly this weekend.  Paleo Challenge in full swing, so get your ancestrally-based eat on!  We will hit next week hard with our last Ktown Open workout. [...]

26 04, 2012

FGB

By | 2017-04-25T14:38:40+00:00 April 26th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: Foam Roll, Bottom of Squat (3 Minutes), (10 Spiderman Lunges, 10 Dislocates, 10 Kossach Squats, 10 Scorpions x2) Front Squat: 3x5 MetCon – 4 Rounds Not For Time: 300m Row 3 Muscle-Ups 10 STRICT Knees-to-Elbows 1 Sled Drag (50m) Tomorrow is Friday and that means Ktown Open WOD 12.10! If you couldn’t [...]

26 04, 2012

12.10 Has Arrived

By | 2017-04-25T14:38:40+00:00 April 26th, 2012|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up: [10 Hang Snatch High Pulls (45lbs), 10 OHS (45/25lbs) x2] & [10 KBS (50/35lbs), 10 Sit Ups x2] Snatch: 1 Rep Every 30s for 10 Minutes @ 75% MetCon – For Rounds: 1 Minute to Complete 5 Pull Ups 5 Burpees 10 Air Squats (If Round is not completed within 1 minute [...]

25 04, 2012

Guest Blog Post(s)

By | 2017-04-25T14:38:40+00:00 April 25th, 2012|CrossFit Ktown Knoxville, Uncategorized|1 Comment

  Warm-up: Joint Mobility Press: 1-1-1; 3x3 Bench Press: 3x3 MetCon – 5RFT: 10 Dips 200m Run Tonight is a special post.  It is actually two guest blog posts.  What a night!  Let us begin with the shortest first: Have you ever wanted to hike all six trails to Mt. LeConte in one [...]

24 04, 2012

20RM squats are life-changing

By | 2017-04-25T14:38:40+00:00 April 24th, 2012|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-up: 2 Rounds – 10 Good Mornings, 10 Back Squats, 10 Behind the Neck Push Press; 30 sec Hip Opener and Samson Stretch Squat: 20RM MetCon – 3RFT: 25 KBS (50/35lbs) 15 V-ups 1)      If you have yet to get your picture taken for the Paleo Challenge, do so ASAP. 2)      There will [...]

21 04, 2012

12.9 Was Mighty Fine

By | 2017-04-25T14:38:41+00:00 April 21st, 2012|CrossFit Ktown Knoxville, Uncategorized|Comments Off on 12.9 Was Mighty Fine

Warm-up: Joint Mobility MetCon – 12.9 Olympic Weightlifting Meet: Snatch: 1RM (5 Attempts) Clean and Jerk: 1RM (5 Attempts) (All Rules of an Olympic Weightlifting Meet Apply. No Press Outs. Bar Cannot Decrease in Weight.) Remember to calculate your score and keep track of it in your book. We will get total points [...]

20 04, 2012

Paleo lecture

By | 2017-04-25T14:38:41+00:00 April 20th, 2012|CrossFit Ktown Knoxville, Uncategorized|Comments Off on Paleo lecture

Warm-up: Joint Mobility Group Shoulder Mobility MetCon – For Total Reps: 2 Minutes Wall Balls (20/14lbs) 1 Minute Burpees 3 Minutes Rest 1:30 Minutes Wall Balls 1:30 Minutes Burpees 3 Minutes Rest 1 Minute Wall Balls 2 Minutes Burpees Finisher: Row 1k @ 70% If you missed the Paleo lecture tonight, here is [...]

19 04, 2012

Twelve.Nine

By | 2017-04-25T14:38:41+00:00 April 19th, 2012|CrossFit Ktown Knoxville, Uncategorized|7 Comments

Warm-up: 10 Dislocates, 10 Reverse Hypers, 10 Dead Hang Shrugs, 10 Pistols x2 20 Minutes to Find: Deadlift: Moderate Set of 5 Hang Power Clean: 3RM Jerk: 2RM MetCon – 4 Rounds Not For Time: Max Ring Rows 10 Good Mornings (95/65lbs) Max HSPU 10 Pistols (Total) Finisher: 3 Minutes Hollow Rock Guess [...]

18 04, 2012

How do you convince someone to do Paleo?

By | 2017-04-25T14:38:41+00:00 April 18th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: Joint Mobility MetCon – For score: 3 Rounds - 1 min Back Squat (135/95lbs) 2 min Rest -Rest 5 minutes 5 min AMRAP - 10 Pull-ups 5 Deadlifts (185/135lbs) -Rest 5 minutes 3 min AMRAP Turkish Get-ups As you well know, we have a Paleo challenge coming up soon.  We begin this [...]

17 04, 2012

PC!…doesn’t stand for politically correct

By | 2017-04-25T14:38:41+00:00 April 17th, 2012|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: Arm Swings, Leg Swings, Foam Roll, [10 Mobility Lunges, 10 Hollow Rocks, 10 Push Ups x2] Power Snatch: Build to Heavy Single (15 Minutes) Power Clean + Push Jerk: Build to Heavy Single (12 Minutes) MetCon – For Total Time: 5 Minutes- 15 Unbroken KB Swings (50/35lbs) Followed by 2 Rounds 400m [...]