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April 2012
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Monthly Archives: April 2012

2704, 2012

TGIF (Thank God Intermittent Fasting)

By |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.

Here is the early heads up […]

2604, 2012


By |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: 3×5
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 view the video and still don’t know what the […]

2604, 2012

12.10 Has Arrived

By |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 then athlete must run for distance the remaining minutes […]

2504, 2012

Guest Blog Post(s)

By |April 25th, 2012|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up: Joint Mobility
Press: 1-1-1; 3×3
Bench Press: 3×3
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 day? If so, contact for more information. Please enter “I love […]

2404, 2012

20RM squats are life-changing

By |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 be a Lululemon trunk show this Wednesday at […]

2104, 2012

12.9 Was Mighty Fine

By |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 turned in after the Ktown Open is […]

2004, 2012

Paleo lecture

By |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 the old one:

Coach Pat Head,
Never forget.

1904, 2012


By |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)
10 Pistols (Total)
Finisher: 3 Minutes Hollow Rock
Guess what? It’s time for 12.9! You will either be very excited or very […]

1804, 2012

How do you convince someone to do Paleo?

By |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 coming Monday, actually.  How can I convince you to try it?  I must admit, […]

1704, 2012

PC!…doesn’t stand for politically correct

By |April 17th, 2012|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: Arm Swings, Leg Swings, Foam Roll,
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 Run
30 Air Squats
20 HR Push Ups
Paleo Challenge in […]