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Monthly Archives: June 2012

28 06, 2012

The move may be hot…

By | 2017-04-25T14:38:36+00:00 June 28th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Squat: 1RM MetCon – For Time: 10-9-8-7-6-5-4-3-2-1 KB Swings (70/50) V-Ups Hey all. I know we have had a ton of posts lately on the move. Well here’s another and it’s super important!!! 1) We will not, AT FIRST, have a water fountain so please bring water bottles to class. 2) Bring a water [...]

27 06, 2012

Hai, you guyz are moving?

By | 2017-04-25T14:38:36+00:00 June 27th, 2012|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up MetCon – For Time: 5k Run or Row Finisher: Cool down and stretch James and Ben say that the mat donation drive is running smoothly.  We really want to thank all of you for being so generous in donating to the cause.  I spent a lot of the afternoon drawing with chalk [...]

26 06, 2012

Pure, unadulterated growth…

By | 2017-04-25T14:38:36+00:00 June 26th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

  Warm-up 1a) Floor Press 3x10 1b) Strict Chin-ups 3x15 MetCon – Tabata: Sit-ups Ring Rows -score lowest round Again, Saturday is the move day.  We are quadrupling our area.  If we continue expanding at this pace, namely quadrupling every 2 years, CrossFit Ktown’s square footage will be twice that of the United [...]

21 06, 2012

No picture tonight, this is too serious…

By | 2017-04-25T14:38:36+00:00 June 21st, 2012|CrossFit Ktown Knoxville, Uncategorized|11 Comments

Warm-up Press: 5-3-1, ME set @ 60% MetCon – Grace: 30 CJ (135/95lbs) Finisher: 50 Windshield Wipers And so it becomes more or less official today.  Our spot has been subleased and we are going to be moving on Saturday, June 30th. Once again, tell all your friends how you’re going to help your [...]

20 06, 2012

Minimum effective dose…

By | 2017-04-25T14:38:36+00:00 June 20th, 2012|CrossFit Ktown Knoxville, Uncategorized|3 Comments

  Warm-up 1a) Front Squat: 5x3 @80% 1b) Max Strict Chest-to-bar Pull-ups MetCon: 3x500m Row Full walking rest between Score slowest Minimum effective dose of Coach G: very low.  You don’t need to see a lot of me to have you day brightened and bettered.  There have been studies.  So what is minimum [...]

19 06, 2012

Injury Screening

By | 2017-04-25T14:38:36+00:00 June 19th, 2012|CrossFit Ktown Knoxville, Uncategorized|6 Comments

  Warm-up Deadlift: 5RM MetCon – AMRAP 8 min: 10 HSPU 30 Double Unders Finisher: 3x5 Front Lever Negatives The injury screening put on by Foothills Physical Therapy will be moved to the following Saturday, July 7th.  You can thank the moving of CrossFit Ktown for that.  We have a 99% chance of [...]

15 06, 2012

You is kind, you is smart, and you is important.

By | 2017-04-25T14:38:36+00:00 June 15th, 2012|CrossFit Ktown Knoxville, Uncategorized|6 Comments

The Olympic lifting class just PR’ed all over your face tonight.  And they are not apologizing.  We had, at the very least, TEN different people set new personal records on their clean and jerk tonight.  And these are not a bunch of newbs coming in and setting records every week.  Some of them [...]

14 06, 2012

Dunbar’s Number, again.

By | 2017-04-25T14:38:36+00:00 June 14th, 2012|CrossFit Ktown Knoxville, Uncategorized|8 Comments

Warm-up Hang Clean + Split Jerk: Build to heavy single, 95%x1, 90%x1 High Bar Pause Squat: 3x3 w/ 5 sec pause in absolute bottom MetCon – For Time: 500m Row 40 Toes to Bar 400m Run 40 V-ups 500m Row I remember when the blog existed as a larger percentage of my priority.  [...]

13 06, 2012

Historical Reenactment

By | 2017-04-25T14:38:37+00:00 June 13th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up 1a) Bench Press: 4x5 1b) DB Bench Row: 4x5 each arm HEAVY MetCon – 5RFT: 20 Wallballs (20/14lbs) 50 Double Unders 2 min Rest I had some questions just this week about cholesterol and special populations.  Chris Masterjohn just did a post on what we really know, and don’t know, about the [...]

12 06, 2012

Back to work…

By | 2017-04-25T14:38:37+00:00 June 12th, 2012|CrossFit Ktown Knoxville, Uncategorized|Comments Off on Back to work…

  Warm-up: Joint Mobility Lax Ball Work: Rhomboids and Pec Minor Power Snatch: Heavy 3, 95%x3, 90%x3 MetCon – AMRAP 7 min: 7 Front Squats (135/95lbs) 7 Pull-ups Finisher: 3x15 Weighted Straight-leg Sit-ups & Supermans I guess it is time to make this news blog-official: we are moving to a new, bigger spot [...]