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Monthly Archives: July 2012

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28 07, 2012

Kids class!

By | 2017-04-25T14:38:34+00:00 July 28th, 2012|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Deadlift: 3RM Power Clean + Jerk: Every 30s for 10 Minutes @ 50% of 3RM Deadlift MetCon – For Time: 20 Pull-Ups 30 Push Ups 40 Sit-Ups 50 Air Squats Can’t wait for the kick-off of our CrossFIt Kids program tomorrow! The Free class at 10AM and the Kids class will go [...]

27 07, 2012

Update (a very young word, all you lexophiles)

By | 2017-04-25T14:38:34+00:00 July 27th, 2012|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Push Press: 3-3-3-2-2-1-1 Jerk Dip Squat: 5x3 @ 110% of 1RM Jerk MetCon – 3RFT: 10 DB Hang Squat Clean Thrusters (50/35% BW) 50 ft Double Waiter’s Walk Finisher: 50 Ab Wheel Roll Outs If you were in the Paleo Challenge that just ended, make sure you get your vote in soon.  [...]

25 07, 2012

CrossFit Kids!!!!111

By | 2017-04-25T14:38:34+00:00 July 25th, 2012|CrossFit Ktown Knoxville, Uncategorized|7 Comments

Warm-up 1a) Bench Press 5x5, rest 60s 1b) Strict Leg Raises 5x8 MetCon – Alternating Tabata: Double Unders Mountain Climbers If I had a penny for every time I heard the comment, “I wish I had known about CrossFit when I was younger”, I would be almost $1.00 wealthier.  But seriously, I know [...]

24 07, 2012

CrossFit Skinny

By | 2017-04-25T14:38:35+00:00 July 24th, 2012|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up Barbell Complex: 1 Power Clean + 2 Front Squats – Start @ 50% 1RM MetCon – Jackie: 1k Row 50 Thrusters (45lbs) 30 Pull-Ups Exciting news guys and gals, the week of August 1st Ktown is starting a new class two nights a week (at 7:30pm)! Due to a massive amount of [...]

18 07, 2012

Train Smart…Duh.

By | 2017-04-25T14:38:35+00:00 July 18th, 2012|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up Overhead Squat: 3RM – 15 Minutes MetCon – For Time: 12-18-15-12-9-6 Pull-Ups Sit-Ups 50ft Walking Lunges Some of you have heard me say “train smart.” (If you haven’t by now I might be surprised.) These words of wisdom apply to every athlete at our gym, just in different respects. For instance, doing [...]

13 07, 2012

Steve-O at the Games

By | 2017-04-25T14:38:35+00:00 July 13th, 2012|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up A1) Clean Pulls: 5x3 A2) Max set of ring dips MetCon – 5RFT: 30 Double Unders 15 Front Rack BB Lunges (95/65lbs) 10 Tuck Jumps CrossFit Games 2012 pick back up tomorrow after a day of rest on Thursday.  Wednesday saw the athletes complete a short triathlon and obstacle course out at [...]

11 07, 2012

CrossFit, may cause confidence

By | 2017-04-25T14:38:35+00:00 July 11th, 2012|CrossFit Ktown Knoxville, Uncategorized|Comments Off on CrossFit, may cause confidence

Warm-up Press: 3RM; Max Set at 70% 3RM MetCon – EMOM 10 Minutes: 2 Power Cleans (185/135lbs) 3 Bar Facing Burpees Rest 5 Minutes MetCon – AMRAP 4 Minutes: 10 KB Swings (50/35lbs) 4 TGU (2 each arm) This was a post I made during the early days of Ktown 1.0. I was [...]