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Yearly Archives: 2013

13 02, 2013


By | 2017-04-25T14:38:24+00:00 February 13th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up Skill: HSPU Weighted Dips: 5x5 MetCon – For Time: 50 Front Squats (95/65lbs) 50 Push-ups Guest post from Rachael Ellis! Dear Crossfit Ktown family members, I can’t believe that I have the pleasure of being one of the original Crossfit Ktown family members.  I received the “Diva” nickname from the very beginning [...]

8 02, 2013


By | 2017-04-25T14:38:24+00:00 February 8th, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Strict Weighted Pull-Up: 3x5 Max Pull-Ups: 1 attempt MetCon – EMOM 8 Minutes: 6 Unbroken Thrusters 10/6 Clapping Push-Ups Hey all you Ktown kids it’s about that time again. The time for camaraderie and sweat angels and mental toughness is upon us. It’s the CrossFit Games Open! The madness begins March 6th [...]

7 02, 2013

Part 2 on nutritional timing!

By | 2017-04-25T14:38:24+00:00 February 7th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up Skill: Bar Muscle-up Speed Squat: 2 reps @ 60-65% EMOM for 10 sets Not for time: 3 Rounds – 25 Windshield Wipers, 15 Goblet Squats, 2 TGU ea. arm If you missed Part I of this series on nutritional timing, check it out.  If you are the kind of person that can [...]

5 02, 2013

Nutritional timing as it relates to workouts/races

By | 2017-04-25T14:38:24+00:00 February 5th, 2013|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up Bench Press: 5-3-1 MetCon – 20 min AMRAP: Partners P1 runs 400m while P2 does AMRAP 10 burpee box jumps and 10 toes to bar As soon as P1 returns from run they pick up where P2 left off and P2 runs Finisher: 100 Supermans (Supermen?) A blog post I did for [...]

1 02, 2013

Muscle-up progression

By | 2017-04-25T14:38:24+00:00 February 1st, 2013|CrossFit Ktown Knoxville, Uncategorized|Comments Off on Muscle-up progression

Warm-up Muscle-up Skill Progression MetCon – For reps: Tabata Burpees Tabata Air Squats no rest I think the final count on people joining the 1st muscle-up club today was ELEVEN.  That is a lot of new muscle-uppers!  Congratulations to all of those that were able to attain the most over-glamorized movement in CrossFit! [...]

30 01, 2013

Download F.lux and read a repost!

By | 2017-04-25T14:38:24+00:00 January 30th, 2013|CrossFit Ktown Knoxville, Uncategorized|Comments Off on Download F.lux and read a repost!

Warm-up Snatch: Build to heavy single in 20 min; 70%x1x5 MetCon – JT: 21-15-9 HSPU Ring Dips Push-ups Just two quick things tonight: 1) If you find yourself on your computer late at night, might I suggest a neat little application called F.lux?  It changes the warmth of your computer screen (not the brightness) to [...]

29 01, 2013

Guest post

By | 2017-04-25T14:38:24+00:00 January 29th, 2013|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up Squat: 5-5-3-3-3-1-1 MetCon – 4 Rounds for Time: 10 Power Cleans (135/95lbs) 400m Run Finisher: 4 min plank Overtraining and Rest Days It was a great epiphany in my Crossfit experience when I finally understood the full importance of rest days. I used to feel exceptionally guilty if I missed a day [...]

25 01, 2013

Noon Closed (Sad Face)

By | 2017-04-25T14:38:24+00:00 January 25th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

*** NOON CLASS CLOSED! *** Guess what? Our hill is terrible (big surprise), and therefore we are closing the noon class. So says the news there will be another storm coming through at noon. Depending on the temperature, if it’s above freezing, the storm may bring rain, or there is a better possibility [...]