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Monthly Archives: February 2017

1502, 2017

Thursday

By |February 15th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Joint Mobility (No Measure)Shoulder Shrugs (for. and Back) x 10
Arm Circles (both ways) x 10
Hula Hips x 10
For./Back. Bends x 10
Leg Swings (both ways) x 10
Boot Strappers x 10
Normal/Wide/Close Squats x 10
Hindu Push-Ups x 10
Table Makers x 10B1): Ring Push-ups (5×10-15)B2): Weighted Chin-ups (5-4-3-2-1)C): Metcon (AMRAP – Reps)EMOM 12:
odds – 16-20 […]

1402, 2017

Wednesday

By |February 14th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Front Squat + Jerk (Build to heavy 3+1 in 20 min)SP A): Metcon (Weight)20 min to build to heavy single of complex:
1 power clean + 1 hang clean + 2 front squats + 1 jerkB): 500m Row (Time)Max Effort 500m RowSpecific instructions for post 500m…read on.C): Metcon (Distance)After an exact […]

1402, 2017

Exhaustive (exhausting?) notes from our Split Jerk Seminar

By |February 14th, 2017|CrossFit Ktown Knoxville|0 Comments

CFKT Jerk Seminar for the CrossFitters of Knoxville Seminar Series

Philosophy of jerk

Split jerk vs power jerk vs squat jerk

Split jerk offers the ability to drop low into a solid base without requiring a lot of extra flexibility, mobility, and stability. This should make it the default jerk of MOST lifters.
Power jerk is an important tool […]

1302, 2017

Tuesday

By |February 13th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): DB Bench Press (5×5)A2): Chinese DB row (5×5)B1): Kneeling KB Press (3×12)B2): Straddle Banded Row (3×12)Seated in straddle, row a thick band to the chest pulling elbows back behind torso.C1): Single Leg GHD Hip Extension (3×8-12 ea leg)C2): Strict Toes-To-Bar (3×8-12)D): 10 min max AB cal (Calories)D): 10 min max cal […]

1302, 2017

More than a blog post, an announcement!

By |February 13th, 2017|CrossFit Ktown Knoxville|0 Comments

More than a gym. More than a member. More than a coach.

Over seven years ago, I attended my first free class at CrossFit Ktown. Little did I know how the experience would change my health trajectory and my life. Back then 1.0, as it was eventually called, was a slightly different place. It was a […]

1202, 2017

Monday

By |February 12th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitPre): Overhead Squat (build to a tough set of 5 in 10 min or less)A): Back Squat (3×3 @ 33X2)B): Metcon (No Measure)3-4 min bike, jog, or row
10 leg swings and arm circles all directions
10 prisoner squats
10 bootstrappers
10 ring rows
0 (zero) C2B pull-ups

Build thruster weight up to working weight in 2-4 sets.

Finally, […]

902, 2017

Friday

By |February 9th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Russian KB Swing (5×10 HAP – really push the weight here)SP A): Power Clean + Split Jerk (build to heavy single in 15 min)B): Metcon (4 Rounds for calories)AMRAP 3: 15-12-9 DL 50% + bar-facing burpees
Rest 3 min
AMRAP 3: 12-9-6 DL 65% + BFB
Rest 3 min
AMRAP 3: 9-6-3 DL 75% […]

802, 2017

Thursday

By |February 8th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitPre): Joint Mobility (No Measure)Shoulder Shrugs (for. and Back) x 10
Arm Circles (both ways) x 10
Hula Hips x 10
For./Back. Bends x 10
Leg Swings (both ways) x 10
Boot Strappers x 10
Normal/Wide/Close Squats x 10
Hindu Push-Ups x 10
Table Makers x 10A): Metcon (AMRAP – Reps)EMOM 30:
1st – Squat 80%x3
2nd – 8/10/12 HSPU
3rd – 8/10/12 […]

702, 2017

Wednesday

By |February 7th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): Bench Press (5×5)A2): Pendlay Row (5×5)B): Metcon (Weight)AMRAP 24:
1 min side plank R
1 min bike
1 min jump rope
1 side plank L
1 min ski or row
1 min Dball bear hug hold

Tough but sustainable pace! Score weight of Dball held.XTRA): Metcon (Time)60/80/100 GHD sit-ups for time

*Be very wary of high volume GHD, especially […]

602, 2017

Tuesday

By |February 6th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitPre): Metcon (No Measure)5 min hip mobility (hamstrings, hip flexors, glutes)
5 min shoulder mobility (chest, lats, rotator cuff)
3RNFT:
5 single leg KB RDL ea leg
50m ea arm waiter’s walk, building
50m ea arm suitcase carry, buildingFX A): Deadlift (EMOM 10: 7 reps TnG, building)SP A): Metcon (Weight)EMOM 5: 3 TnG full snatches, building
EMOM 5: […]