5k (not the number of squats you did today, but close)

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5k (not the number of squats you did today, but close)


Warm-up: 2 Rounds – 20 Walking Lunges, 5 Serratus Push-ups, 10 Push-ups, 1 min Bottom of Squat; 400m Run

High Bar Back Squat: 5 Squats on the min @ 70% 1RM; cap at 20 min

MetCon – AMRAP 6 min:
10 KB Cleans/arm (70/50lbs)
10 V-ups

Finisher: Smash your legs with the foam roller/lax ball

Your legs were demolished today.  We don’t squat like that very often at Ktown, as you well know.  So take advantage of this opportunity to load up on some quality protein, fats, and carbs.  Get plenty of sleep.  Drink water, preferably with some type of salt replenishing electrolyte mix like Camelbak Elixir (Gatorade is sugar water).  Take an ice bath or ice any sore spots.  If you’re feeling frisky plunge 90 seconds cold 90 seconds hot for five rounds.

Now listen to what Diva has to say and listen well:

There is nothing more rewarding than supporting our local community, advertising for the greatest gym in Knoxville and getting a fantastic workout all at the same time.  So… let’s put together a Crossfit K-Town

[sic] team for the Susan G. Komen Race for the Cure 5K run.  The actual race is October 22nd at 8:30am at World’s Fair Park.  We had a great turn out last year and look forward to an even bigger response this year, please be sure to let Grant know if you are interested so that we can pull a team together.

The one and only,
DIVA aka Rachael Oberman

We had a large team last year, and I would love to see a big Ktown showing again.  It’s always a fun time.  And that reminds me of another race.  The race I speak of is the Sevier County Special Olympics 5k Run/Walk.  It is in the beautiful Seymour, Tennessee, birthplace of three of your coaches and many of our (better looking) members.  The race is on my birthday, so if you won’t do it for yourself then do it for me.  Registration closes this Wednesday.  Sign-up sheets are at the gym.

Welcome to the high volume week of this cycle,
Coach G

P.S. – In my routine Google search for Star Wars stuff I came across this.  Do you notice a random picture that looks out of place (more so than the other random, out of place pictures)?

By | 2017-04-25T14:38:55+00:00 October 10th, 2011|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. crossfitktown October 10, 2011 at 11:14 pm

    Wow, I just realized there are actually people at the gym that have no idea what CrossFit Ktown 1.0 looked like…creepy.


  2. Coach CBo October 10, 2011 at 11:19 pm

    Hahahahahaha!!!! That’s hilarious

  3. ramona October 11, 2011 at 7:39 am

    That was random! Makes you wonder how google’s search algorithms work.

  4. Ben October 11, 2011 at 10:14 am

    Soooo, Cbo is Leia and the barbell is a thermonuclear device?????

  5. Rise Up October 11, 2011 at 11:08 am

    If you scroll further down there are several more Ktown pics. Pretty crazy stuff.

  6. Bucknasty October 11, 2011 at 11:28 am

    As usual, cbo and forrest posting up next to the transexuals

  7. Coach CBo October 11, 2011 at 1:24 pm

    Next thing you know, Ktown coaches will be asked to star in the next Star Wars movie…

  8. Jeff October 11, 2011 at 1:26 pm

    She still hasn’t made that dang bed…


  9. Geri October 11, 2011 at 9:35 pm

    Here are the specifics on registration for 5K run/walk Seymour.
    Preregistration must be postmarked by Oct. 12th for $25.00. Late registration is $30.00. Day of race registration is 6:15 a.m. – 7:15 a.m at Seymour High School. Race begins at 7:30 a.m. Hope to see you there!!

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