7 Minutes in Heaven

7 Minutes in Heaven

I promise to take some new pics so we can have recent capturings of our sufferings...this will have to suffice for now.

I promise to take some new pics so we can have recent capturings of our suffering...this will have to suffice for now.

Warm-up: 2 Rounds – 250m Row, 20 Walking Lunges, 10 Presses (45/25lbs)

Snatch: 1-1-1-1-1 on a 30 second clock @ 80% 1RM

Bench Press: 2×5 @ 80% 1RM

MetCon – 7 Minute Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Finisher: PNF Stretching

We are coming up on 2 weeks of our Paleo Challenge.  Some of you have experienced significant change; others haven’t quite seen the body composition adjust too much.  Regardless of your progress thus far, keep up the good work.  Let’s keep striving for perfection on this short 10 week trip to a healthier you.  Here are a few tips to keep things rolling:

  • Prepare in advance
  • Build your meals around protein and fat
  • Eat when you’re hungry
  • Get plenty of fish oil, water, and sleep
  • Keep the end in sight, but know it’s the journey that matters most

Remember to vote on which day you would rather us do the culinary workshop with Ben Slocum’s AvantiSavoia.  Tally your vote up on the WOD board when you come in today.  Some of the things the chef will be covering include basic washing and prep work for vegetables, how to slice, dice, mince and etc safely and efficiently, how to cut and trim cuts of meat, effective use of olive oil, balsamics, salts and spices, and different ways to prepare your most commonly used vegetables and meats so as to stave off kitchen boredom that can routinely set in during Paleo Challenges.

Get your Grok on,
Coach G

What do you see wrong with this?  Post to comments.

By | 2017-04-25T14:40:00+00:00 January 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|12 Comments


  1. Ben January 22, 2010 at 7:55 am

    Purple and Yellow are way too small…that one was easy.

    As for the vote, please get on it. The class will probably be from 2-4pm in the Halls area (directions will follow). I have two places in mind, but I need to see what the numbers are so that it will be comfortable for everyone. This should be fun and I hope we can help make spending time in the kitchen more enjoyable. Stay tuned to this site as it is the best way to keep everyone in the loop.

    (ps…men pay attention, the ladies like a man who knows his way around the kitchen…trust)

  2. crossfitktown January 22, 2010 at 8:18 am

    Fair assessment, Ben. I’d warrant there are a few more things wrong with it, but you have pointed out the most glaring.

    As for the PS, everyone just needs to take one look at the Slocum’s. You know Ben didn’t win Erin with his boyish good looks – it was all kitchen work.


  3. James January 22, 2010 at 8:29 am

    Yeah Ben is right, purple and yellow are way too small and the orange is way too big…Besides my stunning good looks, Rachael loves that I know my way around the kitchen wielding sharp objects. =o)

  4. Ben January 22, 2010 at 8:41 am

    yes…and alot of begging and pleading

  5. Jeff January 22, 2010 at 8:50 am

    The red slice should be to the left of the orange, the green to the right of the yellow, and the missing indigo should be in between the blue and violet.

    Roy G. Biv!

  6. Erin January 22, 2010 at 9:33 am

    And Ben certainly didn’t decide to take me on with my stubborn attitude and knack for unicycling… it was my sweet kitchen skills. These days he’s teaching me way more than I ever knew, though. I’ve gotta come up with something else to impress him. Handstand push-ups? I think yes.

    See everyone in the kitchen next weekend!

  7. crossfitktown January 22, 2010 at 10:20 am

    Jeff, perfect. You don’t comment often, but when you do it’s golden.


  8. Coach CBo January 22, 2010 at 12:12 pm

    I can’t wait to learn some chef tricks!!!!! HURRY UP NEXT WEEKEND!

  9. James January 22, 2010 at 12:48 pm

    This is a bit off the subject but I know there have been a lot of ladies in the gym lately. I ran across this article and thought I would share it because Rachael had some of the same concerns.

  10. michael cooper January 22, 2010 at 4:49 pm

    great pic ktown….the face says it all
    was wandering around the affiliate sites and stopped in to see how you guys were doing. Looks like business is good and so is the pain and suffering….

    take care
    michael cooper

  11. crossfitktown January 22, 2010 at 5:36 pm

    Good to hear from you, Michael! Next time you’re down this way I expect to see you in here.


  12. LarryS January 25, 2010 at 9:13 am

    Erin . . . you won me over without the handstand pushups! Please don’t tell Ben and Geri. Let’s just keep that between you and me.
    Back in the gym this past Sat morning. It was good to get started again.

Comments are closed.