“9” x nine = …

“9” x nine = …

The most awesome sweat man I've ever layed eyes upon.

The most awesome sweat man I've ever layed eyes upon.

Warm-up: 50 Jump ropes, Foam roll T-spine, 10 Push-ups, 20 Air squats x2

Front squat: 1 RM

MetCon – “9”:
9 Rounds for Time of
9 Burpees
9 Abmat Sit-ups
9 Abmat Back-Ext.

First of all, it is January and that means time to pay for the month. Yay, right?

Secondly, a way better announcement is that the Paleo Challenge begins on January 11th! That means next Monday kicks it off. We will provide you with your food journal near the end of this week and the info packet will be given to you on the 11th. Due to some people being out of town we are going to hold one more lecture here THIS SUNDAY at 1:30pm. If you are going to do Paleo or just interested you need to be at this lecture (if you haven’t already attended one). Not only that, but you should bring your friends and family. There will be some really good, maybe even life changing information presented on. I know when I heard some things my whole perspective on food changed.

Lastly, Friday’s MetCon has a part to be done outside. This means please bring appropriate clothing with you. I don’t know how cold it is supposed to be, but plan for the worst. I would recommend some scarf or neck gaiter, a thick headband to cover ears, and maybe some gloves. Don’t let the cold scare you off people, you don’t want to miss this workout.

I guess there is one more announcement. This Saturday after the free class, the gym can be used to test one of your year-end goals. Several of you have met at least one of your goals and some of you have already met both, congrats Glenn, but if you have missed retest days use this time to come in and kick some Goal Butt!

“9” got A-nine-hilated,
<3 Coach Miss J

P.S. Sorry for the bad joke and post to comments who you think the awesome sweat man belongs to.

By | 2017-04-25T14:40:02+00:00 January 5th, 2010|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. Ben January 5, 2010 at 7:46 am

    Is there any question…It’s JAMES!

  2. Kerr January 5, 2010 at 8:33 am

    Without a doubt that sweat man belongs to….

    Crossfit Ktown.

    duh, you can tell by the floor.

  3. KVogel January 5, 2010 at 8:34 am

    I won’t be back in time for the lecture! Can I still participate in the challenge?

  4. James January 5, 2010 at 8:58 am

    That is an excellent sweat man. I don’t think I have ever done a full body sweat man. I’m gonna guess Doug?

  5. crossfitktown January 5, 2010 at 10:58 am

    KV – You can still participate. Give us a shout when you get back and we’ll work something out.

    As for the sweatman, I don’t think he has the hips of James…


  6. crossfitktown January 5, 2010 at 2:10 pm

    I think James is on the right track. ;-)
    Miss J

  7. Coach CBo January 5, 2010 at 5:21 pm

    Hey guys! Greetings from Colorado…this is too easy, it’s Mr. Kerr. I could spot his bodacious figure from a mile away. Plus, it’s not a heavy MC that could possibly mess up his back, so that’s another give away :)

  8. KVogel January 6, 2010 at 6:29 am

    Thank you!

  9. Kerr January 6, 2010 at 6:43 am

    Caleb, I regret to inform you that I didn’t sweat as much as usual during this metcon… this sweatman’s name starts with a D and ends with an ougie.

  10. Doug January 6, 2010 at 10:10 am

    Its obviously Domino.

Comments are closed.