Geri is a true competitor at heart.

Warm-up: 400m Run, 500m Row

Mobility: Shoulders

MetCon – Michael:
3 Rounds for Time
800m Run
50 GHD Back Extensions
50 GHD Sit-Ups

With the World Cup going on and the Final near at hand, it has totally trumped (as it should), the CrossFit Games. But let’s not forget the 2010 Games are less than 10 days away! If you don’t know anything about the CrossFit Games, it is kind of like the Olympics for CrossFitters. It consists of a bunch of insane workouts in the heat with very little clothing and VERY fit people. This year it will be telecasted live on the CrossFit Games website. We encourage you all to watch some of it as there are bound to be some phenomenal performances.

So what about all of us who don’t or won’t make it to the Games? We still want to compete! The good news is there are lots of other CrossFit competitions all around the USA for all levels of CrossFitters: beginners, intermediates, and the advanced athlete. So if it is something you are interested in then let us know.

There is a competition in August in which we have 3 new competitors registered to represent CrossFit Ktown! They are…Kirsten Guilliams, Callie Caplenor, and Adam Shipley. We are so proud of them and can’t wait to watch them kick some booty. If you’re curious what competition, it’s called the Faction Games and it’s being hosted by our CrossFit bff, CrossFit Memphis.

Use every day in Ktown as a competition,
<3 Coach Miss J

Yea, that's the World Cup on during CF class.

Whenever we want can be considered as Monday at 6:00 AM

Warm-Up: 25 Double Unders, 10 KB Swings (50/35lb), 20 Sit-Ups

X’s 2

Mandatory Shoulder and Hip Mobility: 10 Minutes

MetCon – 3 Rounds: “Light Bear”

3 Rounds, 1 rep of each movement, 7 times through complex each round.

Rest as needed between rounds and increase weight every round.

(You can NOT rest the bar on the ground during the complex)

Power Clean

Front Squat

Push Press

Back Squat

Push Press

-Just a reminder, if you show up at the gym tomorrow the only WOD you’ll be doing is “Getting frustrated for time.”

We will be closed on Friday and Saturday (March 5^th and 6^th)

Once again, this is due to the CrossFit sectionals in Huntsville, AL that we are headed to. In addition to our site, stay tuned to our facebook page and G’s, Miss J’s, and CBo’s facebook accounts for pictures, updates, and breaking news throughout the weekend! We will post a bodyweight MetCon for tomorrow for those of you who never want a break! Stay tuned!!!

Coach CBo

-Say a little bedside prayer for Brandon and I tonight ;)

After we summited, I figured I should show CO some of my CF skills

Warm-Up: 10 Pull-Ups, 10 1-arm KB Swings w/ each arm, Inch-worm crawl x2

Box Squat: 5RM

MetCon 1:

100m Sprint x 5

MetCon 2 – AMRAP in 5 minutes:

20 Box Jumps

10 Thrusters (45lbs)

-We’ve all heard the old adage that two heads are better than one. Well, two MetCons aren’t always better than one, but if we’re trying to lead up to some sort of event where there are more than one WOD per day I’d say this is completely appropriate. With this being said, I’d like all of you to consider entering to compete in the Garage Games. There are different divisions for varying levels of difficulty. The competition takes place the weekend of Feb. 6-7^th! Check out the website and ask the coaches about any additional information. We already have some of our clients signed up!!!! Even if you don’t sign up, there is a crew of us headed down, let’s support CrossFit Ktown in this event!

http://garagegames2010.crossfitgarage.com/

Let’s test our skillz

Coach CBo

Can you box jump as high as Jonathan Kerr?

Warm-up: CFWU x 1

Skill: Dumbbell split snatches (2 hands)

MetCon – The Bear:
1 cycle consists of: 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat, 1 Push press
1 Round consists of 7 cycles.
Complete 5 Rounds.

Rest as much as needed between rounds, but do not rest or put the weight down during a round. The weight may be rested on the body if needed. Try to increase weight every round.
(Note: The Front squat and Push press may be combined for a thruster.)

Finisher: 2 max sets of uneven ring push-ups

If you were here for the free Saturday class you may have noticed a few sweaty people here early and even hanging around afterward. I won’t keep you in mystery; these sweaty people are participating in the Oktoberfest games in Nashville on October 2^nd and 3^rd, and are working hard to be prepared. If you have no idea what the Oktoberfest games are, then you may be more familiar with the CrossFit games. The CrossFit games are held yearly in California on July 10^th-12^th where the best of the best CrossFit athletes compete in CF style workouts. This year was the 3^rd annual CrossFit games, the largest so far, and definitely the most grueling. While the CrossFit games have regional qualifiers, Oktoberfest is open to anyone and everyone, even people who have not done CrossFit. Although they do “highly recommend” competitors be exposed to CF before competing.

CrossFit Ktown has 5 males and 2 females entered as of now. If you are interested in participating, talk to myself, Coach G, or Coach CBo for more details. Also, go check out the Oktoberfest official website. Oktoberfest Games Website

Even if you do not want to compete but are interested in going, spectators are welcome and encouraged. We already have a few spectators planning on going to support CFK. Please mention your interest to one of the Coaches so we can all try to stay in the same hotel and make it a CFK party! It is also Doug Coffin’s birthday weekend so we will be celebrating in Nashville once the games are over.

Looking forward to competing,
<3 Miss J

-Post to comments if you are competing or if you want to go with us!

The strength bias finish line is in sight!

Warm-up: 2×10 snatches (45/25)

Front Squat: 5RM

MetCon – 5 rounds for time:
10 Kettlebell Swings (50/35lbs)
40 Jump Ropes

One more week of the strength bias, and then we can look forward to a back off week.  Coach CBo and I have a very special cycle planned to implement after this one ends.  You guys are going to love it…

The viewing of Every Second Counts went well tonight.  Everyone got a chance to see what the elite CrossFitters look like, and it really pumped everyone up for this weekend’s 3^rd annual CrossFit Games.  The events will be announced tomorrow on the Games website.  I hope everyone is looking forward to seeing the outcome, I know I am!

Coaching Ktowners to the 2010 CrossFit Games,
Coach G