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A Lovely Lady

A Lovely Lady

A past Saturday morning class.

Coach CBo is so welcoming.

Some of CrossFit Ktown's lovely ladies.

Some of CrossFit Ktown's lovely ladies.

Warm-up: Row, row, row your boat (500m row)

Back squat: 3 RM

MetCon – Jackie:
Row 1K
50 thrusters (45/25 lbs)
30 pull-ups

Oh Jackie, what a heartbreaker! She looks so easy on the board, but she’s just a tease. First you begin the row and think, “Just 1000 meters, no big deal.” Hah, until you step off the rower and realize you have no legs and can’t breathe. Then guess what, thrusters. “Oh and how many do I have to do? 50!?! Well at least it’s just 45lbs.” Jackie fooled you again. Who knew 45lb thrusters could be so hard? And to top it off let’s throw 30 pull-ups in the mix, in case you weren’t already tired. As you come off the bar with that 30th rep complete you ask in one big breath as to not waste energy, “AmIfinishedyet?” Well congratulations, you’re done, and Jackie has been defeated. Feels nice. No, feels great!

Alright so now that we’re up off the floor from Jackie let’s get down to business. First of all we have an awesome MetCon planned for Saturday morning, so come out and bring some friends. The more people we have the better it will run. Secondly, James has his first Rugby match tomorrow at 1:00pm so GO SUPPORT! Lastly, remember we have a nutrition seminar on Monday the 21st (this coming Monday) at 7:30pm, and if you can’t come to this one, we will be offering it again on Wednesday the 30th.

Until next time Jackie,
<3 Coach Miss J

By | 2017-04-25T14:40:13+00:00 September 18th, 2009|CrossFit Ktown Knoxville, Uncategorized|11 Comments


  1. Coach G September 18, 2009 at 7:22 pm

    Blake dated a Jackie once. She had similar qualities to our CF Jackie now that I think about it. Care to comment, Blake?

  2. Jessie September 21, 2009 at 7:25 am

    Coach G that is not very PC :-)
    -Miss J

  3. Kerr September 21, 2009 at 7:36 am

    Coach CBo has crazy long arms, looks like a cartoon character.

  4. Jessie September 21, 2009 at 7:41 am

    I think he is part cartoon. Like 1/16th or something. (Insert Coach G’s fav joke right here…you can ask him about it)

  5. James September 21, 2009 at 11:10 am

    Thanks Coach G and Miss J for showing some Possum love on Saturday. KRFC pulled out a close one against Chattanooga. Final score 22-21 with the Possums taking the lead in the last minute. Visit for game highlights and for some great pics of the match. See ya’ll this afternoon. Holla!

  6. James September 21, 2009 at 12:22 pm

    Big thanks to Coach G and Miss J for showing some Possum love on Saturday. KRFC pull out a close one against Chattanooga, 22 – 21. Check out the game highlights at and some game pics at
    See everyone this afternoon. Holla!

  7. Doug September 21, 2009 at 12:29 pm

    Sorry for not making your game – I was sad. I had to grab a group table for the UT/UF game. Next time for sure.

    And Coach CBo is most certainly a cartoon character. He’s prone to random anvils dropping on him from above.

  8. forrestlong September 21, 2009 at 1:50 pm

    which jackie was better for blake? james i apologize for not making your rugby game. i had an exam pushed back til monday and there was no way i could not study for it. no ut game, no rugby, no fun. but seriously if i can just take a moment to let you guys know that everytime grant back squats twice his bw, god kills a kitten. so if he could stop doing that…it would be nice

  9. Brandon September 21, 2009 at 3:51 pm

    Well when you barely clip 100 it’s not hard to back squat double that…

  10. Jessie September 21, 2009 at 4:38 pm

    Well I weigh less than he does and I can’t double bw squat :-(
    -Miss J

  11. Blake September 21, 2009 at 5:56 pm

    Just like the Jackie I dated, it went very well the first time, but the second date . . . i got demolished . . . and not in the good way.

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