A storm’s a-brewing Anni!

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A storm’s a-brewing Anni!

Jake Lloyd joining the CrossFit Ktown team.  Not really.  But seriously.

Jake Lloyd joining the CrossFit Ktown team. Not really. But seriously.

Warm-up: Foam Roll – 1) Quads, 2) TFL, 3) T-Spine; Activation – 1) Bird Dog, 2) Up Dog

Skill Work: Work up to a comfortable muscle snatch with overhead squat (use as further warm-up)

MetCon – 5 Rounds for Time:
7 Deadlifts (275/185lbs)
30 Air Squats

A little snow didn’t keep many of you from improving your general physical preparedness today.  However, we regret to inform everyone that Doug did in fact stay home.  Ya, feel free to sling expletives at him.  Speaking of not showing up to things…

The free Saturday class has been cancelled for tomorrow.  I know, this has killed everyone’s weekend.  For this we apologize.  We don’t apologize for that washboard stomach that Paleo + CrossFit is giving you though.

As for the culinary workshop at Avanti Savoia on Sunday, it’s on like Donkey Kong, baby.  If the storm of the week suddenly turns in to the storm of the decade (which let’s be honest, it’s a bit early to judge isn’t it?), we will post an update about the culinary workshop.  So check the blog every few minutes tomorrow and Sunday.  Better yet, check the blog every few minutes for the rest of your and our existence.

James has officially crushed me on every MetCon I’ve done since coming off the strength cycle,
Coach G

Crushers of Worlds.

Crusher of Worlds.

By | 2017-04-25T14:39:59+00:00 January 29th, 2010|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. Brandon January 29, 2010 at 5:29 pm

    What’s Up Dog?!?

  2. Brandon January 29, 2010 at 6:22 pm

    Most entertaining 6:53 of my week.


  3. Callie January 29, 2010 at 6:31 pm

    @Brandon…I was so going to post that!
    And way to go James!!

  4. Callie January 29, 2010 at 6:32 pm

    “that” meaning “what’s up dog” lol. still think it could be a special CrossFit yoga pose.

  5. Ben January 29, 2010 at 8:53 pm

    I want to be like James when I grow up!

  6. Rachael February 1, 2010 at 7:26 am

    James, you are my hero! Ben, great class yesterday, I had a blast!

  7. James February 1, 2010 at 7:34 am

    Yeah, I think Rise Up showed up for Fridays metcon…Brandon, great video…Ben, culinary class was great. I have a few new techniques and recipes in the kitchen now…Big home match this weekend vs Huntsville. Check http://www.knoxvillerugby.com for details. See ya’ll this afternoon.

  8. Ben February 1, 2010 at 9:08 am

    Thanks to everyone that attended yesterdays class. I hope that it was fun, educational, and inspiring. Please let me know if you have any ideas on how we can make this better next time. I look forward to your suggestions and comments. Please feel free to drop me a note (benslocum@avantsiavoia.com). I have also attached links to the recipe for the Hunter’s Chicken that was served.

    Broiled Chicken with Hunter’s Sauce (a la Chasseur): http://bit.ly/9hh7xh and the sauce: http://bit.ly/cymHVO

  9. Ben February 1, 2010 at 9:15 am

    crap I spelled my own email wrong: benslocum@avantisavoia.com

  10. Erin February 1, 2010 at 1:48 pm

    Who got to eat the chicken a la chasseur leftovers from yesterday’s culinary class for lunch today? This one! I be eatin’ gooooood…

  11. Callie February 1, 2010 at 3:12 pm

    @ Erin…Lucky!! I can’t wait to make that dish, it was delicious.

    Thanks again to Ben for getting that organized for us, I learned a lot and am looking forward to the next one!

  12. Doug Be Trainin February 2, 2010 at 11:24 am


    Where have you been?

  13. Erin February 2, 2010 at 7:10 pm

    @Doug Be Trainin
    On bed rest… Had to take a break from CF for the next few weeks because of the ‘ol back. Doc’s orders. :c(

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