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And so it ends…

And so it ends…

It's been a rough 6th week of the strength bias - one that saw Filthy Fifty and Fran.

It's been a rough 6th week of the strength bias - one that saw Filthy Fifty and Fran.

Warm-up: Farmer’s Walk circa bldg. (100/70lbs)

Press: 5RM 5-10lbs > last week

MetCon – Fran:
Thrusters (95/65lbs)

And so the sun sets on our strength bias cycle.  I know few of you are sad to see it go; nonetheless, it was a good time had by all.  I think.  We will revisit it somewhere down the line, I’m sure.  And when that day comes, I will face your curses and blasphemes.

Fran was strategically chosen today for a couple of reasons.  Foremost, it is a nasty workout with what are fairly heavy thrusters for most of you – so it fits perfectly in to our strength bias phase.  But it was also picked to prove a point to some of you.  The point is you guys are fatigued.  We have been building up residual fatigue with this program.  There was no way around it.  We also gained a lot of strength, power, stamina, and endurance.  This cycle was highly effective for a lot of you newcomers, as well as beneficial to the veterans who hadn’t focused much on strength lately.

Several of you didn’t believe the fatigue was there though.  Fran was chosen to prove to you it is.  When we repeat this workout (soon), your times will have improved drastically because you will be fresh.  Although, “fresh” is a relative term – you may be a wee bit fatigued from whatever malevolent MetCon we do prior.

I hate to see her go, but I love to watch her walk away,
Coach G

What are your final thoughts on the strength bias?  Post to comments.

By | 2017-04-25T14:40:22+00:00 July 17th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Jessie July 18, 2009 at 7:34 am

    Coach G, it’s “I hate to see her go, but love to watch her leave.” Regardless, I feel this is an appropriate comment for the end of the strength bias. I am sad that I missed Fran today because of my neck. I guess I will just bask in the accomplishments of everyone else today. Good job all you Fran crushers!

  2. Dani July 19, 2009 at 11:16 am

    Wish I could have done Fran, but I was too worn and withered from the Filthy 50 the day before….I’m glad we’ll be doing it again soon!!!

  3. Big Wes July 20, 2009 at 5:59 am

    Although my times sucked on fran, She did too. She isnt a vary nice girl, i dont belive in hitting girls but Fran kinda needs to be tought a lesson. Oh bby ill be the one to do it soon! Its was a good week for me to get started with yall, loved every breath ( that was hard to take) and every drop of sweat ( and there was alot.)

  4. Jordan July 20, 2009 at 9:04 am

    Hitting up Fran after the Filthy Fifty pushed me to the limit, and I enjoyed the hell out of it. I am actually sad to see strength bias leaving because I was decent at it and I’m dreading the next cycle. But it’s all to make one better so bring it on :) I’m excited for the future with crossfit Ktown

  5. Doug July 20, 2009 at 11:49 am

    I’m just happy I did the Filthy and the Franster prescribed. I never thought I’d be able to, but Coach G and Coach CBo made it happen fast!

  6. Jessie July 20, 2009 at 12:36 pm

    Dani, we will fight Fran together. Sound good? Because I think that PR board is looking lonely on the female side of things.

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