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And the new cycle begins

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And the new cycle begins

Forrest's first blog appearance with his impressive Deadlift from last week!

Forrest's first blog appearance with his impressive Deadlift from last week!

Warm-Up: Farmer’s Walk (45/25lbs) with bumper plate

Back Squat: 3RM

MetCon – 4 Rounds For Time:

10 KB Swings (50/35lbs)

8 Burpees

6 Ring Push-ups

Finisher: 30 GHD sit ups with a smile

-Big numbers showing up today at CrossFit Ktown to get a good workout in! Today launched a new cycle of our programming. To put in the timeless words of The Pointer Sisters, “I’m so excited, and I just can’t hide it! I’m about to lose control, and I think I like it!” Well, I do like it…and from your responses today, I think it’s safe to say we all do. But don’t get too anxious to the point where you’re asking Coach G and I the WODs for the rest of the week! You’ll see them soon enough. Instead of worrying about the next WOD, worry about how you’re going to improve your performance for the next day. Examples being of hours of sleep, proper nutrition, possible icing of soreness, limiting our non-water drinks, and stretching! Remember Coach G’s 23/1 rule? You give us one hour in the gym, and we can make sure you work hard…but when you leave you have 23 hours left in the day to ruin your hard work you put in. Keep these things in mind, for they affect your performance directly!

-Coach C-Pointer Sister-Bo

Erin Slocum getting that chin above the bar during the Filthy Fifty

Erin Slocum getting that chin above the bar during the Filthy Fifty

By | 2017-04-25T14:40:19+00:00 August 3rd, 2009|CrossFit Ktown Knoxville, Uncategorized|2 Comments

2 Comments

  1. Ben August 4, 2009 at 8:12 am

    Forrest you are my cf idol and my goal (sorry coach G &CBo). Your motivation and support will be missed. As for Erin…pull-ups never looked so good!

    To everyone else…Check out those FREE Avant Savoia catalogs by the front door! A special discount is available to only YOU Crossfit KTown members, but here’s the catch. You gotta come in and ask the Coaches what the current months code is. If you want you can check out our whole selection here: http://www.avantisavoia.com ~Ben

  2. forrestlong August 9, 2009 at 8:09 pm

    ben since i will be away from the gym during the week i hope i get to see you down there on saturdays…if not i may just have to pop in there on some fridays to catch you guys

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