Warm-up: 300m Row, (10 Bird Dogs, 10 Power Box Jumps, 10 Chin-Ups x2)
Speed Press: 1 rep every 30 seconds for 10 minutes (65% 1RM)
Push Press: 1-1-1-1-1
MetCon – For Time:
KB Swings (50/35lbs)
Finisher: 3x400m Sprints (Full Rest Between)
It’s time to congratulate more scholarship winners. We’ve decided to be generous this month and name two Ktown athletes! It was impossible to narrow it down between these two submissions. Now don’t think this will happen every month, it is most likely a one-time thing.
Congratulations are in order for Brandi Penland and Patrick Dickson!!!
Brandi is one of our original and longest Pilot members, from day 1 of Pilot’s group fundamentals to workouts like McGhee and Fight Gone Bad. She usually is a noon/ morning class gal so if you don’t know her you are missing out. Brandi brings the heat to every MetCon even when she knows it’s going to be tough and at 6am that can be very difficult. I remember one morning we were doing some 400m sprints, either 4 or 8 (I don’t remember) and Brandi was literally dreading them. She hates running! Regardless, she negative split the runs and finished her last run in sub 2 minutes. She was so excited to have hit one of her goals, and I loved the look on her face when I told her the time. She high fived me, jumped up and down, and then puked. Look at her now, doing team relay races for Pilot. Way to go Brandi!
Now Patrick, or Patty Cake, as I call him is one of our newer members. You may have seen him around on a Saturday or a couple times throughout the week and said to yourself, “Who is that beast?” Patrick comes to Ktown as a long term CrossFitter but doing everything in his garage. After wandering in one Saturday for an awesome team workout and seeing all of you amazing CrossFitters, he was determined to be a member of Ktown at whatever the cost. Since then Patrick has helped the Ktown team qualify for Regionals as well as qualifying himself. We have had the pleasure of instructing him on the more technical side of CrossFit, Olympic lifts, squats, and the like. Think about it this way…how great would your 1RM jerk be if you had to learn it on your own. Anyway, Patrick is competing at Regionals next month representing CrossFit Ktown, so if you see him slacking in a MetCon yell at him to go faster. You have my permission. (But you won’t ever see that happen.)
Congratulations you two! Do Ktown proud,
<3 Coach Miss J
P.S. My home computer doesn’t have any pictures of Brandi or Patrick. I’m sorry! It might be weirder if it did though, right? My next post will have lots of them, I promise!
P.P.S. Happy Birthday to the oldest member in the gym, Larry Scalf! He turned 66 today!