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Announcement Wednesday

Announcement Wednesday

First picture that popped up on google when I searched for him....awesome

How could you say no to DIVA?

Warm-Up: 11 reps of – OHS, Pull-Ups, Broad Jumps, KB Swings (50/35lbs), 50 Double Unders x’s 2

Skill: Muscle-Up

MetCon – 10 Rounds For Time:

5 Air Squats

5 Push Ups

10 Mountain Climbers

Finisher: 3×10 weighted sit-ups, 3×10 weighted back extensions

-Okay guys, lots of news on tonight’s post.

1: Due to the amazing turnout of this past weekend’s 5k, Rachael Oberman (or DIVA as we like to call her) wants to host a weekly Ktown run. Although we encourage all of you to come to the gym every weekday, if you are a 3 x’er a week then this could provide another supplemental workout. Keep your ear to the ground for updates on times & places.

p.s. I think The Jephrey has something to do with this too…

2: I’m getting pumped about training for some competitions at the beginning of the new-year, and judging from how many of you have shown interest I’m guessing you are as well. This Saturday will begin the first 9AM meeting for those of us that are interested in competing. We want to make sure that you are completely prepared for your competitions, and in doing so we need to address certain weaknesses months ahead of time. Every Saturday we will meet at 9AM to train. If you can’t make it every week, no biggie…but try and make as many as you can.

3: Saved the best for last, Ben Slocum got his first muscle up!! Bamskies!!! Congrats Ben, the first one looked like you’ve been doing them for years. I asked Ben to do a bravo performance, and of course he provided for the camera.

Enjoy the footage,

Coach CBo

By | 2017-04-25T14:39:26+00:00 November 3rd, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Kirsten November 3, 2010 at 8:14 pm

    Congrats Big Ben! That is soo freaking awesome. That muscle up seriously looked easy!

  2. Callie November 3, 2010 at 8:23 pm

    Yea Ben, wtg!!!

  3. Erin November 4, 2010 at 7:53 am

    BABY! I’m so proud of you and thrilled your shoulder is recovering. I love it! And I’m jealous. ;c)

  4. Rise Up November 4, 2010 at 8:24 am

    Great job Ben, you made it look too easy.

  5. Samantha November 4, 2010 at 9:12 am

    Hooray! Great Job Ben! I’m not sure if there is a correlation, but maybe this will help you with the whole dad thing…

    As for the running, most of you know that I would typically say “no thanks Diva!” However, I watched the movie Prefontaine last night and I am still feeling inspired (and sad because I really didn’t know how it was going to end). So Diva, make me run with you and if I try to say no remind me of Mr. Steve Prefontaine.

    Grant, sorry this is long again.

  6. Coach G November 4, 2010 at 9:57 am

    Nice work, Ben. I like the false start.


  7. Ben November 4, 2010 at 10:21 am

    @Coach G
    It’s all about the entertainment factor. Of course it was done on purpose to build the suspense….

    Sorry Erin for not telling you last night…I wanted to surprise you when you checked the site this morning!

    Thanks eveyone…this goes down in my “Great Crossfit KTown Achievement log book” right next to kipping pull ups and double-unders.

  8. crossfitktown November 4, 2010 at 10:43 am

    WOOHOO BEN! Thatta boy. I was pumped when I watched this! Now it’s time for stringing them together.
    -Miss J

Comments are closed.