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Another Day of Heavy Lifting!

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Another Day of Heavy Lifting!

James crushing the front squat!!!

James crushing the front squat!!!

Warm-Up: Burgener Warm-Up


1RM Clean

1RM Push Jerk

1RM Front Squat

1RM Weighted Pull-Up

-This day of heavy lifting has been much different than our CrossFit Total. While the CF Total was something that we worked up to the past 6 weeks, the lifting we did today gave more of an idea of what Coach G and I will be working with throughout this next cycle. I think some people got a good idea of some faster, Olympic lifts for the first time today. We’ll look back at these numbers after this cycle and see how much we’ve improved! Eat lots of good food, hydrate, stretch and sleep well tonight guys…I couldn’t be prouder of everyone.

-Make sure to pat Ben Slocum on the back the next time you see him for completing another year of his life! Maybe we should get some CrossFit Ktown’ers together for a celebration this weekend in Knoxville, keep your ear to the ground for more info…

-Coach CBo

By | 2017-04-25T14:40:20+00:00 July 29th, 2009|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. James July 30, 2009 at 5:31 am

    Monday and Wednesday were pretty exciting. Lifting big for 1RM is something I haven’t done since HS football (ahhh the 80’s). I really need to work on my deadlift form though…Looking forward to Cindy this Friday…OUCH!…The Crossfit bug just bit me again. Holla!

  2. Ben July 30, 2009 at 7:08 am

    I have to agree with James this is all very exciting and I haven’t lifted like this since HS either. I also have to agree with his Crossfit bug too. Who else gets up on their birthday at 5:30am just to make sure to get in his Crossfit time. (actually probably everyone who reads this would)

    Thanks Coach CBo! See everyone Friday.

  3. Jessie July 30, 2009 at 1:39 pm

    I love metcons, but I agree with you guys on how awesome it was to lift. I have only done 1 RMs once before in my life and I thought they were a blast! It’s also nice to break PRs and feel STRONG.

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