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Back off week, and another benchmark WOD?!?!

Home/CrossFit Ktown Knoxville, Uncategorized/Back off week, and another benchmark WOD?!?!

Back off week, and another benchmark WOD?!?!

Saturday morning Farmer's walk!

Saturday morning Farmer's walk!

Warm-Up: Snatch Progression up to medium weight

BS: 70% of 5RM

MetCon – Half Angie:

50 Pull-Ups

50 Push Ups

50 Sit Ups

50 Air Squats

-“Half Angie? I thought we were going to back off this week?” This question was posed a few times today, so I answer you now with a solid “Yes.” HALF Angie, not WHOLE Angie was done today, and I’ll tell you from a coach’s perspective that it made me proud to watch you guys dominate your previous performances! We’re backing off, we’re not bowing out this week…so expect to do work, just not as much as usual. Let’s try and stress the “active” in “active recovery.” I’m so pumped to see you guys blow up your PR’s next week like I did with my DL today!

-Coach CBo

-What’s your favorite thing about CrossFit? Post to comments

By | 2017-04-25T14:40:21+00:00 July 20th, 2009|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Big Wes July 20, 2009 at 8:36 pm

    My favorite thing about Crossfit is constantly being challenged, Being put to my limits then just a little bit Further. The joy of actualing completing a Metcon that most people would think you are insane for doing. And the self knowing that i am helping my self get to a point where i can be confortable with ME.

  2. James July 21, 2009 at 7:49 am

    The half Angie was a great metcon. Pull ups on the green band aren’t easy but I definitely think its time to move up to the blue band. One of these days I will be doing them RX…My favorite thing about Crossfit? It’s that feeling I get when I have just finished a seemingly impossible metcon. Crossfit is the only thing other than an 80min rugby match that pushes me to my limits.

  3. forrestlong July 21, 2009 at 12:34 pm

    favorite part of crossfit is the variety and intensity…where else will you find workouts where you go from deadlifting 2x your weight 5 times then doing 10 burpees or the more time consuming murph which is guaranteed to piss you off. its such a dynamic concept in that as soon as we get done with cfsb learning the principles of 4 basics lifts (dl, sp, fs, bs) that our first day back in the gym we are doing progression work on the power snatch already. then adding 10 minutes worth of body weight exercises in with it

  4. Jessie July 21, 2009 at 6:17 pm

    Fav thing about CrossFit is not the workouts…Suprise!? Yes I do love the workouts, but my favorite part is the little community that we all have at CrossFit Ktown and within the CrossFit world. I love cheering people on and getting the same in return, even from people that I don’t know! That extra push from everyone yelling helps so much. I know you guys know what I’m talking about.

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