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Blog

1604, 2014

2014 Open Debrief and Longterm Athletic Development

By |April 16th, 2014|CrossFit Ktown Knoxville, Uncategorized|5 Comments

 

And so the 2014 CrossFit Open has come to a close. Training has switched gears from the moving light weights in lower complex movements really fast over and over in to a weightlifting cycle that you are experiencing full force right now. With the close of the 2014 Open comes many reflections which I am […]

1303, 2014

Embrace the Journey

By |March 13th, 2014|CrossFit Ktown Knoxville, Uncategorized|3 Comments

“It is not the inn, but the road.” – Mister Maxism

Death, taxes, and the CrossFit Open.  Inevitabilities.  And every time one of these certainties presents itself there are several inescapable reactions to them.  Death brings with it many different emotions depending on the circumstance and relationship.  Taxes most often bring gloom and despair – the […]

2702, 2014

The Blogman Cometh!

By |February 27th, 2014|CrossFit Ktown Knoxville, Uncategorized|1 Comment

The blog is back, and you’re going to be in trouble.  Hey nah!  Hey nah!  The blog is back!

Thanks for bearing with the blog while we shut it down, repurposed it, and now finally started it back up.  Here a few things to expect from the new Ktown blog:

1) More content-filled blog posts. The topics […]

2211, 2013

Thursday 11/21/13

By |November 22nd, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Jerk: 1RM
Strict Pull-Ups: 5 Max Sets in 10 Minutes
MetCon – Isabel:
30 Snatches (135/95)

1911, 2013

Vague rituals at Ktown

By |November 19th, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Empires do not suffer emptiness of purpose at the time of their creation.  It is when they have become established that aims are lost and replaced by vague ritual.

-Words of Muad’dib
by Princess Irulan

This little gem is from Dune Messiah by Frank Herbert.  I am working my way back through the series after realizing how much […]

1411, 2013

Ktown Skinny

By |November 14th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up
Clean + Front Squat + Jerk: build to heavy single
MetCon – For Reps:
3 min Wallballs
2 min Power Cleans (60% of complex)
1 min Burpee Over the Barbell
A new iteration of Ktown skinny has started up.  Classes are Tuesday and Thursday mornings at 7AM, Wednesday evening at 7:30PM, and a make-up open gym class Thursday at 6:30PM.  […]

811, 2013

November

By |November 8th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Romanian Deadlift: Heavy Set of 5
MAP Session:
6 Min Row/Bike
2 Min Rest
3 Min Snatches (115/75lbs)
2 Min Rest
6 Min Row/Bike
Finisher: 3-5 Rope Climbs (Legless if Possible – no kip)
There are some important dates and notices written on the board & gym calendar for Nov and Dec. Please read the information and make notes of the events or […]

611, 2013

Clean it Up Ktown

By |November 6th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up
Bench Press: 5×5
MetCon – For Time:
30 Box Jump Overs (24/20”)
40 Alternating DB Snatches (moderate weight)
50 Sit-Ups
Finisher: Max Set Ring Dips
The gym is your home away from home. Well, at least it’s like that for me. I take pride in it, and I hope each of you do too. You all have made it such a […]

3110, 2013

Mo on Movember

By |October 31st, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up
Deadlift: Set of 5 @ 75%
MAP Session – 7 Minutes:
5 KB Snatches Each Arm (50/35lbs)
10 Sit-Ups
15 Step-Ups
20 Double-Unders
Rest 3 Minutes – Repeat
Tomorrow kicks off Movember! Here is some information for all the good stuff we have going on this month related to the Movember awareness!

Each year during the month of November, Movember is responsible for […]

3010, 2013

Halloweenie Party!

By |October 30th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
A1) Pendlay Rows: 5×5
A2) Muscle-Ups: 5×5
MetCon – For Time:
7 Box Jump-Overs
400m Run
7 Box Jump-Overs
Don’t forget we have our Halloween WOD and party tomorrow starting at 6PM. Even if you aren’t going to be there right at 6 feel free to stop by later. Don’t forget to bring a yummy dish to share with everyone and […]