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Burpees? I (READ: Geri) hate(s) burpees…

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Burpees? I (READ: Geri) hate(s) burpees…

Note: No humans were injured during this workout.

Note: No humans were injured during this workout.

Warm-up: 2 Rounds – 15 OHS (45/25lbs), Row 250m

Jerk: 1 RM split jerk (from the front)

MetCon – For Time:
Kettlebell swings (50/35lbs), Burpees, Pull-ups

I think this one surprised a lot of people.  The hackneyed 21-15-9 of CrossFit Ktown is old news.  We’ve all been there, done that.  Kettlebell swings?  I do those on a daily basis with austere objects be they babies, rocks, candy bars, dumbbells, and even the occasional kettlebell.  Burpees?  Well, we just did 81 of those bad boys a couple weeks ago, and I lived to tell about it.  What could 45 possibly do to me?  And pull-ups…our unfaithful mistress with, I suggest, a very obscure past that might reward investigation.   It all seems pretty straightforward to me.

I think it was evident that some of us fell off the wagon over the weekend though.  Between Doug drowning his Volunteer misery in Natty Ice and James toasting Tebow and the boys with Sierra Nevada, many of us a had a rough weekend recovery wise.  Just remember, what we do over the weekend echoes in eternity.  It also echoes through that next week, especially Monday.  And just so we’re clear, I was toasting Barcelona’s success on Saturday versus Atletico Madrid (5-2, no big deal).

Stay the course Ktowners,
Coach G

P.S. – Here’s James after a double spin move and various stiff arm/Judy chops that ended up as points for the Possums.  You guys really gotta get out to see one of his games.

Rise-Up (AKA James)

Rise-Up (AKA James)

By | 2017-04-25T14:40:13+00:00 September 21st, 2009|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Blake September 21, 2009 at 5:54 pm

    Looking good on the pull ups Dougie Doug Doug!!

  2. Jessie September 21, 2009 at 6:22 pm

    It was my first Rugby match that I’ve ever seen not on TV and it was awesome. I also came away with some new vocab words like scrum, try, and a call. All in all…great time!

  3. Coach G September 21, 2009 at 6:28 pm

    Can we get a big “Hell Yah!” for Old Man Larry having perfect kettlebell swing rang of motion??? Look again at that pic, it’s perfect.

  4. Brandon September 21, 2009 at 7:10 pm

    Chuck Carswell wouldn’t count that rep.

    Hah just kidding, put that shit on a poster Grant!

  5. James September 22, 2009 at 5:48 am

    That WOD caught me by surprise. I thought it was going to be an easy day, man was I wrong. I know the the pale ale and pizza was not a good choice but figured I would be fine by Monday. Being a little beat-up and not eating right really effected my performance. I will definitely be at the next nutrition class. Holla!

  6. LarryS September 22, 2009 at 6:01 am

    At first glance I didn’t think rounds of 21-15-9 of KB swings, burpees, and pull-ups would be too bad but was I wrong. That was a tough MetCon.

  7. Doug September 22, 2009 at 1:24 pm


    Thanks Blake – they’re coming along, I guess. You crushed this MetCon with such a force, that even Kanye couldn’t find someone better.

    This WOD was definitely a tough one. My diet from the weekend really made me feel like crap during burpees. Especially after some heavy lifting. I hope we do this one again in a month or so.

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