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Cat’s out of the bag…

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Cat’s out of the bag…

It doesn't matter what we throw at her, Samantha is always smiles for miles.

It doesn't matter what we throw at her, Samantha is always smiles for miles.

Warm-up: 2×15 Wallball

Deadlift: 5RM 10lbs > last week

MetCon – 3 rounds for time:
10 GHD Sit-ups
10 Kettlebell Swings (50/35lbs)
8 One Arm Push Press (same KB as swings)

With the strength bias cycle drawing to a close, it’s time to look ahead.  Most of you already know, but for those poor souls that have yet to hear, August 1st begins our new cycle.  The new cycle will have two goals.  The primary goal will be to continue chasing performance.  You are only as good as your last Helen or Tabata Something Else time/score.  Our goal hierarchy will always have that one listed first: increase work capacity over broad time and modal domains, which of course is just a fancy way of saying getting better at doing everything.  The new cycle’s secondary goal will be to increase our Cindy score.

July 30th and 31st will be our two days to baseline Cindy (AMRAP in 20min of 5 pull-ups, 10 push-ups, and 15 air squats).  If you are a 3x per week Ktowner, try to make it in for at least one of those days.  And don’t worry if you are a 5x per week person, you won’t do Cindy back to back.  After our baseline scores are recorded we will use the month of August to improve our Cindy scores – but only as a secondary goal.  We will test again August 31st, and there might even be a half Cindy thrown in around the 15th.

Let’s not get ahead of ourselves though; we have three days of this strength bias cycle to finish.  Next week will be used as a back off – there will be less volume of work and plenty of foam rolling (especially for Jonathan!).  Then, as Coach CBo has told you, we will set some big nasty 1RM personal (and maybe gym) records.  I look forward to seeing everyone’s strength and work capacity continuing to improve.

Cindy is an unfaithful mistress,
Coach G

What kind of cycle would you like to see in the future?  Post thoughts to comments.

By | 2017-04-25T14:40:22+00:00 July 14th, 2009|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Blake July 14, 2009 at 5:53 pm

    Dangit, I hate missing crossfit because of family beach vacation. May I try Cindy after August 1st?

  2. Jessie July 14, 2009 at 7:03 pm

    As much as I have enjoyed this cycle and do hope it comes up again in the future, I would love to see a cycle involved with the O-lifts. I’m definitely ready to start making progress on those bad boys. And a cycle that is just wall balls and box jumps and that’s it. Not really…but seriously…but not really

  3. Doug July 15, 2009 at 6:38 am

    Looks like a fun MetCon – sad I missed it. :(

    Also, can we have a bicep curl/leg press/tricep extension cycle? I need to get jacked.

  4. Jacqui from Ohio July 15, 2009 at 10:27 am

    Hey Ktown. Sounds like you all are staying busy. Thanks for the note Coach G. I will definetly come visit again if I am back in town. When you get to those 1RM lets remember that you taught me to snatch 75 lbs in that gym…does a drop in get your name on the board? :) JK. Keep rockin’!

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