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Coach CWho?

Coach CWho?

Coach CBo! That's who!

Coach CBo! That's who!

Warm-Up: CrossFit Warm-Up x 1

Barbell Complex (45/25lb) 6 reps x 2

-Hang Squat Clean


-Back Squat

-Good Morning

-Behind the Neck Press

Foam Roll glutes and IT Band

Deadlift: 5RM

MetCon – Oktoberfest WOD #2:

3 Rounds for Time

600m Run

50 KB Swings (50/35lb)

Finisher: Foam Roll

-Guess who? Yes, it might seem like a guest post…because it’s been way too long since I have posted on the site. I sincerely apologize, and it is only due to less than ideal circumstances that deal with time issues. What I am going to delve into today on the post is something that needs to be “cleaned” up dramatically in our gym (pun intended): the Clean. Many of us have a far way to go in our form…and “cleaning” up our form will carry over directly into faster MetCons, a larger 1RM in the lift, and into the pull of a snatch. We all know these help us reach our subjective goals. How many times a week do we use the clean in some context? Whether it be a Power Clean, Hang Clean (Power or Full Squat), Clean High Pulls, Squat Clean, or a full 1RM Clean & Jerk, the ability to do all these well facilitate an extremely well rounded athlete…which is what we’re trying to be after all, right?

Mastering The Clean

-The coaches at CrossFit Ktown have been talking about teaching a specific class on a Saturday morning that addresses the problems that we see daily at the gym. This class will run around 2 hours with two different sections. The first section will include an in depth breakdown of the components involved in the clean, as well as plenty of time for all of you to ask questions about anything you see worthy to address. For the meantime (before now and the class), begin to take notice in deficiencies that you possess and note positive things in others. WRITE THESE THINGS DOWN IN YOUR BOOK, THAT’S WHY WE HAVE THEM! But I don’t need to preach on this because you’ve heard us say it all before, right?

The second will involve instruction on:

Jumping and Landing Positions

Jumping and Landing Positions

The Hook Grip

The Hook Grip

The 2nd Pull

The 2nd Pull

The 3rd Pull

The 3rd Pull

And of course how to get buck wild when you PR!

And of course how to get buck wild when you PR!

Obviously there’s a lot more that we’ll go over, but I don’t want to ruin all of the lovely knowledge we’re going to lavish upon you in the workshop! Can’t wait to see you there…

-Coach CBo

Post to comments what you’re most excited about learning from this workshop

By | 2017-04-25T14:39:57+00:00 February 17th, 2010|CrossFit Ktown Knoxville, Uncategorized|11 Comments


  1. Taylor February 17, 2010 at 7:54 pm

    unrelated but insane nonetheless

  2. Taylor February 17, 2010 at 7:59 pm

    PS dont watch that video if your name is caleb boaz

  3. forrest February 17, 2010 at 8:19 pm

    so is the guy celebrating his pr landfill aka gil aka officer rod farva? bc it sure does look awfully similar

  4. Ben February 18, 2010 at 8:22 am

    Taylor great link for Paleo…sure beats carrying a bag of nuts around. It’s like gardening Paleo style

  5. Ben February 18, 2010 at 8:33 am

    As for the Clean workshop, count me in. Olympic lifting is very new to me (even though I have been doing alot of it in the last 8 months), so the more work on technique the better as far as I’m concerned. You might as well sign me up for the snatch workshop too whenever that roles round.

  6. Kerr February 18, 2010 at 8:54 am

    For Ben and James asking about the ‘death race.’ It makes me smile just watching the trailer again. Gotta love the URL too.

  7. Brandon February 18, 2010 at 9:08 am

    Will off color and overdone snatch/clean/jerk jokes be allowed at these workshops? If so, count me in.

  8. crossfitktown February 18, 2010 at 9:09 am

    I will do the Death Race if a couple others do it as well. I’m sure Ktown and Avanti could do a joint sponsorship of the team.


  9. Kerr February 18, 2010 at 9:38 am

    I honestly feel like I would be OK in everything if it didn’t rain. Starting a fire with one match in the rain would be tough as heck… Notice they were starting the fire in a FIELD with no cover… wonder if they let you go into the woods to work?

  10. Ben February 18, 2010 at 9:56 am

    Unfortunately, this years DR seems to be full. The $400 entry fee doesn’t hurt either.

  11. Taylor February 18, 2010 at 1:11 pm

    Mini Death Race?

Comments are closed.