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Day 1 Regionals: WOD #1

Day 1 Regionals: WOD #1


Warm-up: CFWU x1, 10 Leg Swings (all directions), Rotator Cuff Stretch (30s each)

Drop Unders: 3×3

Hang Squat Cleans: 5×3

MetCon – For Time:
Power Clean
Air Squat
Box Jump (24”/18”)

***Remember that we do not have our 6:30pm class tomorrow evening. It is closed for the summer.

Day 1 CrossFit Regional Competition sponsored by Reebok (Rogue Fitness…where ya at Tay?):

The set-up!

The day started like any other except Team Jacked and Tan along with Coach Tay Tay, Patrick, and our CF Maryville friend, Caleb Gregory, awoke in Columbus Ohio ready for some workouts. Ktown arrived at the air conditioned Expo center around 9:00AM ready to sit through some standard briefings. (Good thing we were indoors for this comp since a big ole storm decided to join us.)

Athlete briefing.

About an hour later Team Jacked and Tan was poised to compete in Team WOD 1, and by poised I mean we were dancing and cracking jokes up until “3-2-1-GO!”

Here's to good times!

WOD #1: Row 750m, 50 Handstand Push-Ups, 750m Row (Every team member must row 750 meters.)

Me rowing. It was hard.

I, Miss J, started on the rower and hacked away at it. By the way, 750 meters is a terrible, horrendous distance. Coach G followed me and then we got to our good rowers: Brandon and Kirsten. Clearly, we put our best rower last. Coach G made quick work of our handstand push-ups with a little help from the rest of us.

Coach G...perfect form.

Braers fell off the seat. We could have won if he didn't.

Our team knew we would struggle on this workout, but we were second in our heat getting back to the rower. Again each of us needed to row 750 meters in the same order as before. After what felt like forever and with burning legs we one-by-one finished the row with the announcer yelling “Practice CrossFit -500m. Jacked and Tan 450m. It’s a race!” Kirsterminator was pulling like a madwoman but she couldn’t quite catch up, which on the rower is VERY difficult to do. We ended up finishing 2nd in our heat and 9th overall. We were pretty excited about this considering we didn’t expect to do well in this workout at all!

You go girl!

Next up was the individual category with Patrick and Coach Tay Tay representing the Jacked and Tan of Ktown. Caleb (Maryville) was up as well with a stress fracture in his foot. Awesome for him.

Cutest couple I ever did see.

Coach Tay Tay bringing it home.

Individual WOD#1: Run 1k, 30 Handstand Push-Ups, Row 1k

Patty Cakes fought it out with the guy beside him!

Coach Tay looked like a professional runner coasting through the 1k checking his split times every lap. Patrick looked very much the same way. Caleb (Maryville) somehow pushed through the pain and all guys came in near the front of the pack in their respective heats. The handstand push-ups definitely separated the men from the boys though. It seemed no one could stay on the wall with the standards and the arms/ shoulders got smoked quickly. Coach Tay, Patty Cakes, and Caleb (Maryville) all managed to finish the HSPUs and get to the rower with plenty of time to spare. Like the run, the boys paced out their row and finished well under the time cap while several competitors were still doing HSPUs. All in all, it was a decent first workout for Ktowners, especially on a MetCon that did not play to our strengths.

Blurry Patty Cakes on the HSPUs!

Stay tuned tomorrow for WOD #2 of Day 1,
<3 Coach Miss J

By | 2017-04-25T14:39:04+00:00 June 16th, 2011|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Kirsten June 16, 2011 at 8:24 pm

    Brandon demands more HSPU credit!

    Also, I think the frog row would have won us this wod? T/F?

  2. Jake June 16, 2011 at 8:32 pm

    Heard via Lauren and Rich that you guys had an impressive showing and were the life of the party at Regionals…just as i expected

  3. Patrick June 16, 2011 at 8:36 pm

    True statement about the frog row… The best piece of rowing I’ve ever seen.

  4. crossfitktown June 16, 2011 at 8:40 pm

    I give Brandon a buncha credit on the HSPU. He PR’ed by about 15. I merely got by with my average. We are all SO proud of you, Brandon Michael Bergin!!!


  5. Kirsten June 16, 2011 at 8:46 pm

    I hate you Grant.

  6. T-Pain June 16, 2011 at 9:18 pm

    @ Jake – “Of course we did.” – in voice of Tyrone from Snatch

    Brandon – You did a HSPU at regionals?

    Jessie – you failed to mention the 12 other sponsors of the Crossfit Games

  7. Kirsten June 16, 2011 at 9:28 pm

    You mean Reebok? The only sponsor of the Crossfit Games?

    Also, I hate Taylor as well.

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