Fight Gone Bad 5

Fight Gone Bad 5

Samantha and Karen at last Saturday's FREE workout. It was football themed to help the Vols. It did not work as planned...

Warm-up: 2 Rounds – 20 Leg Swings, Side Plank 20s, Crab Walk 70ft, Backwards Lunges 70ft; 20 GHD Sit-ups, Sitting Hip Capsule Stretch 20s, 20 Dislocates, 5 min Thoracic Spine Work

Push Press: 3 Rounds – 60s work, 60s rest; score max reps each round and total

MetCon – 3 Rounds for Time:
400m Run
20 KB Swings (70/50lbs)

Finisher: 5 attempts at max double unders

It is time to call a few of you out.  As you all already know, CrossFit Ktown is participating in Fight Gone Bad 5 this Saturday.  FGB 5 is a workout that CrossFits across the world will be doing to raise money for Wounded Warrior Project, Livestrong, and the CrossFit Foundation.

Ktown is joining the fight, and we need all of you guys and gals to donate a couple bones!  A mere five dollars would mean the world to us.  Several of our athletes have reached their target fundraising goal, but many more are still short.  Help us out!  Here are links to each athletes fundraising page:

Coach CBo
Coach Miss J
Coach G
Coach TayTay

Every time you do not donate the coaches program heavy thrusters in the workout,
Coach ‘Fighting Badly’ G

Victory in finishing!

I wonder which arm we worked on for 3-5 minutes?

Not as apparent here, maybe we should have spent a bit more time on the lat and tricep. But look how much higher her left arm goes vs the right!!

P.S. – Take the mobility srsly peoples.  I’m tired of hearing complaints about random nagging issues.  If you aren’t taking the time and effort to actually work on your flexibility and mobility, you are no longer allowed to complain.  We voted and I had to be bad cop.  Sorry.  Tough love is over now.  See you all tomorrow!

By | 2017-04-25T14:39:31+00:00 September 21st, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Erin September 21, 2010 at 8:38 pm

    Wishing you six super good looking, stellar athletes a hell of a good time working out for a good cause this Saturday! Wish I could be there to do it with you. Next time, fo’ shizzle.

    PS – really liked today’s WOD. What a doozie!

  2. Ben September 21, 2010 at 10:23 pm

    Let it be known that E$ and I have done our part and shown our support for each of our fellow KTowners! We fully expect to be able to watch and taunt all the others while they do their thrusters.

  3. Dougie Fresh September 22, 2010 at 8:21 am

    I am one of the guilty who doesn’t stretch or work on mobility, yet complain when I’m hurtin’. No more!

  4. T-Pain September 22, 2010 at 12:58 pm

    Thanks for the support Big Ben! And E-Dollar Sign

  5. Rise Up September 22, 2010 at 3:27 pm

    I think I actually like stretching cause I do it a lot. Flexibility is key when you are sandwiched like a pretzel at the bottom of a scrum.

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