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Getting back on the wagon

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Getting back on the wagon

Mark Sisson - Author of the Primal Blueprint &

Warm-Up: CFWU, 20 KB Swings (50/35lbs), 10 KB Snatches (50/35lbs)

Press: 8×3 (60% of 1RM)

MetCon – For Time:

21-15-9 (full reps with each arm)

DB Rows (25% BW)

Weighted Sit-Ups (25% BW)

Finisher: 2 min. in Hollow Rock / LaX Ball in Back & Hips

I hope everyone had a great Thanksgiving! For those of you who are competing in the Paleo Challenge and brought your books in today, I want to congratulate you on minimizing your cheating over this enticing Holiday. To those of you who haven’t presented your books and failed miserably, don’t fret…just pick yourself up and get back on that paleo horse.

For us Paleo’ers out there striving to survive through the Holidays, here is a little bit of inspiration from Mark Sisson’s website (which I highly recommend you check every day). It’s a great story, and just one of many that illustrates so many benefits from living this way.

We ain’t just blowin’ smoke

Coach CBo

By | 2017-04-25T14:39:24+00:00 November 29th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Brandon November 30, 2010 at 11:15 am

    So glad we’re working our beach muscles in time for December. With any luck today will be a 20 min AMRAP of chest flies, dumbbell curls and tricep kickbacks.

  2. T-Pain November 30, 2010 at 2:40 pm

    Mark Sisson has the body I had back in my gymnastics days…
    In response to Brandon’s remarks, I would like to point out that implementing conjugate training into Crossfit programming helped turn Matt Chan into an animal. Additionally, Brandon would know nothing of this, since he couldn’t be bothered to visit Big Louie at Westside Barbell even though Brandon was in Ohio. Besides, what else could you possibly do in Ohio? Thanks.

    To pre-empt any pro-Ohio State comments, please see your record against SEC teams as evidence of your irrelevance.

  3. crossfitktown November 30, 2010 at 2:46 pm


  4. forrest November 30, 2010 at 3:04 pm

    AHAHAHHAHAHAHAH….it was only 3 hours brandon. my friend chris campbell drives 6 hours to go wakeboarding in OH. if you were really committed to getting big you would have
    A)sat next to louie in a chair with your legs crossed
    B)done an AMRAP of reverse hypers
    C)grown a more masculine goatee

    PS..Pandas are my favorite bears?

  5. T-Pain November 30, 2010 at 3:49 pm

    Looks like this fall weather is giving Brandon the sniffles…

  6. Brandon November 30, 2010 at 3:50 pm

    I hate Ohio State almost as much as I hate UNC.

    Westside barbell is ALMOST as close to knoxville as it is to where I was in Ohio.

  7. forrest December 1, 2010 at 10:21 am

    So are you trying to say that you have gone there last week…and every weekend for the past 3 months?

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