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GOAT: (I thought it stood for Greatest Of All Time)

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GOAT: (I thought it stood for Greatest Of All Time)

Ben Slocum showing us how it's done.

Ben Slocum showing us how it's done.

Look at those Toes-to-Bar. Beautiful.

Look at those Toes-to-Bar. Beautiful.

Warm-up: 750 Row

Bench Press: 3 x 3

MetCon – 3 Rounds for Time:
Waiter’s walk (45/25lb) plate – use both hands to hold
20 Toes-to-bar

Finisher: 5 minutes of working on your GOAT!

I need to say “WOOOOHOOOO” to everybody who came in today and bench pressed. Why you ask? Oh, because every single person set a PR! That’s amazing! So, now let me explain this GOAT stuff. I cannot count how many people came in today and almost immediately asked, “What’s a GOAT?” Ok, actually I can count, it was like five.ย  Anyway, a GOAT is something that “gets your goat” or in other words, you aren’t good at it. It may be an Olympic lift, double unders, or if you’re like me – dips. We as CrossFitters are always trying to improve our GOATS to be ready for whatever life throws at us. I know you hear us coaches preach this all the time.

Getting good at gutting my grisly GOAT,
<3 Coach Miss J

P.S. I’m also getting good at alliteration.

By the way, I just wanted to give a shout to Kevin from New York who dropped in today and owned Helen. ย CrossFit Ktown hopes to see you again on your next visit to Knoxville. We promise to be nice.

Kevin during round 2 of Helen.

Kevin during round 2 of Helen.

By | 2017-04-25T14:40:12+00:00 September 24th, 2009|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Kerr September 25, 2009 at 6:33 am

    Gotta love Erin subtly smiling during her T to B’s. She must be thinking about how bad she’s crushing Ben in the Metcon.

  2. Coach G September 25, 2009 at 6:39 am

    She is eternally smiling…

    Also, they have posted the WODs for Oktoberfest. Everyone should take a look at them. Who knows, maybe you guys will experience them next week…

  3. Erin September 25, 2009 at 7:27 am

    Aw, this makes me smile! You know, I was actually thinking about Doug dancing…

  4. Kevin Murphy September 25, 2009 at 8:13 am

    Just wanted to say thanks for the workout. I had a great time at crossfit ktown working with Jessie and I hope to make it back for some more brutal workouts soon.

  5. crossfitktown September 25, 2009 at 8:36 am

    I’m glad you made it out, Kevin. I was sorry to have missed you though. Well done getting Helen prescribed!


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