Good Party!

Good Party!

He crossfitted a little too hard.

Warm-up: 400m Run, Banded Shoulder Mobility, (10 Pumps, 10 Good Mornings, 10 Low Bar Back Squats x2)

Deadlift: 3-3-3

MetCon – 3 Rounds For Time:
10 Ring Dips
20 Pull-Ups
30 Air Squats
20 V-Ups
(Do one round, rest 3 minutes, repeat 2 more times.)

We hope everyone had a great time at the party tonight! Thanks to all the Ktowners and non-ktowners alike who came out. Without you all these events would really suck. If you are wondering we are having our free Saturday class tomorrow morning. Open gym is on as well.

See ya lates,
<3 Coach Miss J

By | 2017-04-25T14:38:54+00:00 October 28th, 2011|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. G8r Dave October 29, 2011 at 7:29 pm

    A great party, great people, great food. I’m about to make some bacon-wrapped dates!

  2. AG October 29, 2011 at 11:18 pm

    Is your date aware of your plan, Dave?

  3. G8r Dave October 30, 2011 at 7:29 am

    Jilynn nixed the bacon negligee idea but it was worth a shot.

    Serious note: We need to get all those recipes collected and posted. The bacon-dates were awesome and easy and Kathleen’s almond apricot balls were amazing. Jilynn wants the pumpkin bread? stuff (which was gone by the time I heard about it) and the buffalo chicken dip was great too.

  4. G8r Dave October 30, 2011 at 8:21 am

    Here is the link for Bacon Explosion. I followed this closely, opting for chorizo sausage for one and Johnsonville Mild Italian sausage for another. I used a conventional oven, not a grill. I cooked at 250 degrees until the meat thermometer hit 170 then turned it up to 300 degrees to brown the bacon wrap a little more. Grant’s advice for a tight weave was solid. Use thick sliced bacon, too.

  5. G8r Dave October 30, 2011 at 10:14 am

    Oh, I did NOT use any BBQ sauce. Too much sugar or HFCS!

  6. Geri October 30, 2011 at 2:40 pm

    I agree with the recipe thing Dave. I was going to tell Grant to have people bring their recipes with them. I can supply you with the buffalo chicken dip. 4 ingredients, very simple, can be baked or crock potted.

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