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Helen’s a Nasty Beast…

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Helen’s a Nasty Beast…

Dougie Fresh is fresh.

Warm-up: 10 Hang Power Snatches (45/25lbs), 10 Dislocates (all ways), 10 OHS (PVC), 200m Run x2

Group Mobility

Overhead Squat: 1RM

MetCon – Helen:
3 Rounds for Time
400m Run
21 Kettlebell Swings
12 Pull-Ups

Helen is a nasty beast. Some of you may have a few other choice words for her. Regardless of her fearsome nature there was a lot of great work done today, and I must say I am really proud. There were massive amounts of Rx’s and tons of stars (PRs) on the overhead squats! I love seeing the progress you guys make on a daily, weekly, and monthly basis. It constantly amazes me.

Now that you guys are on my pedestal, I have to bring you down for a split second. It pains me when I see you all cheat yourself out of work. It is most likely done unknowingly, but pretty please don’t call time with a poor last rep. You wouldn’t yell time on a 400m run at the 200m mark, so please don’t call time on a pull-up when your chin doesn’t come close to reaching over the bar. I know it can be morally defeating when your last rep sucks, but have that go-getter attitude and do one more! Okay, that’s all the scolding I’m going to do.  Love you all!

P.S. Wash your hands, people have been getting sick. It’s that time of the year.
<3 Coach Miss J

Kimberly is just as fresh.

By | 2017-04-25T14:38:56+00:00 September 19th, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. T-Pain September 19, 2011 at 9:39 pm

    Like Jessie I just want to say that I love seeing you guys improve and work at stuff day-by-day. Those incremental imrprovements may not seem worth all the pain, sweat, and stretching by themselves, but all of a sudden you’re hitting depth on your squats or repping out OHS because of improved shoulder mobility. Keep working hard, crushing PR’s, and breaking through barriers!

    Y’all are all awesome! (Except for Ben, who doesn’t like it when I give too much praise.)

  2. T-Pain September 19, 2011 at 9:40 pm

    Ben, you know I love you

  3. JennM September 20, 2011 at 6:48 am

    It really is that time of year. I’ve been out for a week and hate it. Hoping to be back in there on Wednesday.

  4. Ben September 20, 2011 at 10:16 am

    I know. “T” is for Teddy Bear. But in all honesty from the perspective of the coachee your involvement, passion, and dedication to all of us has skyrocketed in the last year or so. Don’t think that it has gone unnoticed.

    I’ve said it once and I’ll say it again, call me out if you see me getting sloppy. As you did yesterday with my KB swings. Sometimes my brain starts to concentrate on the burning in my lungs and not my form. But hearing the coaching from the sidelines helps bring me back to where my mind needs to be. We all know the scolding comes from the heart.

  5. G8r Dave September 20, 2011 at 4:58 pm

    I encourage all CFKT-ers to do drop-ins on other boxes when they travel. You will experience the world-wide community that is CF. You will also see the consistently high level of performance that exists in our members. I see new CFKT members and old all busting it to do the work at a very high standard and I do not see that in other gyms. In other gyms, I see great effort, I see great encouragement, etc. But I am talking QUALITY WORK being done by the members of CFKT across all age and gender lines that motivates me to strive for higher quality…and I ascribe that quality to the trainers we have, their encouragement and their expectations. Posts like Jess’s above are the cause of that high performance.

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