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So much testosterone.

Bicep curl intensity. Love it.

Warm-up: Ktown Warm-up – 10 Lunges, 15 KB Swings (50/35lbs), 10 OHS (45/25lbs), 10 GHD Sit-Ups, 10 Good Mornings (45/25lbs), 15 Frankensteins, 20 Push-Ups

Shoulder Mobility/ Tricep Rolling

MetCon – “A Big Joke”:
30-20-10 (35/20lbs each hand)
Calf Raises
Bicep Curls
Alternating Dumbbell Press
¼ Squats
Floor Press
Weighted Crunches

Well folks that’s all she wrote for this location. It’s been a good ride. Of course with this being our last day we couldn’t do something regular, like an Angie or a Fight Gone Bad. We needed something better…something goofy. I mean seriously…quarter squats?!?! It was hilarious watching you all scrunch your face up at this workout when you saw it on the board and wonder if we were serious. It was also amazing listening to the forced grunts that we had you do mid MetCon.

If you weren’t here today and you’re new to CrossFit let me explain why this is somewhat of a joke. At CrossFit we are all about functionality. Most of these movements, with the exception of the floor press and dumbbell press, aren’t all that functional. They are more of the body building, isolation style of workout, which we rarely, if ever, perform in MetCons. As some say, these exercises are for the “show muscles” not the “go muscles.” For example, if you have to bring a heavy object from your waist to your shoulder you don’t think to yourself, “Hmm how can I only use my bicep to lift this.” Meaning, you wouldn’t do a bicep curl…you’d use your hips and shoulders to do more of a hang clean, and I actually saw a lot of that today when the weight started to get heavy.

Anyway, we hope you enjoyed this workout, got a good laugh out of it, and don’t expect to see quarter squats ever again in your life. P.S. go to our youtube account and watch some more videos from today.

There are so many fabulous pictures and videos from today,
<3 Coach Miss J

Bryan rocking some 1/4 squats.

Bryan rocking some 1/4 squats.

The ladies pose mid-MetCon.

Our big group of ridiculousness.

By | 2017-04-25T14:39:37+00:00 July 30th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. crossfitktown July 30, 2010 at 7:45 pm

    Perry let me be the first to say…you are ridiculous. And you kept cracking me up.
    -Miss J

  2. Dougie Fresh August 1, 2010 at 8:08 am

    We followed the workout up with jagerbombs and hating on skanks.

  3. James August 2, 2010 at 8:10 am

    Doug, don’t forget the trip to the tanning bed and the salon for more hair gel…After that workout my guetto juice head look is now complete. Time for some fist pumping at da club.

  4. Ben August 2, 2010 at 9:29 am

    GTL baby

  5. Ben August 2, 2010 at 3:35 pm

Comments are closed.