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The boys having a good time.

Warm-up: 500m Row, Hip Opener Stretch (30 seconds each leg), 20 Leg Swings (all directions), 20 Walking Lunges w/ a Twist, 400m Run

MetCon – The Inauguration:
23 Burpees
400m Run
23 KB Swings (50/35lbs)
400m Run
23 Front Squats (155/105lbs)
400m Run
23 Dumbbell Push Presses (50/25lb DBs)
400m Run
500m Row
400m Run
23 Weighted Sit-Ups (50/25lbs)
400m Run

This was a hella WOD today! For all of you who missed the first workout of the new spot, hence “the inauguration,” then we shed a little tear for you. As Coach G said many a times, the only thing we were missing was “Hail to the Chief.” I am proud of how well everyone did especially our CF drop-ins / first time CrossFitters even with the raging heat and humidity. So here’s a poll…who likes the new 400m run? Is it better/ worse than the old hill? It seemed to be wrecking you guys. Post to comments your thoughts.

By the way, thanks for putting up with the half assembled gym. We are working as fast as possible to put the finishing touches on it. We continue to ask for your patience as it comes together.

Also, remember this weekend are the big FACTION GAMES! We have three competitors (Adam, Kirsten, and Will) ready to rock out for Ktown. Wish them luck since they are all first-time competitors! On a side note, our Callie C. won’t be competing anymore due to recent injury, but we still love her and expect to see her here at Ktown. That means Friday’s afternoon class will be closed due to travel and Saturday’s free class will be closed as well. Monday is back to normal. I am going to make this same announcement everyday this week so no one forgets.

Where’s the Pres?
<3 Coach Miss J

Like mother like daughter.

By | 2017-04-25T14:39:37+00:00 August 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. Terri August 2, 2010 at 8:34 pm

    The neighbors and their dogs were quite curious this morning at 7AM… having not before seen dripping creatures running back and forth on their street. Several came out and sat on their porches and just watched. One guy had a fly swatter that he used on his dog whenever he barked at us. Then there were the Knoxville City garbage trucks headed out for the day…. but it is FLAT :)

  2. Gimpy C. August 2, 2010 at 8:59 pm

    Argh, I’m sorry I missed it. As soon as I can drive I will be back with a vengeance!! Looking forward to hearing comments on the 400 m and seeing the new gym period. Today I did 3 X 10 push press with a 25 lb DB while balancing on my left leg because I felt like I had to do something. Miss you guys.

  3. Buck August 2, 2010 at 9:47 pm

    I haven’t had the privilege of experiencing the new 400m yet, but a thought on why it may be harder than before…you have to remember even though the old was up a hill, it had equal downhill time which I consider a rest period. Just some food for thought yo!

  4. Brandon August 2, 2010 at 9:53 pm

    Indeed. I look forward to playing with the new 400m. (Kirsten too). (Me playing with Kirsten and her playing with the 400m)

  5. Dougie Fresh August 2, 2010 at 9:57 pm

    New 400m is longer. Fact.

  6. Sipi August 3, 2010 at 12:31 am

    @Dougie Fresh According to google maps it’s about 500m. So today it was a good 3.5k. Nae bad!

  7. Rise Up August 3, 2010 at 8:08 am

    It wasn’t the distance or lack of hill it was the heat and humidity. I think the heat index was 1000 degrees yesterday, felt like I was running on the sun. When the weather cools off it will be much easier…Get well soon Calli!

  8. Jeff August 3, 2010 at 8:56 am

    I like the new 400m. I liked the old 400m. The new gym is siiiiiiiiiiiick.

  9. Ben August 3, 2010 at 10:58 am

    I guess people aren’t up with the new style. Everyone knows that the 500m is the new 400m.

    I have mixed feelings on the new run: A.) It’s nice to start the run on a slight decline (especially after Front Squats) 2.) But, finishing a run on a slight incline is not fun.

    All in all, the new Gym is amazing! The energy that everyone brought to our new home away from home was intoxicating! If there were cots, Im sure we would all live there. (well maybe cots and a new microwave and then we would live there)

  10. Samantha August 3, 2010 at 12:24 pm

    New 400m without hills = Good
    New 400m actually being 500m = Bad
    New 400m having abandoned house to hide in when running is hard = Awesome

  11. crossfitktown August 3, 2010 at 1:15 pm

    hahah Samantha…I love it. All your thoughts were amazing! Don’t hate us, but yes we knew the 400m was closer to 500m when we mapped it out…but saying run to the stop sign and back was much easier than saying run in between the third and second to last telephone polls on your right. :-) Don’t worry we plan on getting a true little marker out there.

  12. Rachael the Diva August 3, 2010 at 4:46 pm

    Yesterday was a fantastic work out, but would rather it be in mid October. Thank you to everyone for your support as I felt like I was going to DIE.

    1. Shame on you telling us that it really was closer to 500m, now I don’t feel so bad if I need to cheat :)
    2. Any extra running is good so I can run a 5k with Jefffffaaahhh and James of course
    3. Best of luck to all those competing this weekend. Kirsten- show those girls how it is done and wear a cute outfit while kicking some A$#!%
    4. Callie- feel better soon!

  13. Geri August 3, 2010 at 7:36 pm

    I’ll take the OLD hill any day. This new one was great going downhill but then when you are really beat, trying to run up this hill was cruel. BUT I love the new gym. I saw several people driving by stopping to take a look at what we were doing. You may have to upgrade soon. P.S. Ben — the new microwave is on the way. :)

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