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Lifting and Paleo

Lifting and Paleo

With a few tips from Coach G, Lexi will out deadlift us all.

With a few tips from Coach G, Lexi will out deadlift us all.

Warm-up: 5 each arm 1-arm KB swings (50/35lbs), 10 Knees-2-Elbows, Samson Stretch (30 Seconds each leg) x3

Clean and Jerk: 6 singles (70% 1RM)

Clean Pulls: 3×2 (110% 1RM C&J)

MetCon – Shuttle Runs:
8 Shuttles (5m, 10m, 20m) with a minute rest between
Try to make each run as fast or faster than the previous shuttle run.

Finisher: Hip and Shoulder Mobility

What happened to Paleo Wednesday Miss J? Well, it’s not my fault. It is totally Coach G’s…just sayin’. So I’m making up for his lack of regard for the importance of Paleo Wednesday and posting a fabulous recipe tonight.

Also, we have set the date for the Olympic lifting seminar/ workshop. It will be Saturday March 27th after the free class. It will run approximately 2-2.5 hours and include videos, laughs, and maybe a little bit of lifting. Sign-ups are on the gym board.

P.S. If you have a friend from another CrossFit who would like to attend feel free to invite them. The more the merrier.

Bring your O-shoes and you’re A-game,
<3 Coach Miss J

I know we have some vegetarians participating in Paleo or interested in Paleo, and so this recipe is for you. For us meat-eaters out there this recipe can be tweaked easily with the addition of your favorite meat! I would suggest steak. And the great thing is…it only takes about 30 minutes. Thank you www.livingpaleo.com.

Roast Pumpkin & Red Onion with Rosemary

Add meat and go!

Ingredients
½ 
butternut 
pumpkin, seeded 
and 
sliced
4
 red 
onions, peeled
 and
 sliced
4 tbs 
rosemary 
leaves, 
chopped
4 tbs 
olive
 oil

Instructions
Pre‐heat 
oven 
to 
350 degrees. Line 
a 
baking 
tray 
with 
baking
 paper. 
Place 
pumpkin, onion 
and 
rosemary 
leaves 
on
 the 
baking 
tray 
and 
coat 
with 
olive 
oil.

Place
 tray 
in 
the 
oven 
and 
bake 
for 
15‐20 minutes
 or 
until 
pumpkin 
has 
cooked
 and
 onions 
have 
browned.

Serve.

By | 2017-04-25T14:39:54+00:00 March 11th, 2010|CrossFit Ktown Knoxville, Uncategorized|11 Comments

11 Comments

  1. Brandon March 11, 2010 at 7:36 pm

    http://www.stumbleupon.com/su/AlVswH/www.onlineschools.org/blog/stds-america/

    You’ll want to take off your clothes and touch each other … but if you do, you’ll get Chlamydia and die…

  2. Taylor March 11, 2010 at 8:08 pm

    thank you for that. you’ve officially taken away the only other good thing going on in my life besides crossfit.

  3. Jessie March 11, 2010 at 9:56 pm

    @Brandon
    wtf Brandon why would you post such a thing!

  4. Becca March 12, 2010 at 4:30 am

    Look at that little lexi!!! Thanks Grant for Taking such good care of her and Jesse your awesome for posting her today

  5. Becca March 12, 2010 at 4:34 am

    Hey Where did Ryan go?????

  6. Coach G March 12, 2010 at 7:15 am

    That was eye-opening, Brandon. Thanks.

  7. crossfitktown March 12, 2010 at 7:49 am

    EVERYONE should take a look at this: http://calstrengthacademy.com/?p=1046

    Caleb Ward sets a new junior’s record for the C&J at the Arnolds last weekend. His total qualified him for the Pan American Games.

    Cal Strength has 3 lifters going to the Pan American Games. That gym is for serious. Once we’re in to our new place I am going to try to get Glenn Pendlay (the coach at Cal Strength) to come out for a Saturday seminar at Ktown. But first we need some proper lifting platforms. Can anyone say Ktown Crafts Day?

    G

  8. James March 12, 2010 at 8:05 am

    @crossfitktown I’m all about a crafts day. I have a garage full of power tools that are looking for a project. Oh, and I’m all about a lifting seminar…Brandon, interesting stats. Glad I never dated anyone from Mississippi. See ya’ll this afternoon.

  9. Ben March 12, 2010 at 8:08 am

    Way to go Lexi and Ryan! It is so cool to see these young athletes take an interest in fitness this way. Not sure they totally get how awesome this knowledge will be in the up coming future, but it will definitely pay off. I am 28 and I so wish that this kind of training was available for me at their age.

  10. James March 12, 2010 at 8:16 am

    Just found some pics and videos from Again Faster of the Alabama sectionals here.
    http://games2010.crossfit.com/

  11. crossfitktown March 12, 2010 at 8:22 am

Comments are closed.