Spitting image of everyone in the gym today. Or at least it should be.

Spitting image of everyone in the gym today. Or at least it should be.

Warm-up: 500m row

MetCon­­ – CrossFit Total:
3 attempts of each exercise
Squat, Press, Deadlift
(Note: if at a certain weight the attempt is failed then you may not decrease in weight.)

I won’t say much about today, because frankly I can’t put into words the amount of strength and determination everyone showed. The CrossFit Total always brings out the best in you guys. I don’t think I have seen that many stars on the board in one day, and I know some of those stars were major PR’s. I think a few of you were even surprised by how much you lifted! So here’s a quote to sum up today…

“We are always stronger than we know.”
-Arnold Schwarzenegger

Now onto something new. As you know, our 2k row cycle has ended. I’m sure everyone will cry a little bit knowing that is over, but don’t fret there will still be plenty of rowing in the new cycle! What is the new cycle, you ask? Well I’ll tell you. Our new cycle begins for Sectionals, and by Sectionals I mean the CrossFit Games Sectionals in Februrary/March. We have some clients preparing for this event and we want them to be ready. All of you not planning on competing will still highly benefit from everything in this upcoming cycle. Strength, fat-loss, cardiovascular improvements, and the like are all still going to be seen from here forward. Just get ready for some butt-kickin’, nasty-hard, heavy-liftin’ but FUN MetCons the weeks ahead.

Looking forward to sweating…a lot,
<3 Coach Miss J

By | 2017-04-25T14:40:05+00:00 December 8th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. crossfitktown December 8, 2009 at 8:53 am

    Sorry for the late posting. Our internet went out at the gym yesterday. Probably due to all of the heavy lifting going on.

  2. Kerr December 8, 2009 at 11:22 am

    Haha… for the record, all other knoxville gyms had sustained internet connection throughout the day… pansies.

  3. Brandon December 8, 2009 at 12:02 pm

    God, I was up all night refreshing waiting for the post…

  4. Ben December 8, 2009 at 12:18 pm

    oh great….Crossfit KTown has one of those x-ray cameras.

  5. Taylor December 8, 2009 at 12:33 pm

    Coach G said all the guys will look like this by Valentine’s Day

    And a Deadlift video

  6. Doug December 8, 2009 at 2:08 pm

    Should be the best cycle yet. Also, congrats to Ben on a new PR – 105# 1RM pullup!

Comments are closed.