Man Overboard!

Man Overboard!

Nice little pic from Coach G.

Warm-up: Foam/LAX Ball Roll (Legs/ T-Spine), (10 KB Swings (50/35lbs), 10 Sit-Ups, 10 Serratus Push-Ups x2)

High-Hang Squat Cleans: Heavy Set of 3

MetCon – Cindy:
20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

First off, I want to congratulate everyone who rocked out their old Cindy scores! I guess that gymnastics cycle really works, eh? Secondly I want to update everyone on Coach G’s sailing trip. We have preached to you all multiple times about using this new found functional fitness to find new activities and play sports that you like. Coach G did just that, as well as some other Ktowners, in sailing.

Coach G:

“Update. We are now on Tortola. We went through a squall yesterday. We had to drop the sails and motor through it. It was amazing. Everyone was on deck taking care of business while the rain and wind was driving down on to us. Pretty amazing.”

Now I’m not saying that CrossFit gave them the ability to handle a storm on the high seas, but I am saying that functional fitness can help you prepare for any situation. I’m sure they had to do plenty of pushing and pulling, running and jumping, and many other exercises that we replicate in Ktown. Hopefully you all are using your fitness powers for fun things in life too!

Mermaid off the port bow!
<3 Coach Miss J

By | 2017-04-25T14:38:51+00:00 December 5th, 2011|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. G8rDave December 5, 2011 at 11:14 pm

    The world gets very small when you are stuck in a little boat in a big ocean in a Caribbean squall.

  2. Rise Up December 6, 2011 at 12:55 pm

    Cindy, Cindy, Cindy, oh how you humble me!

  3. G8r Dave December 7, 2011 at 3:46 pm

    The ice bath saved my ass, er..sorry..”glutes”, quads, hammies, etc. I felt Cindy 48 hours later but nowhere near as bad as it woiuld have been without the ice bath.

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