Marine Mud Run

Marine Mud Run

The Ktown team before...

Warm-up: 300m Row, 25 Push Presses (45/25lbs), 300m Row

Clean: Work to heavy single; follow with 10 singles at 80%

Front Squat: Use the clean heavy single weight and do a max set

MetCon – For Time:
30 Clean and Jerks (50% of heavy single)

Finisher: Work on weaknesses

The Marine Mud Run went off without a hitch.  Every Ktowner got muddy, soaked, and even verbally assaulted for being on steroids (almost every Ktowner).  We had a lot of fun and made some indelible memories/trusk mud stains.  There was a contingent from CrossFit Knoxville and the CrossFit in Maryville.  Good to see our fellow CrossFitters getting out and using their fitness for good instead of evil.

If you missed out on the Mud Run, there is still time to sign up for the CrossFit Ktown Race For the Cure team!  Get on it!

And finally, I have mentioned to several of you that CrossFit Ktown is getting a team together for the Ragnar Relay from Chattanooga to Nashville (185 miles).  This is a 12 person, running relay that takes us along the Tennessee River, through the stills of Lynchburg, and in to the birthplace of country music.  If you are sincerely interested in running 3 legs (legs vary in length from 3-9 miles), please contact me ASAP.  It’s going to be EPIC!

Fly, you fools,
Coach G

The Ktown team after!

Will crossing the Delaware.

Looking nice!

The river washed away a little of the mud...only a little.

Boys will be boys.

The lovely muddy ladies.

Momma Scalf on the home stretch.

By | 2017-04-25T14:39:33+00:00 September 13th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Brandon September 14, 2010 at 8:22 am

    Those mud covered ladies are HOT ow ow ow!

    (You too Taylor…)

  2. Lee September 14, 2010 at 9:49 am

    The mud run looks like tons of fun- I’m sorry I missed it!

  3. Ben September 14, 2010 at 10:02 am

    That looks awesome. So sad we couldn’t attend. Good news, we are in for the KTown Team for Race for the Cure

  4. Rise Up September 14, 2010 at 10:50 am

    I’m so mad that I was sick. I’ve spent five years trying to run this race. Maybe next year. =o(

  5. Ben September 14, 2010 at 3:23 pm

    James, Im sure Coach G wouldn’t mind digging a really big mud whole out back and letting you run through it over and over again

  6. Rise Up September 14, 2010 at 3:36 pm

    That would be AWESOME! A Crossfit Ktown obstacle course out back, I’ll start designing it this afternoon. =o)

  7. Geri September 14, 2010 at 8:26 pm

    Come join us next year Lee.

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