McGhee and the Gorillaz (and a pic or two)

Home/CrossFit Ktown Knoxville, Uncategorized/McGhee and the Gorillaz (and a pic or two)

McGhee and the Gorillaz (and a pic or two)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009.

Warm-up: Barbell Complex – Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Good Morning 10 of each (45/25lbs); 20 Leg Swings; Stretch Hamstrings 1 min each; Lacrosse Ball Hip Opener 1.5 min each; Hip Opener 1 min each

Deadlift: Warm-up to 275/185lbs

MetCon – McGhee:
AMRAP 30 min
5 Deadlifts (275/185lbs)
13 Push-ups
9 Box Jumps (24/18”)

Today was one of those long, slow(er) MetCons.  You couldn’t attack this thing Fran-style.  You weren’t going to break any power output records.  But what you did do was suffer, and suffering is humbling.  There is nothing in this world quite like picking a heavy weight up off the ground a whole bunch of times.  And there are few better ways to honor a fallen hero.  Well done today, Ktowners.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Hope to see all you blog readers tomorrow for our FREE Saturday class (it’s another (different) FOOTBALL SATURDAY!),
Coach G

6AM ladies doing it real big.

Meghan showing us a pretty good deadlifting setup (cervical spine anyone?).

8AM getting their sweat on. Sorry for no pics of the 7AM. My B.

I had to convince Jeanie to use both arms for the push-ups!

Scott Rx'ed it and set a new PR by several rounds.

Clint and Karen demolished the workout.

Aftermath of noon class.

Buck Wild getting some deadlift.

Jake jumping. Buck levitating.

Noel with his first hero workout.

Will taking it to the house.

Elizabeth and her first hero workout as well.

Ben proudly wearing the new shirt.

Kirsten channelling her totem animal.


P.S. – Sweet video on running.  And you all thought everyone could just run.  It’s a skill just like the O-lifts!

By | 2017-04-25T14:39:32+00:00 September 17th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Dave Parmly September 17, 2010 at 8:00 pm

    3d Batt rocks. Ryan McGhee…blue skies, brother. See you at the ORP in the sky.

  2. Young Buck September 19, 2010 at 11:48 am

    Levitation…I has it

  3. Rise Up September 20, 2010 at 8:28 am

    This is one of the toughest WODs ever. Mental toughness was the only thing that could keep me going. Every round my body wanted to quit… Saturday was soooooo much fun, the football WOD was awesome, the Gators demolished the Vols, and……(Stay tuned for some big news)

  4. Ben September 20, 2010 at 11:20 am

    I’m on pins and needles James! I hate/love surprises!

  5. Erin September 20, 2010 at 11:21 am

    @Rise Up @Ben

    I’m with Ben! I hope this “big news” involves something old, something new, something borrowed, and something blue!

  6. crossfitktown September 20, 2010 at 11:53 am



  7. Callie September 20, 2010 at 12:53 pm

    This is my favorite hero workout! Can’t wait to make it up. =-) What gives James?!

Comments are closed.