Monday, Monday, Monday!

Monday, Monday, Monday!

This past Saturday's free class had some new faces.

This past Saturday's free class had some new faces.

Warm-up: 2 Rounds – 2 Turkish Get-Ups each arm (50/35lbs), 12 KB Swings (50/35lbs), 6 KB Snatches each arm (50/35lbs), 15 OHS (45/25lbs)

Snatch Balance: 1RM

Snatch: 6 Singles at 70% 1RM

Speed Squats: 10×2 at 50% 1RM
(Control the descent and explode from the bottom of the squat.)

MetCon – Paraplegic Annie:

Peoples, get to signing up for the Olympic lifting seminar on the board.  It is going to be held at Ktown on Saturday, March 27th at 11AM.  You don’t have to sign up if your snatch is perfect.  BBQ will be provided afterward.  At your cost.  At Dead End BBQ.  So basically, we’re going to eat at Dead End afterward if you’re down.

I hope that the speed, agility, and quickness cycle has been paying dividends after the first week.  I heard stories from many different members about outrunning bears, cops, and the recession.  Several also set new personal records in moving around from room to room in their house over the weekend.  That’s big stuff guys!  Let’s keep celebrating the little stuff.

What are you going to do with your newfound speed, agility, and quickness this cycle?

Planning on angering Taylor and then running away really fast,
Coach G

By | 2017-04-25T14:39:53+00:00 March 15th, 2010|CrossFit Ktown Knoxville, Uncategorized|15 Comments


  1. Brandon March 15, 2010 at 5:34 pm

    What if my split snatch is perfect?

  2. Taylor March 15, 2010 at 5:46 pm

    Fortunately, my snatch form is impeccable…

    This video is how I learned to oly lift

    PS it might be the most unintentionally funny video i’ve posted

  3. Coach CBo March 15, 2010 at 6:52 pm

    The way that one guy was running around was straight ridiculous!

  4. Brandon March 15, 2010 at 7:04 pm

    May have passed Taner Sagir’s C&J for the most impressive lift I’ve ever seen.

  5. Coach G March 15, 2010 at 7:23 pm

    Wow, thumbless jerk. Now there is precedent, Brandon. 3:57 in Taylor’s video.

  6. Taylor March 15, 2010 at 9:14 pm

    My favorite is at about 6:08, when the dude from the soviet union straight up shoulder presses a ridiculous amount of weight

  7. Brandon March 16, 2010 at 3:16 am

    Come on Grant, I only PC thumbless.

    A thumbless Jerk … ridiculous … ;)

  8. Coach CBo March 16, 2010 at 5:54 am

    1:44 in Taylor’s video…the guy in the back is Bill the Butcher

  9. Ben March 16, 2010 at 8:02 am

    There are way too many jokes to even start with Taylor’s vid. Of note: who knew they were popping the collar back in 72′. Grant, will you comb my hair before my next C&J?

  10. Jimmy March 16, 2010 at 8:09 am

    Still on vacation in Chorpus Christi and due back wed night. I found a Crossfit gym down here too. It’s CC Crossfit and the people are great and made me feel very welcome. I’ve been going there for the past 3 days. What a great Crossfit community. See everybody on Friday…

  11. Ben March 16, 2010 at 12:23 pm

    @James…just noticed the pic. If I see you with a cast on the other thumb tomorrow I’ll know why.

  12. James March 16, 2010 at 2:00 pm

    Yeah, I don’t think she has noticed but once she does I’m sure I will get punished. =o)

  13. Rachael March 16, 2010 at 3:11 pm

    @James…BIG TROUBLE!

  14. Coach CBo March 16, 2010 at 3:44 pm

    @ Rachael….BUTT SLAMMED!!

  15. crossfitktown March 16, 2010 at 4:49 pm

    We miss ya Jimmy, but we are really glad you found a good CF down there. Have a great vaca!
    -Miss J

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