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New Cycle

Sipi and Forrest working through Tuesday's overhead squats.

Warm-up: (10 Dislocates, 10 KB Swings (50/35lbs), 10 Lunges x3), Rotator Cuff Stretch (30 seconds each arm), 500m Row

Squat: 5RM @ 80%

MetCon – Isotarded:
3 Rounds – 1 minute hold at each exercise
L-Sit (Parallettes)
Bottom of Air Squat
Top of Superman

A few announcements:

1) The biggest announcement of all comes from our Spring Lean Paleo Challenge. That’s right, the votes have been tallied and the decisions are in! Our female winner was Lee Lambert by a single vote, and we have a tie for our male winners, Mark Lane and Scott Kibby (who each get 2 months free rather than the full 3). Talk about a close race, right? Tentatively mark your calendars on Wednesday August 25th at 7:45pm for a lecture on living Paleo or how to eat Paleo after the Challenge.

2) If you went to the Faction Games and got a “Purple Cobra” shirt then please bring in the money for them. They were $18.00, that’s with zero mark-up and actually 99¢ shy of the actual price. If you want a Purple Cobra/Dodgeball shirt then please let us know. We are going to order a few more since we have had some people inquire about them. Here is what they look like close up…



3) We are on a new cycle which began Monday! That means it’s time to call it quits to our leaning out cycle and time to throw in a “Fight Gone Bad” one. Remember a long time ago when we did the 2K improvement cycle? Well this is sort of like that but with “Fight Gone Bad” instead. So what all does that entail? I can sum it up in 2 words…interval training, which if you still want to lean out will do exactly that. It’s also guaranteed to improve your overall fitness. Some of the best CrossFit gyms (CrossFit Verve) and coaches (OPT) do a lot of interval training and we feel like that is something we need to incorporate more often. It has fantastic carry over into the longer, more steady-state WODs as well as the shorter, really intense workouts. Basically, it’s money all the way around.

So if you are still confused as to the MetCons you’ll see in this cycle other than “Fight Gone Bad” here are some examples: “The Chief,” “Tabata Something Else,” “2 Minute Defense,” and maybe even a Death Day special like “Tabata FML” or “The CBo.” These all suck, but you’ll learn to love them.

Here we go intervals!
<3 Coach Miss J

By | 2017-04-25T14:39:36+00:00 August 12th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Young Buck August 12, 2010 at 9:25 pm

    Not gonna lie, new cycle sounds B A….not my initials

  2. Lee August 12, 2010 at 9:33 pm


    Crossfit, I’ve missed you this week. I’ve been doing battle with the University, but I’ll be there first thing tomorrow.

  3. forrest August 13, 2010 at 5:49 am

    you had me until tabata…such beautiful metcons with power cleans, snatches, etc. for the record i believe all tabata metcons should be called tabata fml

  4. KPvogel August 13, 2010 at 8:38 am

    Save the long metcons for when I get back! I’m sad I will miss next week.

  5. Samantha August 13, 2010 at 9:17 am

    Congrats to all the Paleo winners and Faction Game competitors. YOU ALL ROCK! We should have a CFKT celebration for all the awesomeness that we are surrounded with…

  6. Rise Up August 13, 2010 at 9:48 am

    I’m getting a warm and fuzzy feeling from the sounds of this new cycle…Congrats to the paleo peeps. See ya’ll this afternoon. HOLLA!

  7. crossfitktown August 13, 2010 at 1:18 pm

    I’m glad everyone is amped for the new cycle. It’s gonna be unlike anything we’ve done before. Whammy!


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