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New season, new cycle

New season, new cycle

Fran lifts strong.

Warm-up: 10 Leg Swings (all directions), 20 Sit-Ups, 5 Pass Throughs on Parallettes x2

Squat: 5-3-1

MetCon – 5 Rounds for Time:
10 DB Split Snatches (25% BW)
10 DB Bulgarian Split Squats (each leg) (25% BW)
12 Clapping Push-Ups

Finisher: 800m Run

Hope everyone’s weekend was awesome, but now it’s time to get back to work and CrossFit! Forgive the lateness of this post! If you checked the website last night you were probably wondering where the new post was. There was some confusion, but it was my fault.

The past several months we have been on a Sectionals/Regionals programming cycle. You most likely didn’t know this information or maybe didn’t care, but yes, there was and is a method to the madness. Well now that Regionals are over it’s time for a change!

Time after time I hear about you all being poor runners… or you hate it… or something else along those lines. First, let me say that running is very mental and most of you have the capacity to be better runners you just don’t push through that mental block. With that being said, this cycle will have a focus on endurance, so that means more running, rowing, etc. Don’t worry, there will still be plenty of lifting and heavy, short intense workouts, but we hopefully will desensitize you all a little bit to the “suck” of running.

Happy sprinting,
<3 Coach Miss J

That box looks somewhat intimidating.

By | 2017-04-25T14:39:04+00:00 June 21st, 2011|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Ben June 21, 2011 at 11:46 am

    Yeah! Kinda excited about sucking wind. It’s one thing to have a particular movement as a goat, but entire category (endurance)….

    This needs to be rectified.

    Besides with E$ back into the swing of things I need to work harder to keep my title as King Crossfitter of Team Slocum.

  2. Rise Up June 21, 2011 at 3:24 pm

    I do not like the sound of this post but I need to run more because it is definitely one of my goats, that and the stupid muscle up. To prepare for the endurance cycle I think I will stop by and see Maria for a therapeutic massage. BOOM!

  3. Erin June 21, 2011 at 4:03 pm

    @Ben I believe we have a challenge… boom!

    And I hate running and rowing… which is precisely why I need to get back in there ASAP – and I need to start going in the early morning hours to beat the heat. Ugh.

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