Oktoberfest Workout #1

Oktoberfest Workout #1

Deep in thought after a FREE Saturday workout.

Deep in thought after the weekend's FREE Saturday workout.

Warm-up: 2 Rounds of 10 Ring Push-ups, 15 GHD Sit-ups, Farmer Carry, 15 Back Ext.

MetCon – Barbell AMRAP:
3 minutes on 1 minute off for reps
Deadlift (115/75lbs)
Thruster (115/75lbs)
Power Clean (115/75lbs)

Saturday went off without a hitch.  We ran a big nasty chipper, and we did it in teams of two.  It’s always nice to suffer with a partner.  Not only do they keep you accountable for your share of the work, but they also cheer (scream) you on while you’re crushing (getting crushed by) the workout.  However, there will not be a FREE Saturday workout this weekend.  As most of you already know, the coaches as well as some of our athletes will be competing in Oktoberfest Games in Nashville.

Today went off with a few hitches, most of them in the deadlift.  We even had a few chaps scale it up to 135lbs, the weight we will see this weekend at Oktoberfest.  Strong work from everyone today!

I have a few cancellations to announce.  There will now be no nutrition lecture this Wednesday.  I sincerely apologize for this, as it is my fault, but I will make it up to you with a lecture on October 14th.  Once again, sorry, if anyone would like to meet prior to this lecture to talk nutrition or recovery then let me know.  CrossFit Ktown will be closed this Friday and Saturday.  The coaches will be in Nashville for Oktoberfest Games.  We will try to update you over the weekend on everyone’s progress there.

A thousand apologies,
Coach G

Some would say this is Ben's best side.  Now that he's been squatting, I must agree.

Some would say this is Ben's best side. Now that he's been squatting, I must agree.

Nice jump, shrug, and pull.

Nice jump, shrug, and pull.

By | 2017-04-25T14:40:12+00:00 September 28th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. James September 29, 2009 at 6:21 am

    Great workout! My quads are definitely feeling it this morning. Those competing this weekend will feel the burn.

  2. Ben September 29, 2009 at 8:04 am

    You really captured the true essence of my being in this photo. I think you are in the wrong profession

  3. Erin September 29, 2009 at 8:53 am

    I’m with both of these men! Awesome workout yesterday! You Ktowner’s are going to kill it! And… great shot of Ben’s finest assssset, G! :c)

  4. LarryS September 29, 2009 at 9:42 am

    Erin . . . is that your hand print in white chalk on Ben’s left cheek . . . oh, excuse me . . . that’s part of his shorts. My bad. ;o)

  5. Ben September 29, 2009 at 11:18 am

    You know I’ve been the “butt” of peoples jokes before, but never like this…

  6. crossfitktown September 29, 2009 at 5:40 pm

    You guys are so witty
    -Miss J

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