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Paleo Challenge coming to a Ktown near you…

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Paleo Challenge coming to a Ktown near you…

This is the product of pastured beef, veggies, and cilantro getting together and having a special hug.

Warm-up: Accumulate 50 1-Arm KB Swings (each arm) throughout warm-up, 40 Sit-Ups, 15 Serratus Push-Ups, 10 Y’s/T’s/W’s, Pec/Shoulder Stretch (30 seconds), Couch Stretch (30 seconds)

Deadlift: 5RM

MetCon – AMRAP 5 min:
1 Power Clean (165/110lbs)
1 Rack to Overhead (165/110lbs)

Good day, Ktown.  It is my distinct pleasure to announce the 4th iteration of  our Paleo Challenge.  It will kick off May 2nd and run for 10 finger-licking, weight-dropping weeks.  It coincides nicely with swim suit season!  The usual rigmarole of Paleo lectures, logbooks, and t-shirts will all be a part of this fourth installment.  Judging by the total weight loss of the previous three Challenges (nearing 1k pounds, or half a ton!!!), we have become exceedingly efficient at it.

So for all you guys and gals that have been emailing over the past few weeks asking when our next Paleo Challenge is, now you know.  It is time to come out of hiding and join the ranks of CrossFit Ktown.  It is a journey you will not soon forget, filled with new friends and experiences.

For further Paleo reading from our website, I suggest you look here.

Set phasers to Paleo,
Coach G

By | 2017-04-25T14:39:11+00:00 April 12th, 2011|CrossFit Ktown Knoxville, Uncategorized|28 Comments


  1. Brandon April 13, 2011 at 8:23 am

    “We have become exceedingly efficient at it” – subtle Matrix Reference? Was that intentional?

  2. crossfitktown April 13, 2011 at 8:31 am

    I am the Coach G. I helped created the CrossFit Ktown. I’ve been waiting for you. You have many questions, and although the process has altered your consciousness, you remain irrevocably unfit. Ergo, some of my answers you will understand, and some of them you will not. Concordantly, while your first question may be the most pertinent, you may or may not realize it is also the most irrelevant.


  3. Brandon April 13, 2011 at 8:32 am

    Unfortunately, no one can be told what the Paleo Challenge is. You must see it for yourself…

  4. T-Pain April 13, 2011 at 8:43 am

    Red pill or blue pill?

  5. crossfitktown April 13, 2011 at 8:45 am

    Little did Morpheus know, you can’t supplement your way to a good diet.


  6. Brandon April 13, 2011 at 8:49 am

    Do not try and lose weight. Instead, only try to realize the truth…

  7. T-Pain April 13, 2011 at 9:25 am

    I know how to do a muscle up…(in retarded Keanu Reeves voice)

  8. crossfitktown April 13, 2011 at 10:03 am

    I know why you’re here, Ktowners. I know what you’ve been doing… why you hardly sleep, why you live alone, and why night after night, you sit by your computer…poor diet.
    -Miss J

  9. Brandon April 13, 2011 at 10:06 am

    I know Grant tells me this steak is juicy and delicious.

  10. crossfitktown April 13, 2011 at 10:07 am

    There is no muscle-up.


  11. crossfitktown April 13, 2011 at 10:16 am

    The first CrossFit Ktown I designed was quite naturally perfect, it was a work of art – flawless, sublime – a triumph equaled only by its monumental failure. The inevitability of its doom is apparent to me now as a consequence of the imperfection inherent in every human being. Thus, I redesigned it based on your history to more accurately reflect the varying grotesqueries of your nature. However, I was again frustrated by failure. I have since come to understand that the answer eluded me because it required a lesser mind, or perhaps a mind less bound by the parameters of perfection. Thus the answer was stumbled upon by another – an intuitive program, initially created to investigate certain aspects of the human psyche. If I am the father of the CrossFit Ktown, she would undoubtedly be its mother.

    Miss J enters from stage left.


  12. Rise Up April 13, 2011 at 10:16 am

    Coach G is the chosen one, I know because the Oracle told me so. =o)

  13. Ben April 13, 2011 at 10:25 am

    T-Pain :
    Red pill or blue pill?

    How about the slightly greenish yellow pill….

    G, “phasers”?! In some circles you would be hanged for treason.

  14. crossfitktown April 13, 2011 at 10:27 am

    Ben, what can I say? Constantly varied, always.


  15. Dougie Fresh April 13, 2011 at 10:36 am

    I know you’re out there. I can feel you now. I know that you’re afraid… you’re afraid of us. You’re afraid of change. I don’t know the future. I didn’t come here to tell you how this is going to end. I came here to tell you how it’s going to begin. I’m going to push press this bar, and then I’m going to show these people what you don’t want them to see. I’m going to show them a world without the Rush. A world without ellipticals and stairmasters, without bicep curls and leg presses. A world where anything is possible. Where we go from there is a choice I leave to you.

  16. Brandon April 13, 2011 at 11:04 am

    So Grant is the architect, Jessie is the Oracle. Taylor is obviously Morpheus. Dibs on the Merovingian?

  17. Brandon April 13, 2011 at 11:07 am

    We don’t know who struck first, us or them. But we do know it was us that scorched the sky. At the time, they were dependent on the power of Grains. It was believed they would be unable to survive without them.

  18. Jeff April 13, 2011 at 11:12 am

    Johnny Utah >> Shane Falco >>>>>>>>>>>>>>>>>>>> Neo

  19. crossfitktown April 13, 2011 at 11:17 am

    Jeff, your membership has been suspended.


  20. crossfitktown April 13, 2011 at 12:06 pm

    Braers, I want to be Trinity…after all that was my name in Counterstrike. :-)
    -Miss J

  21. Erin April 13, 2011 at 12:18 pm

    I’m so lost.

    But anywhoselbees, I’m so excited about the challenge! Talk about good timing! Hiiiiyo, watch out ladies, mama’s comin’ after you – and I’m out to win.

  22. Brandon April 13, 2011 at 1:29 pm

    Ok ok. Erin would be a good Oracle. And we’ll let Kirsten be Seraph? Teehee.

  23. crossfitktown April 13, 2011 at 2:52 pm

    I’m most definitely the key holder asian guy…I always wanted Chinaman hair


  24. Brandon April 13, 2011 at 4:01 pm

    Dude. Caleb you are most definitely Neo. Blake is the key master (obviously)

  25. Callie April 13, 2011 at 4:06 pm

    This just all made my day. That is all.

  26. Jeff April 13, 2011 at 5:39 pm

    Dude. Chinaman is not the preferred nomenclature. Asian-American please.

  27. crossfitktown April 13, 2011 at 7:38 pm

    nomenclature is for n00bz. I ball outta control.


  28. forrest April 13, 2011 at 9:29 pm

    brandon…you’re def agent smith. caleb is the little asian bc he always wanted to be a ninja. i would nominate adam for neo but he would prolly get pissed and murder me.

Comments are closed.