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Paleo Challenge, Top Quarks, Hadron Collider, and YouTube Rap…

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Paleo Challenge, Top Quarks, Hadron Collider, and YouTube Rap…

Michelle and her newly PR'ed C&J just got back from Oktoberfest!

Warm-up: 2 Rounds – 20 OWLs (45/25lbs), 5 Squat Snatches (45/25lbs), 10 KB Swings (50/35lbs), 10 Parallette Push-Ups, Foam Roll Quads/ IT Bands/ Hammies (2 minutes each)

MetCon – For Points:
25 Minutes to Clean & Jerk
1 Point for every rep @ 75% or higher
2 Points for every rep @ 85% or higher
3 Points for every rep @ 95% or higher
5 Points for every rep @ 1RM
7 Points for every rep @ New 1RM
(Work up to a new C&J all the while accumulating max points)

Ex: Beth C&J’ed 8 reps at 85% her 1RM, Score = 16 Points

Finisher: Double-Under Practice (5 minutes)

Now that Summer has finished (although it was 90 degrees yesterday) and Fall is starting to drop a pair, let us not get complacent with our fitness goals.  It is far too easy to fall in to the perpetual sedentary state and not work hard day in and day out.  Control the things you can: make it in to the gym when you’re supposed to, train hard while you’re there (which includes strength, MetCon, AND mobility), and recovery properly (which includes sleep, diet, AND mobility).  All else will fall in to place.

So let’s quickly discuss one of those recovery components, diet, before the Hadron Collider destroys the world (not YET).  Everyone has been asking when the next Paleo Challenge is going to commence, and some of you even mentioned rioting in and around Ktown if we didn’t act soon.  Well, on account of your villainy we have scheduled the next Challenge for November 1st through January 10th – 10 weeks of good eats and radical body composition changes!

I ask that all of you past Paleo Challengers spread the legend of its efficacy to all the newbs running around Ktown.  But really all you have to do is look at the Paleo Challenge tab on the website (which we need to add the winners of our latest challenge…) and look at the before and after pictures on the WOD board at the gym.

Paleo, it’s what’s for dinner,
Coach G

P.S. – If you didn’t know what the Large Hadron Collider was, you definitely need to check this out.  Top 10 all time on my list.

By | 2017-04-25T14:39:29+00:00 October 12th, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Dave P October 12, 2010 at 8:41 pm

    That video has me speechless. Wow. Just…wow.

  2. T-Pain October 12, 2010 at 9:06 pm

    I’m 95% sure I saw Brandon in a hard hat in that video at one point checking his blackberry…

  3. Brandon October 12, 2010 at 9:45 pm

    Well that scene happens constantly, all day, every day. It’s probably on video somewhere.

  4. Dougie Fresh October 13, 2010 at 10:07 am

    I remember hearing about the hadron collider a couple years ago and was frightened – thanks for reminding me.

  5. Keith October 13, 2010 at 4:36 pm

    When will the seminar on the Paleo Diet be help? The week before?

  6. Keith October 13, 2010 at 4:37 pm

    When will the seminar on the Paleo Diet be held? The week before?

  7. Young Buck October 13, 2010 at 7:01 pm

    Even I am not nerdy enough to come up with a rap about the LHC and G don’t be ignuhant, we aren’t all gonna die once they reach full power over there so fret not dougie fresh.

  8. Miss J October 13, 2010 at 9:36 pm

    The lecture hasn’t been scheduled quite yet Keith, but it will most likely be the weekend before the challenge begins or a couple weekdays before. We are discussing this now and will post on it asap.

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