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Kate working through some bend-over-rows.

Warm-up: 10/5 Chin-Ups, 400m Row, Samson Stretch (30 seconds), Wrist Stretches (30 seconds all directions), 10 Leg Swings (all directions)

Speed Squat: 10×2 on the minute for 10 minutes (60% 1RM squat or up 5lbs from last week)

Clean Pulls: 3-3-3 (100% 1RM Clean)

MetCon – 6 Minute AMRAP:
20 Overhead Walking Lunges (45/25lb plate)
1 Rope Climb
15 Sit-Ups
(If you don’t have a rope, or can’t climb a rope sub in 10 body rows)

MetCon – 6 Minute AMRAP:
10 Kettlebell Swings (50/35lbs)
15 KB SDHP (50/35lbs)
20 1-Arm Push Press (50/35lbs)

How did you all like the surprise MetCon/MetCons? Hopefully you did not arrive to class super early or have someone ruin the surprise for you.

Anyway, we have another special surprise for you on tonight’s post. *Unveils curtain* It’s a fantastic Paleo friendly recipe that I have been dying to try from our one and only Samantha DeMange. Thanks SAM!!!

See you tomorrow at 9 (if you’re Murph’ing it) or 10AM,
<3 Coach Miss J

P.S. Remember this is our last free class for 2 weeks. Next week is our trip to LRC for bouldering!

If you don't know Sam...that's her.

Here is a recipe that I wanted to share:

·         Preheat oven to 350 degrees

·         Mix about ½ lb of lean beef with 2 eggs and chopped onion & fresh garlic

·         Season with pinches of salt & black pepper

·         Flatten out into rectangle shape about ½ inch thick

·         Layer thin sliced ham and sharp cheddar cheese

·         Roll up rectangle into log and sprinkle with chives

·         Place on baking pan and cook for about 40 minutes


Samantha DeMange

"Yum" is right!

By | 2017-04-25T14:39:15+00:00 March 11th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments