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PR City

CrossFit Ktown AKA PR City

CrossFit Ktown AKA PR City

Warm-up: 2 Rnds – 20 SDHP (45/25lbs), 10 Pull-ups, 15 GHD Back Ext & Sit-ups, 20 Push-ups

Press: 1-1-1

Overhead Squat: 15RM

MetCon – For Time:
500m Row

Finisher: 3 min Plank

I had the distinct pleasure of standing (mostly sitting) around witnessing personal record (PR) after PR fall by the wayside today.  It all began when I walked in to the gym and read on the board that Glenn had PR’ed his 500m row from Saturday.  Then it continued when Wes came in at 3:30PM to crush his old press and overhead squat (OHS) numbers.  The day was just getting started though.

Blake and Surekha held down the 4:30PM class with PRs in both press and OHS, while Blake bested his old time on the 500m row.  Next came the 5:30PM class.  We had a full building with Larry, Gary, Ben, Erin, Jonathan, James, Rachael, Karen, and Brandon.  I am happy to say that the group set 21 personal records in that short hour.  And something should be said for that short 5:30-6:30PM hour; it always seems to tick away faster than the others.  It obviously doesn’t follow any laws of gravitational physics.

Our first ever rowing seminar with Sarah Arms went well this past weekend.  Here in a minute I am going to pass around some post cards from Saturday.  Sarah taught everyone how to pull correctly and efficiently as well as gave us some good pointers on rowing a 500m piece (very applicable today methinks).

Sarah instructs the masses on Saturday.

Sarah instructs the masses on Saturday.

Right before we took our oars and felt Sarah's lash on our sweaty backs...

Right before we took our oars and felt Sarah's lash on our sweaty backs...

Saturday 10-10-2009.  For Geri.

Saturday 10-10-2009. For Geri.

Congrats on all the stars next to your lifts,
Coach G

By | 2017-04-25T14:40:10+00:00 October 19th, 2009|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. LarryS October 20, 2009 at 7:05 am

    That has to be a record for PR’s in one day . . . look at all of the stars on the white board . . . GREAT work out everyone!!!!!

  2. forrestlong October 20, 2009 at 8:24 am

    time for some call outs…wes, great job on the presses yesterday. blake, ben, johnathan, james…wow rowing in the 1:30’s now = great stuff. james great job on a press pr then a big ohs. we are relying on you to keep grant humble w/ his ohs

  3. Coach G October 20, 2009 at 10:38 am

    James and I are racing to the 155×15…

  4. James October 20, 2009 at 11:05 am

    Everyone did a great job yesterday. Its awesome to see so many PR’s… Forrest, I was close, tighten up my form and move a little faster and I think I’ve got it. So far its a 3 way tie for 135 x 15. The race is on! =o)

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