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Rachael, James, and Karen practice their double unders after a workout.

Rachael, James, and Karen practice their double unders after a workout.

Warm-up: 2 Rounds – 25 Double Unders, Muscle-up Progression, 10 Toes-to-bar, 10 Good Mornings

Squat: 1RM

MetCon – 3 Rounds for Time:
500m Row
400m Run

We had some big PRs today on the squat!  Erin Slocum slid in to first place for females with a STRONG 190lb effort.  Congrats to Erin.  Also, a big boom-shacka-lacka to Rachael Oberman for finally finding the bottom of a squat today.  She set a new 5RM PR!

The goal board is being filled up.  Make sure you get with a coach sometime this week to have your goals placed up on the board.  We want you to have two measurable goals that will be time-bound to the end of this year.  If you have a question or aren’t totally sure what you should do, ask a coach for some help.  I’ve seen goals as diverse as “deadlift 475lbs” to “15 consecutive double unders” to “get a job so I can afford to keep my membership till the end of the year and beyond.”  All of these are admirable goals.

If your goal has a skill component to it, you must practice!  Here is a short article on practice by the esteemed Adrian “Boz” Bozman from CrossFit SanFrancisco.

Constantly working on my double unders,
Coach G

By | 2017-04-25T14:40:10+00:00 October 26th, 2009|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. crossfitktown October 27, 2009 at 4:08 am

    I came in this morning and saw Erin’s HUGE 1RM. That’s awesome E! Give’s me something to shoot for!

    Miss J

  2. Rachael October 27, 2009 at 5:48 am

    Erin inspired me to find the bottom of the back squat. Congrats Erin…you are unbelievable! KT…can’t wait to have you back next week, good luck with your basketball team.

  3. Ben October 27, 2009 at 6:54 am

    Congratulations to Erin! I am so PROUD!!!!

  4. Coach CBo October 27, 2009 at 7:21 am

    Holy cow, Erin! That’s amaaaaaaaaazing! Rachael…couldn’t be prouder of you! I know you hated working on it, but you reached the bottom! Doesn’t it feel great/awful? Ahaahaha, the beauty of a below parallel squat. My adductors are wrecked today :)

  5. James October 27, 2009 at 8:49 am

    Great job Erin! I can’t wait to get back in there with you guys.

  6. Megan October 27, 2009 at 9:20 am

    Erin…. That is amazing!

  7. Erin October 27, 2009 at 9:46 am

    Aww, thanks everyone! I really appreciate it!

  8. Coach G October 27, 2009 at 10:25 am


  9. LarryS October 27, 2009 at 11:12 am

    Great work Erin. You have really progressed since joining KT. I am really proud of you. Ben, I don’t want you to feel slighted because you have really progressed also . . . now you can quit pouting . . . ;-) You both seemed to keep each other pumped up.

  10. Doug October 27, 2009 at 4:12 pm

    We talkin bout practice man. Practice. Not a game. Not a game. Not a game. Practice.

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