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Preparing for the Zombie Invasion…

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Preparing for the Zombie Invasion…

Surekha and Geri know how to train for the impending Zombie Invasion!

Warm-up: 2 Rounds – 10 Strict Chin-ups, 10 OHS (45/25lbs), 30 Double Unders

Squat: 3×5

50m Tire Drag Hill Sprints x5 (plenty of rest between efforts)

There was trouble this morning at Ktown.  The dilemma began when I came in to make a pot of coffee and saw we were totally out.  Oh! The trials and tribulations we endure to keep this ship sailing true.  Now I don’t want you guys to worry about it as I have it under control now.  More precisely, Ben Slocum has it under control.  He brought in goodies such as Columbian Supremo, Sumatra Mandheling, and Ethiopian Yirgacheffe.  This should tell you two things about the coaches at CrossFit Ktown:  1) We are savvy, well traveled, pretentious people and 2) We are beginning to illegally dope with caffeine again so watch our numbers take off.   Coffee is just plain good, and good coffee is the best ergogenic aid in sports.  Kelly Starrett of CrossFit San Francisco likes to point out, “I think that if you replaced two-thirds of your blood plasma with coffee, it would challenge your liver in ways that would only make you stronger.”  Take heed, Ktowners.

Coffee counts as paleo in my book, by the way, which is a perfect segue in to my next piece of information and that’s our 10 Week Spring Lean Paleo Challenge Lollapalooza.  We have a ton of new members chomping at the proverbial lean meats, nuts and seed, some fruit, no starch, no sugar bit to do a Paleo Challenge, so here it is!  We will do a lecture Saturday, May 1st, after the free class, and begin the challenge Monday, May 3rd.  We may host another lecture on the Sunday between if you guys ask nicely.

If you’re on the fence about doing the Paleo Challenge, ask one of the members who participated in the last one.  I think you’ll get a resounding “Dude, it was awesome” from everyone.  After all, we’re only trying to help you look, feel, and perform better – no big deal.  I hope that a few of our previous Paleo Challenge contenders let us release their before and after pics…they are amazing.

I will leave you with two videos.  One is of Scott taking the tire for a trip up the hill.  The other is a freaking gnarly video showing two of our ladies getting their first kipping pull-ups!  Congrats ma’ams!

Tire drags rub me the right way,
Coach G

By | 2017-04-25T14:39:49+00:00 April 14th, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Callie April 14, 2010 at 5:31 pm

    A few things…coffee is good…the paleo challenge is tough but completely worth it. The trainers do a great job in arming you with the knowledge you need to truly make some amazing changes for yourself…Scott, you’re a beast…and great job on the pull-up bar girls!!

  2. Coach G April 14, 2010 at 6:48 pm

    It should be said that Callie just recently got her first kipping pull-ups as well. Boom shackalacka!

  3. Kirsten April 14, 2010 at 7:25 pm

    Wooooo I’m so stoked that I don’t even mind my blistered hands! Time to get my calluses on holla!

  4. Brandon April 15, 2010 at 3:15 am

    Kirsten told me last week that she hates pullups and she’ll never get a pullup. Just so everyone knows.

    (P.S. I’m so proud of you sweetie :)

  5. James April 15, 2010 at 4:47 am

    Loved the tire drags. I know it will help my speed during rugby 7’s this summer. Great job on your kipping pull ups ladies. I remember the first day I did mine and boy was I pumped…Oh, and coffee is pretty good too.

  6. Taylor April 15, 2010 at 6:05 am
  7. Ben April 15, 2010 at 7:06 am

    Coach I appreciate the plug!!!

    Awesome job ladies on the kipping pullups! Such a big “Crossfit” hurdle you have just cleared. Next….Double Unders!!! Way to go I’m so proud..(tear)

  8. Erin April 19, 2010 at 8:02 am

    I am so freaking proud of Kirsten & Samantha!!

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