I introduce you to Grok, the poster child for The Paleo Diet. Keep your ear to the ground for info on The Paleo Challenge of 2010!

I introduce you to Grok, the poster child for The Paleo Diet. Keep your ear to the ground for info on The Paleo Challenge of 2010!

Warm-Up: Hip Mobility Drills

MetCon – 5 Rounds for Time:

7 DL (275/185lbs)

30 Air Squats


Finisher: Mandatory stretch for 10 minutes, foam roll

-Of all the WODs we’ve encountered and defeated, this is definitely one of the hardest we’ve come across. Not only is the weight heavy, but we’re picking it up a whopping 35 x’s! On top of that, we also have 35 HSPU’s as prescribed. Let’s not forget the glorious interlude of 30 air squats per round. This workout taxes the whole body, and watching all of you fight and scrap your way through those DL’s today was certainly an inspiration to your coach! I’m glad to see some of our newer members are really starting to understand the relationship between intensity in the workout and the results you see in every category of personal goals.

Anyone can go out on a trail and run x number of miles with no priority of time. But it takes a lot more drive and motivation to say, “I have 35 DL’s, 150 air squats, and 35 HSPU’s broken into 5 rounds, and I’m gonna knock it out as fast as I can without sacrificing quality of repetition.” I’m not bashing Joe the trail runner at all, but Joe would benefit a lot more from his training if he set a total task priority then performed it for time. This way he is able to track gains by timing his attempts. There are many Jerry the trail runners out there that understand and practice this important concept. This is precisely why we stay on top of you guys to record EVERYTHING you do in the gym. I understand I’m preaching to the choir here, but perhaps some of our newer members (or even Joe the trail runner) will read this and be able to take away some important information. Did I mention that I ran 4 miles on Monday, on a trail? But I DID time it….Haha!

Extremely proud of the amount of work done in the gym today,

Coach CBo

-Post hardest WOD to date you’ve done to comments.

By | 2017-04-25T14:40:04+00:00 December 16th, 2009|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. Brandon December 16, 2009 at 5:27 pm

    1. Kalsu (100 x 135lb thrusters, but you must stop every minute on the minute and complete 5 burpees) – simply because it was heavy, and long, and so mentally challenging.

    2. Linda (10-9-8-7-6-5-4-3-2-1 reps of: 1.5BW DL, BW Bench, .75 BW squat clean) – same as above.

    3. Helen (3 rounds of: 400m run, 21 50 lb KB swings, 12 pullups) – I know this doesn’t look like a “hard” wod, but this was one of my year end goals, and I honestly gave it everything I had (which is really what makes a wod hard or not, right?).

  2. Doug December 16, 2009 at 6:03 pm

    I haven’t done Kalsu or Linda, ala Double B above. However, Angie is awful.

  3. Jessie December 16, 2009 at 6:06 pm

    The Break-Up is my hardest WOD to date. 5 Rounds- 10 burpee pull-ups, 8 Front squats (135/95lbs), 6 KB snatches (50/35lbs), 4 ring dips, 2 thrusters (135/95lbs). It was crazy hard for me b/c everything was so heavy relative to my strength and it was sooooo long.

  4. Travis December 16, 2009 at 10:14 pm

    I really hate Grace, because the clean movement is the bane of my existence. I would probably say I felt like I worked the hardest after Fight Gone Bad. Either that or Laser Cats (if anyone remembers that one;). Also, Blake, did you take a nap between rounds 4 and 5 today?

  5. Rachael December 17, 2009 at 6:44 am

    Has anyone ever felt the need to express how sore they are after a WOD or even want to go home after looking at the board when they come in for the day? Well have no fear…I have started a new club and EVERYONE is welcome. The “Triple C” (crossfit complainers club) will allow you to feel free to complain, we won’t judge you I promise. Due to the amount of “bitching” that I enjoy doing I decided that others may be closet complainers and needed an outlet. I look forward to hearing from you all…CEO of Triple C, Rachael Oberman :)

  6. James December 17, 2009 at 6:48 am

    My achilles heel is cardo, so long metcons like the filthy fifty are hardest in my book. Yesterdays metcon was awesome!…Great job on those HSPUs Travis. It wasn’t till about round 3 that I realized you were doing the metcon RX’d. It was also nice to see Aaron back in, hopefully I can get a WOD in with that animal before he leaves.

  7. Kowalski December 17, 2009 at 7:06 am

    I have a complaint! I dislike complainers and think they should be band from crossfit and sent home to workout on their ab blaster 3000. =o)

  8. Kerr December 17, 2009 at 7:50 am

    Brandon’s Kalsu workout is the hardest I’ve ever seen done. If I could complete that metcon sometime between now and the time I die, I will feel quite accomplished.

    Hardest metcon I’ve done in the last two months: AMRAP in 20 minutes of laying hamstring stretch, lower back rolls, and sitting on a tennis ball.

  9. Ben December 17, 2009 at 7:52 am

    Maybe someone can help me…what was the WOD that ended with something like 100 or 200m over head walking lunges with the 45lb plate…all I remember about this one was the shear drain of every ounce of energy and fear of not knowing how in the world I would be able to finish (I did finish, and then laid on the sidewalk for a good 10 minutes)

    But I have to agree with Brandon’s last statement, every WOD is designed to be taxing and it is your mental toughness that has to come through to battle against the body’s natural attempts at self preservation.

    Aaron!!!! So awesome to see you back!!!

  10. Coach G December 17, 2009 at 8:44 am

    Ben, you speak of the 2009 CrossFit Games Chipper. It was indeed nasty.

  11. James December 17, 2009 at 9:21 am

    Miss Oberman, I have a complaint for the “Triple C”. Every time I go into Crossfit Ktown I get stronger, faster, and healthier. Why is this happening? I’m being forged into an elite athlete.

  12. Doug December 17, 2009 at 11:39 am

    Goodness, I forgot about the 2009 CF Games Chipper and the Break Up. Both awful.

    But I just remembered Barbara! UGGGGH

  13. Blake December 17, 2009 at 7:25 pm

    You know that you’re not suppose to bounce the barbell back up to your thighs between deadlifts right?

Comments are closed.