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Re-post + New Info!

Re-post + New Info!

Josh, one of Ktown's new members!

Warm-up: 20 KB DL (70/50lbs), 20 1-arm KB Swings (50/35lbs), 20 1-arm Push Press (50/35lbs), 20 1-arm KB Snatches (50/35lbs), Foam Roll T-Spine (3-5 minutes), LAX Ball Roll Scapula (2 minutes), Lat Band Stretch (30 seconds), Rotator Cuff Stretch (30 seconds)

Snatch: 2-2-2-2-2-2-2-2-2-2 (10 sets): Increase in weight every time

MetCon – 3 Rounds For Time:
50 Single Unders
15 Weighted Sit-Ups (25% BW)
10 Goblet Squats (25% BW)

Finisher: 2 minute L-Sit

Yesterday’s post was late and significant so I’m going to re-post it with one very important addition that I cannot believe I left out! You can wear a shirt tomorrow that has an arrow and says, “I’m with stupid.” Here it is…

The past several months we have been on a Sectionals/Regionals programming cycle. You most likely didn’t know this information or maybe didn’t care, but yes, there was and is a method to the madness. Well now that Regionals are over it’s time for a change!

Time after time I hear about you all being poor runners… or you hate it… or something else along those lines. First, let me say that running is very mental and most of you have the capacity to be better runners you just don’t push through that mental block. With that being said, this cycle will have a focus on endurance, so that means more running, rowing, etc. Don’t worry, there will still be plenty of lifting and heavy, short intense workouts, but we hopefully will desensitize you all a little bit to the “suck” of running.

***New Info***
This cycle will end on September 10th climaxing with the Marine Mud Run 5k. If you aren’t interested in getting dirty then there are some other 5k races around the last few weeks of August that we want you all to participate in! Pick a race, register, and pay for it. This will be your retest to determine how much better at running you all have become! Come on it will be a blast! And who knows you may end up having a lot of fun while… running.

Happy sprinting,
<3 Coach Miss J

Yep, that's what you all will be doing more of.

By | 2017-04-25T14:39:04+00:00 June 21st, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. Diva aka Rachael Oberman June 21, 2011 at 10:12 pm

    FINALLY!!! Now all of my crossfit friends can run with me and help push me to go faster. Don’t forget that Maxey and I are training for the 15k on Sept.11 and we welcome many more to the race as well. Thanks coaches, this is a great stress releiver for all the big events including my favorite, Boomsday.

  2. G8r Dave June 22, 2011 at 10:18 pm

    Somehow I knew Diva was to blame for this.

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