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Real athletes row!

Real athletes row!

Coach G and Forrest atop the emissaries of pain.

Coach G and Forrest atop the emissaries of pain.

Warm-up: 2 Rounds- 10 DB cleans (40/20lbs), 25 Push-ups, 15 OHS (45/25lbs)

Squat: 3×5

1 Max Set of Pull-ups

2k Row

Today begins a new cycle for CrossFit Ktown.  As always, our primary goal is to increase our work capacity over broad time and modal domains.  Our secondary goal, however, will be to decrease our 2,000m row time.  We benchmarked the 2k row today and will do it again tomorrow for those that missed it.

After the FREE Saturday class this past weekend, I took the opportunity to sit down and browse your all’s logbooks.  Everyone is making exceptional progress in their strength and MetCon numbers.  There were a few failed attempts at PRs with some of our more advanced athletes, but that is what happens when you near your upper limit.  Setting PRs becomes harder and more attention must be paid to recovery (sleep, diet, etc).  Oh look, a perfect segue in to CrossFit Ktown’s nutrition lecture this Wednesday!

So just a reminder, this Wedneday the 14th we will be hosting an hour long nutrition lecture.  It begins at 7:30PM and will include jokes.

Also, this Saturday the 17th we will be hosting a rowing seminar with our very own Sarah Arms.  It begins promptly at 11:00AM, and you are required to sign up on the WOD board so we know how many extra rowers to bring in.  It will last somewhere between 45 min and 1 hour.  And I was deadly serious about Sarah possibly turning us loose on the water in a real racing row boat, so do please show up and be on your best behavior (Doug).

Only use your new-found fitness and strength for good,
Coach G

Post to comments funny jokes about Forrest’s poor rowing form.

By | 2017-04-25T14:40:11+00:00 October 12th, 2009|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Brandon October 12, 2009 at 7:04 pm

    Forrest’s rowing looks like a monkey humping a doorknob?

    (picture it…)

  2. crossfitktown October 13, 2009 at 4:19 am

    Keep it PG people, this is a family website. :-)

  3. LarryS October 13, 2009 at 4:44 am

    I know it’s a PG website but it’s still funny when you picture it. Go get um Forrest. My bad . . . ;o)

  4. forrestlong October 13, 2009 at 4:51 am

    listen you 6’10 son of a gun…not all of us perfect rowing form like coach g. id liek to know whats going through his mind right there

  5. Caleb October 13, 2009 at 12:15 pm

    Forrest’s arms look like big terds!!!

  6. James October 13, 2009 at 12:28 pm

    Grant: Ahhhhh, I hope Forrest doesn’t smell that one.
    Forrest: Just keep rowing rowing rowing just keep rowing rowing rowing

  7. LarryS October 13, 2009 at 12:51 pm

    Jessie . . . remember this is a “family website”

  8. crossfitktown October 13, 2009 at 3:20 pm

    Larry…seriously, you think I said that. You do not know my brother very well. :-)

  9. Coach CBO October 14, 2009 at 10:21 am

    I like to party

Comments are closed.