Repeater with a Twist!

Repeater with a Twist!

Matt Noss and Sam working hard yesterday morning.

Matt Noss and Sam working hard yesterday morning.

Warm-up: Shoulder mobility

Skill: Muscle-up progression

Warm-up #2: 10 Air squats, 20 Double-unders, Agilities

MetCon – 4 If by Land, 5 if by Sea with a Twist:
3 Rounds
400m Run
500m Row

Finisher: Turkish Get-ups

Today’s MetCon was a double repeater! We have done it twice now; I guess you can say it’s a Ktown favorite. This repeater had a slight twist to it though. Normally, we row before we run, but this is CrossFit so why not switch it up? Did running before the row increase or decrease your time? Did it make your legs feel more or less like goo? Post answers to comments.

Last week I talked about the proper apparel for lifting, but I left out one very important part of attire for today’s post. Shoes! Not everyone has Olympic weightlifting shoes, but to that I will say, the longer you lift, the more necessary it becomes to have them. If you don’t have Oly-shoes try to bring a pair of Chuck Taylors or very flat-soled shoes with you to lift in. Of course, we coaches still say to eventually purchase some O-shoes. So why are they important? Rather than explain it myself, it has already been graciously done for you by the folks on the 70s big website. So go here and read why O-shoes are so important for you to have. There are two parts, if you are feeling man/woman enough read both posts!

Order O-shoes off ebay for cheap,
<3 Coach Miss J

By | 2017-04-25T14:40:00+00:00 January 19th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Brandon January 20, 2010 at 7:45 am

    Let me go ahead and say that I bought the Rogue Do-Wins about 3 months ago and they make a HUGE difference in my olympic lifts. I’m sure part of it is mental, but I feel much steadier/stronger with them while lifting … Highly recommended. P.S. Grant wears girl underwear sometimes.

  2. Coach G January 20, 2010 at 8:18 am

    I received some Adidas weightlifting shoes for Christmas. I had always heard they would help, but I didn’t think it would be that great of a difference. Then I did my first set of heaving snatch balances in them. It was unreal. I was more solid in the bottom position than Brandon is solid at Helen…

  3. Coach CBo January 20, 2010 at 8:26 am

    I love my oly shoes! Not only do I lift better in them, but I get all the honeys at the club….AND they also work as bowling shoes!

  4. James January 20, 2010 at 9:29 am

    C Bo, I was just going to ask, can I wear my old bowling shoes to lift in?

  5. Kerr January 20, 2010 at 1:54 pm


    I know this about G.

Comments are closed.