Warm-up: 1 arm DB horizontal press on GHD 2×10 (40/20lbs)
Skill Work: Turkish Get-up
MetCon – 5 Rounds For Time:
10 Deadlifts (155/115lbs)
Today was a short day here at CrossFit Ktown, but don’t let that fool you – it was nasty. A total of 50 deadlifts at a fairly heavy weight is bound to do in even top performers, and the added sprints were just a little bonus to drop you on your butt. It was inspiring to see people constantly pushing their physical limits, whether it was Megan sprinting like a madwoman her last round, or Sarah cranking through her last round of unbroken deadlifts. Speaking of Sarah, give her a high five for being CFK’s newest member and a work horse!
While the MetCon made a few of us cry today, we should all shed a tear for the loss of one of our awesome members, Forrest Long, who went back to ETSU for pharmacy school. He will be following CFK’s programming though and keeping all of us honest with his fantastic numbers. So let’s give a tribute to some of Forrest’s best accomplishments:
1 RM Deadlift: 425lbs
Fran: 5:50 (on the last day of strength bias nonetheless)
Tabata Something Else: 342
Forrest, you will be missed, and we look forward to seeing you every weekend and over school breaks. Keep working hard!
Lastly, my name is Jessie Boaz, most of you probably know me, but if not, here’s my spiel. I recently graduated from the University of Tennessee with a Bachelor’s of Science in Biochemistry and Cellular Molecular Biology (BCMB), and yes, it is a mouthful. I am a certified personal trainer, have been coaching people at ClubFit (a local gym in Seymour), and I am currently working on my NSCA-CSCS. So as to not bore you any longer, I look forward to coaching you to a stronger, sexier, fitter life.
Until I get a witty Coach name,
<3 Coach Jessie
P.S. – Any ideas for my coaching name? Post to comments.