Run Fast

The Jacked and Tan crew plus our CF friend Brian. Yes, Coach G's shorts are that short.

Warm-up: Pigs on Ice Skates (20m), Samson Stretch (30 seconds), Frog Stretch (30 seconds), 15 Supermans, 20 Air Squats x2

Air Squats: 3 sets of 20 seconds max reps (rest 1 minute between sets)

MetCon – For Time:
3 – 100m Sprints
5 – 50m Sprints
8 – 20m Sprints
(Use walk back to starting line as rest)

I haven’t been seeing any times or scores posted to the comments section (excluding James). Does that mean no one is doing these workouts? I hope at least a few of you are! This sprint work is super important so if you’re picking and choosing which workouts to do…this one is a must.

Love ya lots,
<3 Coach Miss J

By | 2017-04-25T14:39:43+00:00 June 9th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. James June 10, 2010 at 8:30 am

    Don’t worry G, real men wear short shorts… Rach and I ran/walked Lakeshore twice on Monday and we saw Thomas running. I sprinted the hill facing Northshore. That thing is a beast. Maybe we make a field trip over there for a hill sprint metcon, just saying. Hurry back you guys, I’m having barbell withdrawals. =o)

  2. Brandon June 10, 2010 at 8:59 am

    Not doing the same workouts, but if anyone cares:

    Monday – 3 RFT: 50 DU, 25 KBS w/53lbs. 5:48. Followed by 3 rounds of max HS holds.
    Tuesday – 3 RFT: 20 kb snatches (10 each arm), 20 burpees, 20 kb push presses (10 each arm), 20 kb goblet squats. All kb movements with 53 lbs. Time was 18:49.

    On a related note, if you want stupid looks from people, do double unders and kettlebell swings in a hotel parking lot…

  3. James June 10, 2010 at 11:31 am

    Something I’ve wanted to do lately…Blow up Court South or The Rush with a Crossfit metcon right in the middle of all the bicep curlers? I bet we get some real stupid looks then.

  4. Brandon June 10, 2010 at 12:31 pm

    I’ve done that at the Rush a million times. Burpees and kipping pullups get ridiculous looks when you’re supposed to be doing tricep kickbacks and quarter depth squats.

  5. Sipi June 10, 2010 at 9:05 pm

    15 min and 30s with burning tights after the squat sets :P

  6. crossfitktown June 10, 2010 at 10:42 pm

    Good job guys. This is what I like to see from my fav CrossFitters

  7. crossfitktown June 10, 2010 at 11:04 pm

    I’d say almost all of my shorts have a 3″ inseam or shorter.


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