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Show Me Some Love

Show Me Some Love

CrossFit Ktown at the beach.

CrossFit Ktown love at the beach.

Warm-up: 15 1-arm KB swings, each arm (35/20lbs)
15 OHS at 45lbs
500m row

MetCon – Fran:
Thrusters (95/65lbs)

So here are two major announcements – first, CrossFit Ktown will be closed this Friday and Saturday for the Oktoberfest competition. Wish our competitors luck if you see them! Secondly, the nutrition seminar has been canceled for Wednesday, but has been rescheduled for October 14th. Coach G is sincerely sorry, but of course feel free to give him a hard time.

Loving CrossFit Ktown,
<3 Coach Miss J

Loving CFK in the Tetons.

Loving CFK in the Tetons.

By | 2017-04-25T14:40:12+00:00 September 29th, 2009|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Karen September 29, 2009 at 7:08 pm

    Guess I’ll have to just keep eating everything in sight until October 14 … thanks Grant! hehehe :-)

  2. James September 30, 2009 at 5:17 am

    Don’t worry Karen the Seefood (I see-food and eat it) diet is not working for me either… Grant, hurry up and win Oktoberfest so we can talk vegetables. =o) See you ladies and gents this afternoon. Holla!

  3. forrestlong September 30, 2009 at 8:27 am

    james the only veggies you need to know is squash, spinach, green beans, broccoli, cauliflower, and maybe black beans. these 6 veggies have everything you could ever possibly want. and theyre garaunteed to make you demolish all of coach g’s times on the board. you might even be able to beat his ring push ups

  4. crossfitktown September 30, 2009 at 9:16 am

    I should have just marked your post as spam, Forrest. Black beans, and all beans, are not vegetables. Your misinformation is killing James’ progression to match my FGB. He’ll never break 400 if you have him eating substantial amounts of legumes.

    Also, no one will touch my ring push-up record. I’m going to erase the Deadlift 1RM from the PR board tomorrow and replace it with max ring push-ups.


  5. Brandon September 30, 2009 at 1:31 pm

    What is the max ring push-up record? I don’t see Grant getting more than like 6 or 7 with his scrawny little arms…

  6. forrestlong September 30, 2009 at 2:14 pm

    heeeeeeeeeeeeeeeeeeeeeeeeeeeeeeey….some ppl say legumes are fruits and some say legumes are well….legumes. i treat them as a veggie and its my veggie vice. 1 1/2 cup serving of an all natural black bean will give you over 20g of fiber!!!! b000m…it will help you get some of that bad stuff out of your system. as for the others…you know that spinach, squash and asparagus can go all day everyday and never get old. and brandon, for you info…grant got 9 reps…and 2 of them wouldnt count this weekend

  7. forrestlong September 30, 2009 at 2:16 pm

    btw i thought green beans were considered immature…so they were veggies and not legumes?

  8. Coach G October 1, 2009 at 4:06 pm

    Green beans are money. They are, as you say, immature. Get at them!

    As for the fiber, I get mine from cardboard. 3-ply nonetheless…

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