Sit-Up Burpees? What’s that?

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Sit-Up Burpees? What’s that?


Warm-up: 20 OWLs (25/10lbs), 15 Push-Ups, 10 GHD Sit-Ups, 15 Dislocates x2

Snatch Balance: 1RM

Snatch: 6 Singles at 70%

Speed Squat: 10×2 on the minute

MetCon – For Time:
40 Sit-Up/Push-Up Burpees

These are sit-up/ push-up burpees. Sorry the video is blurry. I told Coach G to put the flash up, but he never listens.

I hope you guys have enjoyed this speed, agility, and power cycle. The cycle ends on Friday and we will begin a new “Spring Lean” cycle to go along with our Paleo Challenge (because let’s face it, most everybody wants to lean out). The Spring Lean cycle will entail more of those mentally taxing long MetCons, but it will also be similar to the strength bias cycle on the lifting side. You get the best of both worlds.

Speaking of Paleo, our Paleo lecture is this Saturday at 11AM after the free class. You are welcome to bring friends, family, or people you don’t even like. We don’t mind spreading the good news about food and nutrition. If you came to the first lecture then you’ll have heard most everything that is going to be said, but this refresher is a great way to arm yourself with knowledge against those grain-eaters! Also, I want to stress that if you don’t plan on participating in the challenge you are still more than welcome to come and listen. We would love that.

Lastly, this Friday we are doing an epic CrossFit named workout. I want to encourage everyone to be here. It will be hard, it will be a struggle, and it will be very mentally demanding, but it will also be something everyone can be proud of upon yelling “time.”  So if you weren’t planning on coming Friday redo your schedule and make it happen. You don’t want to miss it. I guarantee you will see something about this workout daily for the rest of the week.

Can’t wait til Friday,
<3 Coach Miss J

Nice box jumps Callie!

By | 2017-04-25T14:39:47+00:00 April 26th, 2010|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. Brandon April 26, 2010 at 5:23 pm

    That picture turned out even better than I thought.

  2. Taylor April 26, 2010 at 5:56 pm

    My bet’s on Eva. Mother F-ing Eva…or is it King Kong x 2??

  3. Perry April 26, 2010 at 6:28 pm

    Eva+Perry= Oxygen Tanks and the Puke Buckett looking for that Free t-shirt

  4. Brandon April 26, 2010 at 6:29 pm

    F Eva. Also, swings are before pullups, and they’re 70 lbs~

    My bet is on LindaMurph, bookended by 5k rows.

  5. Taylor April 26, 2010 at 6:50 pm

    5k row — Hawaii WOD — 5k row — Air Force WOD — 1k row — Cindy

    Score is 1k row in seconds minus your rounds of Cindy

  6. Brandon April 26, 2010 at 6:53 pm

    100,000 lbs from ground to overhead, any weight/rep/movement scheme you want.

  7. Taylor April 26, 2010 at 7:08 pm

    HA…what do you think i do when i’m not at Crossfit Brandon?

  8. James April 27, 2010 at 5:36 am

    Ahhh, good ole sit-up burpees, a regular routine for me during the 1/2 arm cast days… Taylor and anyone else who would like to play touch 7’s rugby. Thursday, 6:30, Duff field on Chapman Hwy behind Kystals.

  9. Coach G April 27, 2010 at 12:58 pm

    Brandon wants to know if there is a water polo/rugby league?

  10. James April 27, 2010 at 1:49 pm

    I don’t think so, is it sort of like water volleyball/soccer?

  11. Brandon April 27, 2010 at 4:39 pm

    Dude I played club water polo in college, that shit was fun.

  12. crossfitktown April 27, 2010 at 4:44 pm

    These comments were awesome. I love the guesses. Keep them flowing.

  13. James April 28, 2010 at 5:20 am

    Anything with swimming is fun and tough. I swam for a YMCA team back home and that was the best shape I was ever in, or maybe it was because I was 12 and jacked up on mountain dew…I would say UT has a water polo club…

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