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Sprint and Squat. The New Bread and Butter

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Sprint and Squat. The New Bread and Butter

I'm convinced that we host the best-looking CrossFitters in the world!!!!

I'm convinced that we host the best-looking CrossFitters in the world!!!!

Warm-Up: 3 sets of 30 Jump Ropes and 10 KB Swings (50/335lbs)

Metcon – 10 Rounds for Time:

50m sprint

8 Front Squats (65/45lbs)

Finisher: 3 sets of max ring push ups, rest 3 minutes in between sets

-With most everyone still fatigued from “The Chief” on Monday, today’s efforts are quite the opposite of what we encountered during that WOD. Ten sets of very fast, high turnover intervals provide us with a great incentive to sleep well tonight. Hydrate, stretch, ice, nourish, and sleep well!

-Coach G has been putting together a nutritional lecture to be presented soon. We’re probably going to host it here at CrossFit Ktown on a Saturday morning after the free workout. I’ve seen him lecture on nutrition before, and trust me….you will learn so much valuable information in such a short amount of time. Coach G knows just how to distill the scientific information perfectly so we can all understand the complex nature of our body and how we should fuel and care for it. I know that most of our clients don’t come to the Saturday morning workouts, but this is something that you should NOT miss. Like always, bring a friend and you might be rewarded with some food while you’re here! Keep your ear to the ground for more information.

Coach CBo

By | 2017-04-25T14:40:16+00:00 August 19th, 2009|CrossFit Ktown Knoxville, Uncategorized|7 Comments

7 Comments

  1. Brandon August 19, 2009 at 5:19 pm

    Uhhh guys … I’m not in that picture, so you can’t call the best looking CrossFitters yet, obviously.

    Just kidding, miss everyone there, be home Friday~

  2. crossfitktown August 20, 2009 at 5:06 am

    We miss you too Brandon (sorta). :-) Get on in here already.

  3. James August 20, 2009 at 6:07 am

    Those are some good looking crossfitters. Hopefully the nutrition lecture is not this Saturday, I can’t make it. Rach and I are having a garage sale this weekend at mi casa. Lots of goodies for sale, stereo, tv, golf clubs, weight bench, clothes, purses, whatnots, tv stand, lamps, etc… Great stuff for college students!

  4. Brandon August 20, 2009 at 7:09 am

    PS Grant looks like Rob Smith holds the 500m row WR @ 1:14.4.

    His form is funny… http://www.youtube.com/watch?v=glAua4DrslM&NR=1

  5. Brandon August 20, 2009 at 7:09 am

    Nix the form comment, different video ^_^

  6. crossfitktown August 20, 2009 at 7:41 am

    Ya, I’ve seen this video many a time. That is an unbelievable 500m row. I am just hoping to go sub 1:30…

    G

  7. Brandon August 20, 2009 at 7:59 am

    You mean 1:26, right?

    We still haven’t thought up an adequate bet…

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