The Dynamic Duo

The Dynamic Duo

Post WOD on a Saturday morning! These guys look ready for some football and nachos!

Post WOD on a Saturday morning! These guys look ready for some football and nachos!

Warm-Up: Mobility and Agility Drills

High Bar Back Squat: 3 x 3

MetCon – 1:

10 rounds of 100m hill sprints

MetCon – 2:

100/70 Push Ups, for every break do 10 air squats

-“Two WODs in one day!?!?! I thought that was only for the games competitors!” True that is not always young padawan (That was my awful Yoda sentence). Let’s remember that we’re training for the unforeseeable, unknowable future. The future doesn’t always hold one short, medium, or long effort. While all of our members are truly seeing tremendous gains in certain realms, we need to train for ALL domains of time. Whether or not the efforts are broken up should not deter us from striving to increase our work capacity in that certain aspect of our fitness. I agree that it’s not a good idea for most CrossFitters to do Fight Gone Bad and then five minutes later attempt to do Murph with a weighted vest, however we should not neglect progress in any, specific domain.

-Another thing, we will host one more nutrition lecture next Wednesday, September 30, 2009 from 7:30-8:30PM. I honestly can’t express how much value this knowledge holds for everyone reading this. Bring a friend, and it doesn’t matter if they give a rip about CrossFit. This information could save your life!!!! I am for sure that it will increase the longevity of it as well.

-Always looking to increase that work capacity-

Coach CBo

By | 2017-04-25T14:40:13+00:00 September 23rd, 2009|CrossFit Ktown Knoxville, Uncategorized|16 Comments


  1. Coach G September 24, 2009 at 3:49 am

    Brandon, I realized I never retorted your “but he only weighs 100lbs” comment regarding my double bodyweight back squat.

    Riposte: What does it mean when I only weigh 85% of what you do, but I still squat, by a significant margin, more than you?


  2. Brandon September 24, 2009 at 4:22 am

    Counter-Riposte: If I only had to move the weight approx. 7 inches, I’d probably have a triple BW back squat.

  3. crossfitktown September 24, 2009 at 4:27 am

    I tried, honestly, to come up with some type of rejoinder here. But our argument leaped the constraints of logic with your counter because you do only move it 7 inches. You’ve never reached parallel in your life. Forrest has pictures.


  4. Brandon September 24, 2009 at 4:35 am

    On the contrary sir, I have video evidence of me squatting 295 and going well below parallel!

    Also, what does it say when you only weight 85% of what I do, and probably stand 85% as tall as me, but your cindy score is, by a significant margin, less than mine?

    Dare I say, “Butt-Slammed” ?

    P.S. If you do that 3 rds of 4×20 workout in sub-10, I’ll buy you sushi for a week.

  5. crossfitktown September 24, 2009 at 4:38 am

    You’re 6’9″?

    I stand corrected on all accounts then.

  6. Brandon September 24, 2009 at 4:40 am

    Good, at least we’re clear now.

    Glad you see it my way.

  7. Jessie September 24, 2009 at 6:46 am

    Well thank goodness this ridiculousness is over with

  8. Kerr September 24, 2009 at 7:15 am

    I plan to do only 85% of my reps and range of motion and crush everyone’s weight and time in everything. Period.

  9. Ben September 24, 2009 at 7:18 am

    Kerr, that was 85% funny

  10. Brandon September 24, 2009 at 7:45 am

    This conversation makes me laugh.

    And that was definitely 100% funny.

  11. James September 24, 2009 at 7:45 am

    Hey, I see Dorissa and Nicole in that photo, glad they made it in…I sure do miss you Ktowners! I’ve caught some sort of bug that will hopefully pass soon.

  12. forrestlong September 24, 2009 at 10:10 am

    wow…what have i missed? and why is it that everytime i bump my squat up 10 lbs…everybody else does. brandon, i just got an early view of the oktoberfest wods. friday is max reps hspu’s and first one on sat is 500 du’s for time…and for crying out loud grant, grow a moustache

  13. Brandon September 24, 2009 at 11:36 am

    You’re hilarious Forrest.

    P.S. $100 says I would beat you in a 500 DUs for time WOD…

  14. crossfitktown September 24, 2009 at 4:07 pm

    Play nice boys. So competitive. :-D
    -Miss J

  15. Brandon September 24, 2009 at 4:08 pm

    I just gotta teach him a lesson! Come on mom, can I? can I?

  16. Geri September 24, 2009 at 6:17 pm

    Okay guys I am worn out just reading all that yap yap yap.

Comments are closed.