The many faces of “The Badger”

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The many faces of “The Badger”

Le Badger

Warm-up: Hip Mobility – Lunges (F, B, S), Pigs on Ice Skates, Hip Opener; Shoulder Mobility – Arm Swings (all directions), 20 Dislocates, Inchworm

MetCon – Badger:
3 Rounds for Time
30 Squat Cleans (95/65 lbs)
30 Pull-ups
800m Run

Finisher: Have a fantastic Easter weekend.

First order of business: don’t forget about our FREE class tomorrow morning here at Ktown.  (I hope that was direct enough for you, Bergin.)

Today we did a “Hero” workout named The Badger in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.  Giving your all in a MetCon will never come close to what CPO Carter gave in Iraq; however, I hope it gives each of you just a little bit of perspective.  Our thoughts and prayers are forever extended to our military and their families.

Speaking of the military, Corporal Shane Pollard, a good friend of CrossFit Ktown, is currently serving in Iraq.  He is also following the CrossFit main site WOD in the 3 on 1 off schedule.  I don’t want to give away too much of his huge change since he started CF and Paleo, just let it suffice to say he is slowly but surely becoming a beast of burden.  Keep your eyes open for a guest blog post from him in the future detailing his transformation complete with trials and tribulations of a solo CFer.

Until then, stay glued to the blog as usual.  We have many things happening in the next couple of months.  I know everyone is looking forward to our rock climbing trip and the extended backpacking jaunt in to the GSMNP (sorry, Jimmy, BSF doesn’t have shelters does it?).  We also have part deux of our Olympic lifting seminar showing up in the near future.  Last, but most definitely not least, there will be a Paleo Spring Leaning Challenge for the droves of new members that missed our first challenge.

I leave you with the knowledge that the goal of 25 new members by April 1st that we set back in late January has not been met.  We sit at 24 new members.  But wait!  We have 3 people trying us out as I type this post.  If any one of those 3 join, we will celebrate in style just like I promised.  I can’t guarantee it will all be Paleo though…

Clash of the Ktowners tomorrow,
Coach G

Proof that Will does occasionally stop to breath during MetCons.

Proof that Will occasionally has to stop and breath during his MetCons.

Mr. Coffin mid kip.

Samantha smiling(?) after squat cleans.

Julie and Margot really bought in to the hard work today.

The beard is purposeful.
Mark and his beard.
By | 2017-04-25T14:39:50+00:00 April 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Greg Major April 2, 2010 at 6:00 pm

    One of the great things about CrossFit is that I can show up somewhere at 0600 600 miles from home, workout with people I’ve never met, and feel like I’ve been going there years. Thanks Coach G. It was great to meet you and Kevin. Badger kicked my ass today but badgers are known to that. I hope I pass your way again and you’ll always be welcome at Bulldog CrossFit. Good luck with the new box and keep up the great work.

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  3. Jimmy April 6, 2010 at 11:10 am

    Shelters??? You mean like AT shelters? We really dont have shelters like that. It’s all dispersed camping in the backcountry. We also have a number of campgrounds if you want a few more comforts, like showers and bathrooms etc.. The best option (in my opinion) is to camp along O&W Road. You can camp right on the river and walk to several climbing/bouldering spots. It’s also right on the best part of the river for paddling and fishing too. Mountain bike trails and hiking trails all branch out from that one area. And unlike the Smokies, we allow pets (on a leash of course) and we dont have the crowds and no reservations required. I’d take BSF and day over GSMNP, but I’m a little biased. Just let me know if you want to do a map recon sometime.

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