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This stuff works…

This stuff works…

Become one with the bar.

Become one with the bar.

Warm-up: 2 Rounds – 20 Air Squats, FW Circa Bldg (50/35lbs), 10 Drop Unders w/ PVC

Deadlift: 5RM

MetCon – Chipper:
500m Row
25 Push Press (95/70lbs)
25 Box Jumps (30/24″)
25 Back Extensions
500m Row

Sprinting works.  Squatting works.  Yesterday’s front squat plus quarter mile sprint worked.  There were some awesome efforts on both yesterday’s and today’s metcons.  Doug Coffin turned in the only sub 9:00 time today.  And that was after smoking yesterday’s WOD and setting a new deadlift 5 rep max!  The French have a word for that: ley-git.

Keep on getting stronger,
Coach G

P.S. – Here is a cool little story from Robb Wolf, CrossFit’s resident nutrition guy.

By | 2017-04-25T14:40:08+00:00 November 12th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. James November 13, 2009 at 6:40 am

    That’s because Doug Coffin has game!

  2. crossfitktown November 13, 2009 at 9:25 am
  3. James November 13, 2009 at 9:48 am

    G, I wish you would of told me sooner. I don’t have my leg warmers and unitard with me today.

  4. Brandon November 13, 2009 at 12:06 pm

    Say what you want, but that was the most entertaining two minutes of my day so far.

  5. Ben November 13, 2009 at 12:14 pm

    Doooooouuugggg! Way to go man! That is amazing.

  6. Doug November 13, 2009 at 12:44 pm

    What G didn’t say was that I did jumping jacks instead of box jumps.

Comments are closed.