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Tickets to the Gun Show

Tickets to the Gun Show

Rachael and Karen after whooping up on the MetCon.

Karen and Rachael after whooping up on the MetCon.

The Ktown Warm-up:
10 lunges, 15 KB swings (50/35lbs), 10 OHS (45/25lbs), 10 GHD Sit-ups, 10 Good mornings (45/25lbs), 15 Frankensteins, 20 Push-ups

Jerk: 1-1-1 (3 Heavy Singles) Behind the neck

MetCon – For Time
One Arm Push Press (50/35lbs)

I think everyone would agree that today’s workout was quite taxing on the arms. What with the heavy jerks, pull-ups, and push presses, how could it not be? If you missed the workout, your arms should probably thank you, but your elite fitness will not. Don’t worry if you did in fact miss today, you will get another chance tomorrow to attain elite fitness. We at CFK are good at providing just that.

The Right to Bear Arms,
<3 Coach Miss J

By | 2017-04-25T14:40:16+00:00 August 18th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. James August 19, 2009 at 6:06 am

    Sorry I missed out on the Rach and Karen gun show. I’m sure they brought the heavy artillery. Good job ladies! I did however set a new PR for the Jerk. Maybe one day I can post big numbers like Paul and Jordan. Those guys have some big numbers on the board. Holla!

  2. Jessie August 19, 2009 at 7:19 am

    James, if you continue to work as hard as you have been you’ll be there in no time. You’re only 10lbs away on the jerk!


  3. Kerr August 19, 2009 at 7:29 am

    Thanks to the Chief on Monday, I can’t walk today… Thanks to Tuesday’s metcon, I won’t be able to wash my hair, brush my teeth, or put on deodorant tomorrow. And for all my struggles, I will become faster, stronger, and harder to kill. Thanks CFKT for Forging Elite Fitness!

  4. Doug August 19, 2009 at 8:57 am

    That MetCon looks terrifying. Did you have to do 30 on each arm, then 20 on, etc?

    Kinda glad I missed it.

  5. Erin August 19, 2009 at 10:18 am

    So you’ve declared yourself Coach Miss J? Yay! Despite the shaky voice yesterday, you did fantastic coaching us fools. :c)

    After being out with my bum back last week, I can’t tell you how amazing it is to be back. I’ve never missed a workout like I missed CFKT… and it was only a week! Houston, we have a problem…

  6. crossfitktown August 19, 2009 at 2:00 pm

    Negative Dougtown, 30-20-10 total.


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