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Today was _______!

Today was _______!

I wish it would snow like this again...

Warm-up: Joint Mobility

3 Rounds not For Time:
12 Pistols
20-30 sec L-sit
12 Toes-2-Bar

MetCon – AMRAP:
5 min –
3 Deadlifts (225/155lbs)
6 Toes-2-Bar
3 min rest
5 min –
3 Clean and Jerk (135/95lbs)
9 Burpees
3 min rest
5 min –
3 Hang Power Snatch (95/65lbs)
12 Double Unders

BIG ANNOUNCEMENT!  The Olympic Lifting class is moving to Thursday nights beginning NOW.  So there is NO OLYMPIC LIFTING CLASS TOMORROW.  Same time, same PR-setting atmosphere, same concept, just all on a new day.

So, uh, AG…I guess that means you and I will change our weekly get together to Thursdays.

Coach G

Thoughts on today’s workout in the form of “Today was _____.”  Post to comments.

By | 2017-04-25T14:38:48+00:00 January 18th, 2012|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Noel January 18, 2012 at 1:04 am

    It was good. I liked the 5 on 3 off. Enough time to rest, unlike if it where 1 off. Didn’t kill me quite as bad and I had more gas than I expected each round.

  2. Christmas January 18, 2012 at 1:05 am

    Also, I am now changing my tag name to something more appropriate :)

  3. G8r Dave January 18, 2012 at 9:42 am

    I mentioned to G last night that the “5 rounds NOT for time” WODs we have been doing lately seem “easier” when you read them on the board but turn out to be very challenging and I tend to leave the gym a little later than usual but pretty smoked too. I see it as another example where our coach’s programming may differ from the “norm” for many CF gyms but that they know exactly what they are doing and our ongoing gains are testament to that. Well, even if I haven’t had a PR in a while, I see lots of others doing so!

  4. Samantha January 18, 2012 at 9:53 am

    “Today was surprisingly fun, but now my body hurts”

  5. Coach G January 18, 2012 at 3:36 pm

    I thoroughly enjoyed yesterday. Just the right amount of pain. The last one was fun because it was non-stop.


  6. Goode January 18, 2012 at 6:07 pm

    “Today was AWESOME.”

  7. Rachface January 18, 2012 at 7:38 pm

    Noel…Christmas….where do you get your creativity from???

  8. Rachface January 18, 2012 at 7:38 pm

    I miss ktown…wish I could come back and work out there again!

  9. JT January 19, 2012 at 4:02 pm

    Exhausting. One of the more intensive MetCons I’ve done. It’s nothing new for CF but I loved the mix of heavy anaerobic deadlifts, the powerful moves of the clean, jerk and snatch and the overall aerobic nature of the AMRAP. I think it put hair on my chest.

Comments are closed.