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Two Halves Make a Whole

Two Halves Make a Whole

Glenn working hard last Saturday.

Glenn working hard last Saturday.

Rachael with the big clean and jerk from last Saturday's free class.

Rachael with the big clean and jerk from last Saturday's free class.

Warm-up: 20 one-armed dumbbell swings (each arm)

Deadlift: 5 singles

MetCon – Barbara:
5 Rounds for Time (rest 3 minutes between rounds)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
(45 minute time limit)

It was half Barbara before, but today Barbara reared her full head at CrossFit Ktown. That’s cool… because you CrossFit Ktowners owned her! We, as coaches, decided to time cap the workout at 45 minutes (rest time included) knowing that this would be nasty. I give props though because every single member who Rx’ed it came in either right at 45 minutes or under. I am a proud little coach tonight. I am double proud due to the fact that so many people PR’ed their Deadlift today, especially the ladies! The PR board will have to be changed.

Remember we have our FREE Saturday class tomorrow at 10am and all are welcome. We will be open until noon after that if anyone needs/wants to make-up a missed MetCon or would like to lift. Sadly, I will be the only coach tomorrow with CBO and G out of town. Also, we have our Halloween party next Friday at 6:30pm. You all better be here with awesome costumes on.

Removing my name from the top Deadlift spot and loving it,
<3 Coach Miss J

-Post to comments what you’re doing this weekend.

By | 2017-04-25T14:40:10+00:00 October 23rd, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. […] This post was mentioned on Twitter by CF Newsscanner, Chat Crossfit. Chat Crossfit said: #crossfit Two Halves Make a Whole […]

  2. Rachael October 26, 2009 at 5:49 am

    Seriously…this is not a good look for me! Needless to say, thanks to Crossfit I was able to run a 5k this weekend without taking a break! It is a great feeling and I can’t wait for the next one.

  3. James October 26, 2009 at 7:47 am

    Great job Rach on your 5k. I know last year we both stopped several times. This year I was unable to run due to our final rugby match of the season. Once again, thanks to Crossfit Ktown I was able to dominate 3 opposing props on Saturday and help the Possums rally back for a 27-20 win over JC.

  4. Kerr October 26, 2009 at 9:16 am

    Rachael and James are ballin out of control.

  5. crossfitktown October 26, 2009 at 12:45 pm

    Congrats Rachael, looks like another case of CrossFit working due to hard work in the gym. You and Karen both will continue to see improvements proportionate to the intensity you bring to your workouts at CrossFit Ktown. I’m loving it.


  6. crossfitktown October 27, 2009 at 4:07 am

    And thanks for the call on Saturday Rachael! I was so proud of you guys and that call made my day.

    Miss J

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