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Where It’s At

Where It’s At

The crew from Regionals last year

Warm-Up: 10 KB Power Swings, 8 Serratus Push-Ups, 20 Sec. Foam Roll T-Spine, 100m Row Sprint x’s 3

30 sec External Rotator Cuff Stretch

Push Press: 3-3-3

Clean & Jerk: 15 minutes to hit a heavy single

MetCon – For Time


Stationary Overhead Lunges (25/10lbs)

Supine Ring Rows

There is an epic game being played currently. I realize I don’t have to tell you who it is because you’re aware of the magnitude and are watching it as we speak, but I will. Barcelona and Real Madrid are playing so you can blame them for the short post tonight.

But I’ll leave you with this. Which do you think is more functional to your survival; lifting or running?

Coach CBo

By | 2017-04-25T14:39:11+00:00 April 20th, 2011|CrossFit Ktown Knoxville, Uncategorized|14 Comments


  1. Geri April 20, 2011 at 8:35 pm


  2. T-Pain April 20, 2011 at 9:04 pm

    Their is a fight response and a flight response. I view lifting as more analogous to the fight response. Ergo, I’m going with lifting. However, as a crossfitter, I would prefer to do be good at both thus making me very difficult to kill.

  3. rachael the diva April 20, 2011 at 9:55 pm

    We should lift small weight while running. How fun!

  4. Bucklington April 21, 2011 at 1:59 am

    running, essential to survival i can outrun a prey…lacking resources i can relocate to an area that has my necessities (food,water,and the likes)…spanish armada, the little ships prevailed, whammy

  5. Brandon April 21, 2011 at 7:32 am

    There is a lot of sex appeal in that picture.

    Also, to answer the question: Yes.

  6. G8r Dave April 21, 2011 at 7:45 am

    Hmmm. When in doubt, quote Leonidas: “This is where we stand. This is where we fight. This is where they die.” I vote for lifting, unless running towards the enemy to close the distance to gain tactical advantage. Then I vote for running.

  7. Rise Up April 21, 2011 at 8:24 am

    All I have to say is
    Do Work Son!

  8. Ben April 21, 2011 at 9:59 am

    Depends on the jungle. When it comes to nature, running. When it comes to the urban jungle, strength reins supreme. I’m pretty sure no one ever said, “Don’t mess with that guy, he can run.” However, I agree with T and Brandon, we must be ready for the day Skynet becomes self aware.

  9. Jeff April 21, 2011 at 10:30 am

    Running. You run from the po-po. You don’t deadlift them.

  10. Brandon April 21, 2011 at 12:02 pm

    Fortunately, I could probably both deadlift and run from the po-po. Victory.

  11. Travis April 21, 2011 at 2:15 pm

    I would say lifting, in particular back squats and deadlift.

    I think all of you voting running are thinking of the wrong type of survival. I think a burly, behemoth of a man is more likely to attract females than a runner, thus ensuring the survival of your DNA in this world, ergo I vote lifting.

  12. Shh April 21, 2011 at 2:57 pm

    Brandon you would completely get dominated if you tried to run from 5-0. You may be able to run and lift but the taser would ultimately have victory my friend. Run tell that home boy.

  13. Brandon April 21, 2011 at 4:57 pm

    Dude are you kidding me? Cop would never get close enough to taser me. Fact.

  14. Miss J April 22, 2011 at 8:22 am



    I think Travis and Ben have said it best with their comments. Survival in fact would mean, in Darwinian terms and CBo’s terms of course, who could attract a mate and spread their seed. Example… Is Ben a better runner or lifter? Fact: Lifter. And is he “surviving”? I think E$ is all the example you need.

Comments are closed.