Nothing like a heavy dead, eh?

Warm-up: 20 Dislocates, 10 Serratus Push-Ups, 10 Deep Lunges (45/25lbs), 20 Push Press (45/25lbs), 20 Leg Swings x2

Bench Press: 3×3 (Close Grip)

MetCon – 2010 Games WOD:
AMRAP 7 Minutes
7 Deadlits (315/205lbs)
14 Pistols
21 Double Unders

Finisher: 5 max sets of Double Unders

Did you guys feel like CrossFit Games athletes today? Were you really sore from TBS yesterday? Could you tell all that Thanksgiving food wasn’t conducive to this week’s MetCons? Post to comments.

I want to give everyone a high five and slap on the back for reading the “weight” post the other night and putting all your weights in the right places today! YAY! That makes our job 5x easier. On a different note, winter has finally decided to arrive, and it is cold at Ktown. Our heat is out and we are working on getting it fixed, but even so, it will never be “hot” in here. Make sure to bring warm clothes with you or layer your attire. It also would help to leave some gloves and a beanie in your car because you never know when we are doing something outside. Food for thought.

I’m excited about tomorrow’s WOD,
<3 Coach Miss J

P.S. The Santa Claus 7 is this weekend! Ask James-Rise Up Ellis for details on the Rugby match. It’s a lot of fun guys! And just saying…last year they had a smoked pig.

By | 2017-04-25T14:39:23+00:00 December 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Ben December 3, 2010 at 12:48 pm

    What’s a Deadlit??? :)

    As for the affect of Turkey Day/Weekend I definitely felt the difference. The more time I spend at Crossfit the more I have begun to feel how the quality of meals directly affects the quality of workouts.

  2. Dougie Fresh December 3, 2010 at 4:09 pm

    Ben, stop fueling them. :)

  3. Rise Up December 3, 2010 at 4:56 pm

    Santa Claus 7’s starts tomorrow morning at Possum Park with the first kick-off at 9:30am. All are welcome to come out and watch the big boys play 7’s. (Must weigh over 200lbs to score a try) Directions at hope to see you there.

    P.S. The pig hits the smoker tonight at 2am BOOM!

  4. Samantha December 3, 2010 at 7:05 pm

    The questions in this post are right on. I am feeling the hurt of a less than Paleo lifestyle recently. For all of your peeps doing the challenge, take it all in and make it a lifestyle change. Falling off the wagon is not fun, especially when Metcons like Tabata Something Else exist! Keep up the hard work Paleo-ers!

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