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Your turn to play Coach

Your turn to play Coach


Warm-Up:  2 sets of: Leg Swings (all three ways) x10, Farmer’s Walk circa building (100/70lbs), Weighted drags x3 (90lbs)

Squat: 3×5

Warm-Up: Shoulder Mobility Drills

MetCon – For Time:

9-15-21 reps

Bench Press (135/80lbs)

Pull-ups (35/10lbs)

-Surprise! 9-15-21? As you all well know, we usually do 21-15-9. Instead of explaining to you guys why we decided to program 9-15-21 instead of 21-15-9, I’m going to let YOU tell ME! That’s right, I believe there are plenty of you with the knowledge to explain the logic behind “the ole’ switcheroo” that we pulled on you today. Post to comments.

Coach CBO

-p.s. Sorry I didn’t write anything about the games… I think you’re all starting to get tired of it. Maybe in a month or so I’ll post my thoughts on them, but don’t hold your breath!

By | 2017-04-25T14:40:11+00:00 October 7th, 2009|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Brandon October 7, 2009 at 4:54 pm

    But Caleb, I REALLY wanna know what you thought of the games!!

  2. Coach CBO October 7, 2009 at 6:00 pm

    AHAHAHAHAH, in time my friend….BUT NOT NOW!!!!!!!!

  3. forrestlong October 7, 2009 at 8:38 pm

    my only thought was just to keep things varied??? we as crossfitters are supposed to have a gpp that prepares us for whatever life or crossfitting may throw at us. cool workout though..was actually going to do fran tmw, but i might give this one a shot before we get down to business next week

  4. Brandon October 8, 2009 at 3:12 am

    oh, as far as the question goes: different work capacity.

    If it were a 21-15-9 rep scheme, I feel like I could have done it in less sets, therefore faster. The 9-15-21 rep scheme made the limiting factor the weight, and not my metabolic conditioning. It wasn’t like I was gassed from bench press, I just physically couldn’t do sets of more than about 3 during the 21 portion of the workout.

  5. James October 8, 2009 at 5:27 am

    That workout was all about muscle fatigue and what Forrest said. =o)

    This FRIDAY! FRIDAY! FRIDAY! it’s a rugby double header at Tommy Schumpert Park under the lights with UT vs UNC Greensboro at 7:00pm then Knoxville vs Huntington WV at 9:00. Its only $0 per seat but you won’t need the whole seat YOU’LL JUST NEED THE EDGE!

  6. crossfitktown October 8, 2009 at 6:00 am

    This is the first time I’ve heard that, James. I can’t wait to use it for myself sometime. I’m also a little mad that I haven’t heard that before cause it’s good.


  7. Kerr October 8, 2009 at 6:23 am

    I think I may do yesterday’s metcon today.

    Awesome James, just awesome.

  8. Ben October 8, 2009 at 8:31 am

    James you are in the wrong profession. Monster truck promoter sounds about right. Love it. Good Luck this Friday. I promise Erin and I will make it out to one of your matches at some point.

    As for why we did the workout. I agree with Forrest. It’s all about the change up. I don’t think that we have done the same grouping of exercises more than once since I started so why stop with the order of reps.


    one of the coaches is dyslexic and it was finally their turn to write on the board.

  9. Geri October 8, 2009 at 6:31 pm

    Nice one Ben. Right up my yella.

Comments are closed.