The Halloclean Party
Friday October 29, 2010 – Crossfit Knoxville held a Halloclean party at the gym to celebrate Halloween and get in a nice little workout. Unfortunately of all the people that showed up in their costumes, Brian and I were the only ones who wanted to do the workout. I guess the free beer was more [...]
GoPro Dirtbikes at Duncans Loop
Picked up a GoPro today and took it for a spin. Made the mistake of mounting it on my bars and the footage is super shaky. Next time it’s going on the helmet. Doug, the guy riding in front, was kind enough to ride slow today and allow me to keep up with him so [...]
August 20, 2010
Crossfit Bench Press – Work to heavy set of 5 – 225# then 4 rounds for time 2 muscle-ups 4 handstand push-ups 8 70# kettlebell swings Time: 2:57 Then Row 500m Time: 1:38
August 10, 2010
I started taking fish oil when I started Crossfit back in April. Fish oil is a good source of omega-3 fats which are an essential nutrient missing in our modern diet.
Sunday Moto August 8, 2010
Got in some moto today at Duncan’s with Doug, Ben, and Jay. We started out around 9am and beat most of the heat. Here’s a few shots I grabbed with the Flip Cam of the guys riding.
August 6, 2010
Crossfit Clean and Jerk max then 2×2 at 60% (160#) Max Score: 205# (failed on jerk at 215#)
August 4, 2010
The “Rev” doin some work on his cleans. AM Crossfit Power Clean 5×3 165# then WOD: 3 rounds for time: 200m farmers walk with 73#kb 20 pull-ups (unbroken all 3 rounds) 10 dips Time: 9:32
August 3, 2010
Crossfit “McGee” Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He [...]
August 2, 2010
AM Crossfit Deadlift – work to 5 rep max 285#- could have gotten a little more but wanted to save some legs for tire flips, sled drags, and farmers walks. Also did 3 sets of 20# weighted deadhang pull-ups. 10, 8, 5. PM Dirt jumps at Bigfoot with Doug. Took a digger on a hip, [...]
July 31, 2010
Traveled to Johnson City for the weekend for my cousin David and Mandy’s wedding. I decided to take the bike for a morning ride at ETSU with some of the guys from the team. They are doing really well with their track designs. The mountain cross course was still really fun. There were several new [...]
July 30, 2010
Crossfit 3 Rounds. 30 seconds rest in-between each exercise. Count total # reps of: Pull-ups, Push-ups, Burpee broad jumps, KB swings (53#), Situps, and Push Press (bar only) Total Reps: 319
July 29, 2010
AM Crossfit Bear Complex (5 rounds of 7 reps – increasing weight each round) 1 rep= Dead lift, clean, front squat, push press, back squat, push press Weights – 65#, 85#, 100#, 115#, 135# PM Moto at Windrock with Doug. Blew my front brake master cylinder after taking out a small tree five minutes into [...]
July 27, 2010
Crossfit Nasty Girls 3 rounds 50 air squats 7 muscle ups 10 hanging power cleans (135#) Time: 9:12 Later that night I went out to Doug’s to set the suspension on my dirt bike and ride his pump track. We got rained on for a bit, but the track dried just enough to ride. I [...]
July 26, 2010
Crossfit Went to a packed 4:30 Crossfit class. We did a circuit of all different types of lifts and exercises for 45 minutes. At first it didn’t seem like much of a workout, but by my third round I was drenched in sweat and starting to feel it. then Headed to the skate park with [...]
Billie’s First Downhill
For our one year anniversary, my wife and I rented a condo at Snowshoe Mountain in West Virginia. 70 degree weather and blue skies made for a perfect day of downhilling. Billie rented a Kona freeride bike and I rode my Specialized P3. Not only was it her first time riding a bike of that [...]
July 21, 2010
AM Crossfit Clean and Jerk 155# 3×3 then WOD 12 min AMRAP 1 Turkish Get-up 2 1 arm KB swings 3 Clean and Press 4 overhead squats Go back down and switch arms 9 Rounds each arm PM Went for my first trails ride with Doug on some single track at Windrock. I was really [...]
July 20, 2010
AM Crossfit Front Squat 205# 5×4 then WOD 3 rounds for time 400m run 15 kb swings 53# 21 box jumps Time: 9:06 PM Road ride with Billie. We started working on her draft skills then went for some hill climbs. She quickly realized the reward of flying downhill is far greater than the punishing [...]
July 19, 2010
PM Crossfit Work to 1 rep max on Snatch..got 185# but it was dirty. Pretty pumped though. I’ve never done an overhead squat with that weight. WOD 3 rounds 3 minutes each..rest 1 minute between rounds Do as many rounds as possible of: 3 power cleans (135#) 6 push-ups 9 sit-ups Round 1: 5-2/3 Round [...]
Pump Track July 18, 2010
AM Sat around watching the Crossfit games all morning and decided to rep out on some handstand pushups. Did 3 sets and got 16,11, and 8. The individual finals at the games were rediculous. I don’t know how they managed to get that much work done after two previous days of hell. PM Had a [...]
July 17, 2010
AM Crossfit Headed to the gym this morning for a special gymnastics session. Had a ton of fun. Worked on press handstands, did some forward and back rolls to handstand, and worked on dip swings to handstand on the p-bars. Afternoon Headed back up to Bigfoot and met a guy named Travis who figured out [...]
July 16, 2010
AM Crossfit Squat 5X1 285# then WOD 21-15-9 Hang Snatch 95# KB Swing 44# Run 200m This one was tough. 45 unbroken 95# snatches are not quite in my repertoire yet. PM Made a solo trip to Bigfoot for some dirt jumping. Had some mechanical issues but fought through them and worked on whips.
July 15, 2010
AM Crossfit Rack Jerk 170# 3×3 then worked on gymnastics skills…press handstands and L-sits PM Went for a ride at the blvd. with Billie. Only did about 12 miles, but pushed it pretty hard. There were a lot of riders out tonight and it was fun trying to catch all of them.
July 14, 2010
Crossfit Deadlift 270# 5×3 WOD 3 rounds 400m run 25 sit-ups 25 supermans
July 12, 2010
Crossfit Front Squat max 275# (PR) -previous PR was 255# on May 14, 2010. WOD AMRAP 15 minutes 5 pull-ups 10 push-ups 15 sit-ups Lost count but did 10-13 rounds. PM Road ride with Billie. Her second ride and she was averaging about 3mph faster than her first time. Doing work. Road about 12 miles [...]
