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 [...]
Barbells For Boobs
Recently I participated in and shot Barbells for Boob’s “Amazing Grace” fundraiser to benefit Mammograms in Action at Crossfit Knoxville. The CrossFit community’s first cause to benefit women and all the CrossFitters who love them. As you can see from the video everyone had a really good time hurting for a great cause. It was [...]
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.
August 6, 2010
Crossfit Clean and Jerk max then 2×2 at 60% (160#) Max Score: 205# (failed on jerk at 215#)
What is CrossFit
Shot a couple classes today at CrossFit Knoxville. I had a bunch of stuff to encode at work today so I threw this together while I was waiting.
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 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 [...]
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 9, 2010
AM Crossfit Worked on Snatch technique. I was the only person to show up for class today so I got a lot on 1 on 1 coaching from Johnny. Apparently my hamstrings are not flexible enough to get in the proper starting position. It might have something to do with all the riding + crossfit [...]
July 8, 2010
AM Crossfit Back Squat 270# 3×3 then WOD Interval Helen 3 Rounds rest 2 minutes in between Run 400m 21 kb swings American style 53# 12 pull-ups Times: 2:25, 2:29, 2:46 PM Haw Ridge xc ride with Doug for a little over an hour. We started just after 8 so we ended up finishing the [...]
July 7, 2010
AM Crossfit WOD: 15-12-9-6-3 95# Thrusters Ring Dips Box Jumps Time – around 8:00..feeling a little slow today. Still struggling with the thrusters. then Bench 185# 5×3 PM 21 mile road ride in South Knoxville with the Smokey Mountain Wheelmen. Pace was a little slow tonight. Broke away from the group for the last 8 [...]
