Monday, 11-16-09

Squat- Blue Phase

and then…

WOD:

2 power cleans @80% of 1rm
5 pull ups
on the minute, every minute for 10 minutes

Friday, 11-13-09

Happy Birthday Mills!

  Bench Press- Blue Phase

  and then...

 "Benchmark Friday"

  "Skills Practice"


Set a PR(Personal Record) today in a workout on our board.  If there are still benchmarks you haven't completed do one of them.  Most importantly do the workout that you coach tells you to do and do it with intensity!

Thursday, 11-12-09

WOD:

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Wednesday, 11-11-09

History

On the 11th hour of the 11th day of the 11th month of 1918 an armistice between Germany and the Allied nations came into effect. On November 11, 1919, Armistice Day was commemorated for the first time. In 1919, President Wilson proclaimed the day should be "filled with solemn pride in the heroism of those who died in the country’s service and with gratitude for the victory". There were plans for parades, public meetings and a brief suspension of business activities at 11am.

In 1926, the United States Congress officially recognized the end of World War I and declared that the anniversary of the armistice should be commemorated with prayer and thanksgiving. The Congress also requested that the president should "issue a proclamation calling upon the officials to display the flag of the United States on all Government buildings on November 11 and inviting the people of the United States to observe the day in schools and churches, or other suitable places, with appropriate ceremonies of friendly relations with all other peoples."

An Act (52 Stat. 351; 5 U. S. Code, Sec. 87a) was approved on May 13, 1938, which made November 11 in each year a legal holiday, known as Armistice Day. This day was originally intended to honor veterans of World War I. A few years later, World War II required the largest mobilization of service men in the history of the United States and the American forces fought in Korea. In 1954, the veterans service organizations urged Congress to change the word "Armistice" to "Veterans". Congress approved this change and on June 1, 1954, November 11 became a day to honor all American veterans, where ever and whenever they had served.

In 1968 the Uniforms Holiday Bill (Public Law 90-363 (82 Stat. 250)) made an attempt to move Veterans Day to the fourth Monday of October. The bill took effect in 1971. However, this caused a lot of confusion as many states disagreed with this decision and continued to hold Veterans Day activities on November 11. In 1975, President Gerald R. Ford signed Public Law 94-97 (89 Stat. 479), which stated that Veterans Day would again be observed on November 11 from 1978 onwards. Veterans Day is still observed on November 11.

Thank you from CrossFit Knoxville to all the Veterans of this great nation!

WOD:

Deadlift- Blue Phase

and then…

Complete as many rounds in 15 minutes as you can of:
200 m Run
12 Kettlebell swings
10 Pull-ups

Tuesday, 11-10-09

CrossFit Knoxville wants to thank everyone who came out on Saturday to hit the free workout.  If you have never been to CrossFit Knoxville we offer a free workout every Saturday at 9am.  Come and experience what all the excitement is about.

WOD:

7 rounds for time:

200 M run
10 DB renegades, each side
15 Knees to elbows

Monday, 11-9-09

CrossFit Knoxville would like to wish Kristal a very Happy Birthday!  We hope your day is filled with family, friends, and heavy clean and push-jerks!

Our new strength cycle will begin today so get yourself a new sheet for you folder located on the back table.  As you will see each week will be colored coded and posted based off the color were on.  Make sure that you add weight to your new training max, and please ask if you have any questions.

Press- Blue Phase

and then…

WOD:


3 Rounds of:

2 minutes of Double unders
2 minutes of 115/75 lb Clean and Push Jerk
1 minute of Rest

Friday, 10-6-09

CrossFit Knoxville's own  Beth Richardson visited CrossFit Phoenix while on vacation.

www.crossfitphoenix.typepad.com

Squat

Week 4 Sheet

WOD:

"Benchmark Friday"

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or PVC as needed.

Also on Monday, November 9, 2009 we will be starting our new strength cycle so your training max numbers will be going up.  There are new sheets in the back of the file box and it is just a single sheet this time.  If you have any questions like always ask a coach.