the redneck juggler: Operation CrossFit Knoxville

Angie

msswstudent@me.com (Redneck Juggler) — Fri, 16 Jan 2009 02:00:00 +0000

Welcome to "Angie". 100 Pull-ups, 100 Push-ups, 100 Sit-ups, and 100 Squats as fast as you possibly can...nuff said.

Gymnastics Cert: Lexington, KY

msswstudent@me.com (Redneck Juggler) — Thu, 15 Jan 2009 19:58:00 +0000

Trainers Steve Owens and Ashley Peery spent 2 fun filled days in Lexington with Coach Jeff Tucker learning some of the more advanced gymnastic movements utilized in CF workouts. The reality is that these movements are rarely incorporated into WOD's and are often performed incorrectly. Steve and Ashley are motivated to begin sharing their knowledge with the CFK clients through occasional pre-workout skills sessions.

Snatch Burp Clean Turkey

msswstudent@me.com (Redneck Juggler) — Sat, 03 Jan 2009 04:48:00 +0000

This WOD was 4 rounds of 40# DB Snatches (5 each arm), 10 Burpees, 10 HPC (135# as Rx'd, 95# sub), and 40# Turkish Sit-ups (5 each arm). It was a deceiving WOD and destroyed everyone who saddled up.

Christmas Eve "6am Grace"

msswstudent@me.com (Redneck Juggler) — Wed, 24 Dec 2008 19:45:00 +0000

Tis the season to be CrossFitting !!! As a preemptive strike against whatever foods we will invariably be bingeing on in the next 48 hours, CFK held one early morning WOD to tide us over until Dec. 26th. It was the largest morning crew and consisted of several out-of-town visitors like Melanie, Misty, Michael, and Nick. Proving that the CF community extends far beyond our facility in little ole Knoxville.

Level I Cert

msswstudent@me.com (Redneck Juggler) — Mon, 22 Dec 2008 20:26:00 +0000

Ashley's Level I Cert at CrossFit Charlotte. Representing CFK.

70 Participants (lowest Ashley placed in Rx'd WOD's, 12th)

Mike G. (placed 20th at CFGames) and Pat Sherwood

Andy Stump

Nicole Carroll

Steve's 1st Muscle Up

msswstudent@me.com (Redneck Juggler) — Fri, 19 Dec 2008 04:56:00 +0000

The other day Steve saw D-Rob practicing muscle-ups in preparation for "King Kong". Up until that point Steve had never had a successful MU on rings. He said it had been a few months since he attempted one. Apparently he did a lot of mental prep work during that time because he made this look easy.

Deadlift Day

msswstudent@me.com (Redneck Juggler) — Fri, 19 Dec 2008 03:24:00 +0000

Good day for the CFK squad where we were able to put together some PR's on deadlifts. We are all getting stronger and more confident in our abilities as a result of consistent training, dedication and commitment to CF.

"Kid Kong" #1--featuring Harrison

msswstudent@me.com (Redneck Juggler) — Fri, 05 Dec 2008 21:30:00 +0000

This is a little WOD that Steve had his son Harrison work on during some down time in the box. We are starting to see a little glimpse of "Connor 2.0". Keep watching...more "Kid Kongs" are in the works!

Drew vs. Ashley

msswstudent@me.com (Redneck Juggler) — Tue, 25 Nov 2008 21:30:00 +0000

Juggling: Grad School Practice Session

msswstudent@me.com (Redneck Juggler) — Thu, 09 Oct 2008 21:30:00 +0000

Juggling may seem totally unrelated to CrossFit. However, Ashley defends that it does cover the fitness domains of coordination, agility, stamina and accuracy. This is a video of some of his skills.

Ashley's 1st Muscle-Up

msswstudent@me.com (Redneck Juggler) — Fri, 22 Aug 2008 20:30:00 +0000

This was the 1st muscle-up Ashley ever did. He was video taping in the hopes of critiquing his form to see what he was doing wrong. Nothing went wrong...but there is still a lot of critiquing to be done. There always is.