Played poker last night with my whiskey-swilling, cigarette-smoking, pizza-scarfing comrades in vice, and I managed to escape with minimal damage (certainly no cigarettes, only two shots of whiskey, and only one slice of Papa John’s Meat Lover’s Pizza — call it a mini-cheat; it did not appreciably throw off the day’s totals). Went to bed by about 1:00 am, but could not fall asleep until 3:00 am. Reset the alarm… got up at 6:15, 1 block b’fast, 7:00 am CFA workout. Yeah that’s right, I got 3 hours of sleep. I’m gonna need coffee… and then a nap.
Agility drills (karaokes footwork of various types, standing broad jumps, one legged broad jumps, bear crawls, crab walks, etc.); dislocates, sampsons, hips, hams, calves, push-ups (15), squats (15), knees to elbows (15), pull-ups (12).
I gotta get back on the Pull-Up tip. I can feel my Lats wilting.
We finished warming up with Burgener clean progression.
The WOD: “No Limits”
Today’s CrossFit Asheville WOD:
20 minute AMRAP:
7 Hang Power Clean
10 Sumo Deadlift High-pull
Rx’d Men: 95#; Women: 65#.
No desire to kill myself; I am satisfied with doing more than the Rx’d women’s weight. I used a 20kg bar and 15# per side, or 74.1 pounds.
Results: 8 rounds exactly.
This is a great workout. Think about it: 8 rounds is 40 thrusters, 56 HPCs, and 80 SDHPs. All in 20 minutes. 176 reps is a lot of work. Gotta love CrossFit.