Cheat Days \• October 30, 2009
For strength, the Deadlift, work sets at around 77.1% of 5 rep PR, or 212.2 lbs. For met-con, the “Sit n’ Slam,” which is a fun little AMRAP with a progression through increasing reps of sit-ups and med ball slams, with a 200 meter run. Later, it turns into a Halloween Weekend alcohol cheat night.
CrossFit Asheville WODS \• October 28, 2009
Training Cycle: Week 4/6 (Work Week)Dietary Cycle: Week 1/3 (Building)Daily Calorie Target: 3350 (Zone “blocks:” approx 23 pro/cho [161 g / 207 g], 69 fat [207 g])Second WOD of this Week My sleep was horrible. Not sure why. Probably I should cut back on TV and computer after the dinner hour. 1 block breakfast, coffee, [...]
CrossFit Asheville WODS \• October 27, 2009
An excellent start to the workout week, with new warm-up routine, then Hang Power Cleans (new 3 rep and 5 rep PRs, 130 lbs and 120 lbs respectively), and a fun 21-18-15-12-9-6-3 / 3-6-9-12-15-18-21 Kettlebells and Boxjumps WOD, 9:48, Rx’d.
Health Reports \• October 25, 2009
On a rest day, I do a quick examination of my attempt, over the past 9 weeks, to use calorie cycling to meet my body composition goals.
CrossFit Asheville WODS \• October 24, 2009
The gym is closed, but I do the prescribed WOD at UNCA track: the “Griff,” 800 forward / 400 backward / 800 forward / 400 backward: 13:54.
CrossFit Asheville WODS \• October 23, 2009
Training Cycle: Week 3/6 (Work Week)Dietary Cycle: Week 3/3 (Cutting)Daily Calorie Target: 2800 (Zone “blocks:” approx 24, 2.5x fat)Third WOD of this Week I was excited going into today, knowing we’d be doing “Grace,” one of the simplest and straightforward of the CrossFit Benchmark workouts. I had a decent sleep, not too bad, with only [...]
CrossFit Mothership WODS \• October 21, 2009
Training Cycle: Week 3/6 (Work Week)Dietary Cycle: Week 3/3 (Cutting)Daily Calorie Target: 2800 (Zone “blocks:” approx 24, 2.5x fat)Second WOD of this Week Struggling to get out of bed today, I said to myself, concerning the WOD: “please, please, at least, let there be no burpees.” There were burpees. Why do I hate them so? [...]
CrossFit Asheville WODS \• October 20, 2009
Back Squats, and CFA revisits “Inclement Weather,” a WOD I missed back at the end of July. The WOD was well named for this 35 degree morning, as I did five rounds of 400 meter sprints outside in the cold.
Active Rest \• October 19, 2009
We spend three days in Folly Beach, SC, trying to get some Indian Summer sun, and mostly flailing instead of surfing. Did some excessive eating, too. Best food of the trip: Taco Boy on Center Street. Best souvenir? My new (used) Todd Sutz longboard from McKevlin’s!