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CrossFit Asheville WODS \• January 16, 2010
Established a 3RM of 45 for TGUs and put in a 2200 meter row with 30 TGUs at 35 lbs (15 per arm). Not a bad Saturday AM 4th WOD of the week. CrossFit Asheville WODS \• January 13, 2010
Full snatch at 75 lbs; 127 reps of the Chieftain (ring push ups, hang power cleans, and push press) with 95 lbs. Strength Day \• January 12, 2010
5×5 pull ups and ring dips with 5x5x150 back squat and 5x5x225 deadlift. CrossFit Asheville WODS \• January 11, 2010
I had a good start to the workout week this morning with a new 1 RM PR in Thrusters (140 lbs) and a decent time in a little kettlebell / box step-up ladder called “Box Jump.” I went lighter than last time, but a lot faster: 6:19. It’s good to be alive. Health Reports \• January 10, 2010
A quick review of my “May 22nd Program” plan. Things are going fine. Cheat Days \• January 9, 2010
I tried and failed to work out on Saturday. Briefly, this post explains why. CrossFit Asheville WODS \• January 8, 2010
Muscle-Ups and the CFA WOD “Tempest” today (Ring Dips, One Arm K.B. Thrusters, Ball Slams, 15 min AMRAP. Progress on all fronts: down to red band assist on muscle-ups, and a 31% increase on my Tempest score from October. CrossFit Asheville WODS \• January 6, 2010
Front squat, 3 sets 5 x 95-125, 3 sets 5 x 135 (no PRs here); “Slam Dunk” WOD at 169 reps. Health Reports \• January 6, 2010
It seemed like it was time to put the old program to bed, and to make up a new program. All hail the new program! Strength Day \• January 5, 2010
Another strength day, working the back squat (tied 1 RM PR at 185), pull-ups (7 sets of 5 reps), and 5×5 work sets of Power Snatch (at 75 lbs). |
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