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CrossFit Asheville WODS \• August 18, 2010
Set a new PR in 500 meter row this morning, then did a quickie max rep test WOD with the crew. Comparatively, it was a light workout, which was fortunate for me, since I had a long training run planned for immediately afterward. The WOD After waking early, I hydrated, then trained in a fasted [...] CrossFit Asheville WODS \• August 16, 2010
Fun workout at CFA today. I’ve already wasted enough time on this blog tonight, so here’s the bare bones details. Warm-Up Pose/Running Drills. Stretching. Ring Dips (5). Pull-Ups, kipping (10, consecutive). GHD sit-ups (10). Front squats (10). Thruster warm-ups. Strength: Thruster 5 RM Old PR: 120. Result: 5 x 70 / 3 x 90 / [...] Health Reports \• August 15, 2010
Sunday, Aug. 15th, 2010. New Training Cycle week I, day I. I realized today that I have not updated my weight chart in three months, since mid May. In other words, I didn’t really keep track of my weight over the summer. I did weigh myself now and then. And what I observed was that [...] Reflections \• August 15, 2010
I am really sore. My traps in particular. Sore in that good way, of course, that lets you know you worked hard, but still, really sore. Today, Sunday, is a rest day, a weigh-in and measurement day, and also the first day of my new seven week training cycle (as described in a recent post). [...] CrossFit Asheville WODS \• August 14, 2010
Great “little” WOD at CFA this Saturday morning, combining hang power snatches and 400 meter runs. I ran one mile and did 84 h.p.s.’s with 65 lbs in 16:45 (approximately). My last 400 was about 2:05. Not great, not bad. What was awesome was hanging out in the heat with my CFA buddies, working out [...] CrossFit Asheville WODS \• August 13, 2010
Friday the 13th was my lucky day as I found myself up at 5:25 am, sleep deprived of course (not that I didn’t give myself every advantage, i.e. no alcohol, limited caffeine, 8+ hours in bed), and back at CrossFit Asheville! The WOD today was “Freaky Friday” with push-press as the strength work and a [...] Outdoor Recreation \• August 10, 2010
Before reality set in and I was forced to pack up gear and family and head back to North Carolina, I got in two final sessions, one at Shorties and one at Indian Beach. Conditions were less than ideal, but still, I got in some of the best riding of the summer. Monday, Aug. 9th: [...] Strength Day \• August 8, 2010
5/3/1 Cycle II Phase ii Part B: Deadlifts and Shoulder Press Warm-Up: 3 min jump rope and double under practice / shoulder dislocates / hip mobility / 10 burpees / 10 sit-ups / 10 squats / 10 push ups / 5 kipping pull ups / 8 x 45# deadlifts / 8 x 45# power snatch [...] Outdoor Recreation \• August 7, 2010
Here are some notes on my last two “sessions,” one a near miss and the other a full miss, both demonstrating that my summer surfing adventure is in danger of going out with a whimper, though my addiction to the water remains firmly in place. Surfing 31: Friday at Indian Beach With Dad Friday afternoon [...] Strength Day \• August 6, 2010
5/3/1 Cycle II Phase iii Part A: Clean & Jerks and Back Squat Phase iii is 5 x 75% / 3 x 85% / max reps x 95% Warm-Up: some infant-in-arms dancing and thrusters; a few minutes of jump rope / double under practice; 10 burpees; 10 sit ups; 10 squats; 10 push-ups; 2 kipping [...] |
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