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CrossFit Asheville WODS \• September 22, 2010
6:00 am crew looking beautiful this morning at CFA. Day 4 of Half Marathon recovery and my knees are back to 90% while my right big toe still has a sprained knuckle. But I got 8 hours of shut eye and had about 10 oz of iced Joe before class so I was feeling zippy [...] Strength Day \• September 21, 2010
For me, the third day of Half Marathon recovery. I still have pain in both knees, and in my right foot (big toe base knuckle). And also: first day in the new CFA space! Very nice. I opted for a light warm up, chats with Corey and Shanna and various buddies, a brief strength session, [...] Rest Days \• September 20, 2010
It’s not just about diet and exercise. It’s diet, exercise and sleep. Last night my wife and I watched a 2008 episode of CBS’ 60 minutes called “The Science of Sleep” (here’s a link), that emphasized this point as clearly and succinctly as it can be stated. You can eat and work out in an [...] CrossFit Asheville WODS \• September 19, 2010
Weight Measurements Sunday Sep. 19th Weight Observed Body Fat % Implied Fat Mass Implied Lean Mass Comment 180.5 lbs 14% 25 lbs 155.5 lbs 182.0 lbs 14% 25.5 lbs 156.5 lbs highest lean mass Outdoor Recreation \• September 18, 2010
It was grey, misty, and relatively warm at 7:30 am on Saturday, Sep. 18th, as more than twelve hundred runners lined up on O’Henry street in downtown Asheville. And then we set off down onto Battery, and Patton, and through the streets of downtown. Andi Lahti took this photo of me arriving at Beaver Lake, [...] Strength Day \• September 16, 2010
Quick note. Front Squat: 4 x Max Reps w/ 115 lbs @ 180s intervals: 12, 11, 10, 10 (as Rx’d by Corey). Strength Day \• September 14, 2010
Kettlebell Swings and Back Squats today in a strength only session. No more WODs this week for me; I’m tapering before the Half Marathon on Saturday. Kettlebell Swings 35 x 10 x 3 @ 45s / 72 x 7 x 3 @ 60s / 53 x 30 x 2 @ 120s. I.E. I warmed up [...] CrossFit Asheville WODS \• September 13, 2010
The Asheville Citizen Times Half Marathon is coming up… this Saturday! Accordingly, I have a bit of a different plan for this week, the fifth week of my training cycle. The plan is: full WOD on Monday, strength only (two lifts) on Tuesday, rest on Wednesday, rehab strength on Thursday, Friday rest, Saturday: RUN. A [...] Health Reports \• September 12, 2010
Time for another weigh-in. Looks like I lost a little bit of weight this week, but it will be impossible to tell how much of it was fat for another couple of weeks. Today’s measurements vary wildly because I started out the day with at least 48 oz. of water and a lot of coffee, [...] Is It Paleo? \• September 10, 2010
Here’s a look at my eating today. I ate three meals, at about 8:00 am, about 1:00 pm, and about 8:00 pm. Besides these foods, between and after meals I ate almost no snacks. Before breakfast I think I ate a few pieces of apple, and after work, I had a few more slices of [...] |
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