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Health Reports \• October 31, 2010
I took Friday off from the WOD, and skipped my 5k sprint work and the WOD on Saturday. I’m damn glad I did. By Thursday morning this past week I was so wrecked from lack of sleep and general central nervous system overload (caused by excessive working out but also by stress from family and [...] Active Rest \• October 28, 2010
Active Rest / Plan HTFU / Manual Therapy 1.1 mile run in 8:14.56 (7:29.58 pace). Back Squat. Supposed to run it at 70% (125). But I accidentally grabbed 25 lb plates instead of 35 lb plates. So I used only 105, which is 58%, and 5 lbs less than last week! Oh well. Set back. [...] CrossFit Asheville WODS \• October 27, 2010
Got decent sleep last night (thank you, Ambien… Once in a while it helps) and got up early to work out as usual. Warm-Up. A member at CFA had a serious accident during her WOD (stitches and concussion!) leading to some confusion and slow down in the warm up for the six AM class. (We [...] Strength Day \• October 26, 2010
Quick note: Tuesdays are a “light” day with just a short run and one lift. Today started super early with a 1.1 mile run at 5:00 am followed by an Overhead Squat lifting session at the 5:30 am CFA class. No additional volume in push-ups or pull-ups for Plan HTFU today… the run covers that. [...] CrossFit Asheville WODS \• October 25, 2010
Strength: Front Squat Front Squat 4 x 80% max reps in 30s @ 180s intervals. I used 125 lbs. Result: 12, 11, 9, 9. 41 reps. Total volume = 5,125. In comparison with last 80% max reps session (Sep. 16), with volume of 4,945, this represents a slight improvement. But not a great one. My [...] Health Reports \• October 24, 2010
I didn’t get a chance to weigh in last week, so this weigh in period covers the past two weeks. In that time, I’ve made a few changes to my plans for recording body metrics. First, I won’t be reporting a body fat percentage based on my Tanita scale’s Bioelectrical Impedance Analysis (BIA) method, because [...] CrossFit Asheville WODS \• October 23, 2010
Plan HTFU was in full effect this morning as I did two workouts between 6:30 and 8:30 am; first a 5k walk/sprint (on my usual “Montford Crawl” route) and then, at the 7:30 am CFA class, a few sets of heavy Thrusters followed by the Carolina Challenge WOD. It was a lot of work. As [...] CrossFit Asheville WODS \• October 22, 2010
I’m calling today’s WOD at CFA “Ugly Bugly” because that’s how it made me feel. Warm-Up The usual. Included pull-ups and push-ups. Strength: Front Squat 5 x 3 Having missed the WOD on Monday I missed a crucial step in our Front Squat progressions. So I did that today, since the programmed strength session was [...] Active Rest \• October 21, 2010
Plan HTFU, Part I Additional #1: Pre-Lifting One Mile Run at 70% RPE. Actual route: 1.1 miles. View Larger Map Result: 9:03 (Pace: 8:13.2 mile) Warm-Up w/ CFA The usual stuff. Manual Therapy with Corey Corey’s RX: basic strength progression for training new 5 RM, round I: 60% 2×12@30s. I used 110 lbs. 2 reps [...] CrossFit Asheville WODS \• October 20, 2010
Strength 5 sets of combo shoulder press & push-press (2 x & 3 x). Result: (2 & 3) x 80 / (2 & 3) x 80 / (2 & 3) x 85 / (2 & 3) x 85 / (2 & 3) x 90. I went light, because of my left shoulder, which continues to [...] |
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