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Strength Day \• May 30, 2011
Monday AM I hit the 6:00 am Open Gym time at CFA, an option for memorial day. I did Front Squats and worked on my clean and jerk. Nothing special. Not a lot of volume. Not a lot accomplished. It didn’t feel like a very good day. I was slow. I was still sore as [...] Outdoor Recreation \• May 28, 2011
Met up with Brian at UNCA track at 7:15 on Saturday morning for some brutal sprint training. 10 x 40 meter sprints, carrying a 50 lb sandbag, then 3 x 100 meter sprints, without. Fun, tiring. Exhausting, actually. 100 meter sprint results: 16.26, 16.52, 16.16. Health Reports \• May 24, 2011
True confession. Since the school year ended, instead of finding a place beyond the stress of work, instead of finding a place where recovery can be smoother, instead of finding a new space for focus and determination in my program, I’ve been floating, drifting, really directionless. I’ve been staying up nights (working on websites for [...] CrossFit Asheville WODS \• May 23, 2011
Monday, what a full day. AM at CFA At 6:00 am I went to the CFA workout. Which was as follows: A. Hang power snatch 8 sets of 2-4 reps w/2 minutes rest b/w sets for emphasis on mobility B. Complete 4 rounds of B1/B2: B1. Barbell Reverse lunge @ 20×1; 6-8/leg No rest b/w [...] Active Rest \• May 20, 2011
Monday hit CFA 6:00 am warm up included shoulder work then did the WOD. Best OHS # was 12 x 95. Will look up the rest. Afternoon included multiple rounds of jump rope and wood chopping and splitting with axe, 10 lb sledge and 5 lb wedge. Also: pull ups dead hang weighted 1 x [...] Reading List \• May 15, 2011
More stuff I’ve been reading on, for your edification. This week: Dan John on the slosh pipe and Nick Horton’s take on reconciling Olympic Lifting training with CrossFit. Training Gear: Slosh Pipe Dan John with another winning article at T-Nation: “The Sloshing Pillar of Pain.” I have got to get one of these in my [...] Outdoor Recreation \• May 14, 2011
Actually Saturday was a great day, full of activity. Fun. Here’s a summary of it. Woke up, worked on shoulder and forearm mobility. Boxing/Karate shadow boxing. Hamstring flexibility. Shoulder work with 5 & 10 lb plates: high-pulls, rotations, presses, T3s, all x12-20. Push-Ups (10). Then: working out with my Jump Rope in the back yard, [...] Strength Day \• May 13, 2011
Stayed up so late, being bad, on Thursday, that I missed my customary 6:00 am CFA workout. Instead I did several short workouts over the course of the day. Am warm-up: one mile run 80% RPE Hamstring flexibility/mobility Shoulder rotates Shadow boxing Later at the YMCA: 500 meter row (8 resistance, 26 spm, 1:56 time) [...] Strength Day \• May 11, 2011
Wednesday AM I did an OPT assessment session with coach Corey. It was interesting, and I learned a few things about myself. Although the training stimulus was real enough (involving deadlifts, back squats, and bench presses, plus a number of auxiliary lifts) I won’t record all my numbers here (I have them in a Google [...] |
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