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CrossFit Asheville WODS \• July 2, 2011
Surfing session 02 Saturday I tried to catch the latter half of the falling high tide, setting out at about 5:30 am for Indian Beach. It was mid 50s outside, overcast, drizzling, light north winds. According to one source, at 5:00 am, the buoy reports said the water was 53 degrees; according to another, they [...] CrossFit Asheville WODS \• June 19, 2011
Monday AM at 6:00 I dragged myself to the old standby workout session at CrossFit Asheville, a workout combining push-press, box jumps, kettlebell swings, and finishing with a high-rep barbell metcon including hang power cleans, front squats, and push presses again. Push-Press: 4 x 45 / 4 x 75 / 4 x 95 / 4 [...] CrossFit Asheville WODS \• June 13, 2011
Made it to the (sparsely attended!) six am class at CFA this morning. Here’s what I did. Hang Power Snatch: 3 x 75 / 3 x 85 / 3 x 95 / 2 x 105 / 2 x 110. Not too pleased with the 105 or 110 reps. Needed more speed and power; felt a [...] CrossFit Asheville WODS \• June 12, 2011
In keeping with the reality that my blog is actually just my gym notebook, consider this post a scratch-page. For the past few minutes I’ve been looking back at the last couple of weeks of squat training, and trying to think my way into the coming weeks. I’ll soon be doing this same kind of [...] CrossFit Asheville WODS \• June 6, 2011
A full Monday. I was stoked to see this morning’s workout at CrossFit Asheville. Back to a more simple and direct program? Maybe so. In the meantime, I’ll take today. CFA WOD: Hang Cleans, Double Unders, and 8 min AMRAP of burpees and running Hang Cleans: 5 x 45 / 5 x 75 / 5 [...] 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 [...] CrossFit Asheville WODS \• May 9, 2011
Today CFA announced it’s presenting only “off season” workouts for the next 3-6 weeks, which isn’t going to work well with my “plan apotheosis.” For me, this is the start of summer, and training wise, summer isn’t my off season. Summer, which offers me much greater opportunities for recovery and self-care, is about getting stronger [...] CrossFit Asheville WODS \• May 6, 2011
Friday morning Hang Power Clean 3 rep PR tie (at 145 lbs) and a huge workout of 5 rounds of 3 minute AMRAP 5 Hang Power Cleans (at 115 lbs) and 30 Single Unders (or 10 double unders, I did singles) w/ 3 minute rest and mobility work between rounds. I also hit a new [...] |
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