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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 \• April 18, 2011
A quiet and intimate Monday AM workout at CFA. Deadlifts and sprints. Deadlift: 4×155 / 4×185 / 2×225 / 2×265 / 2×305 / 2×330 (PR). This was done at 2211 tempo (2 down, 2 on the ground, 1 rest, 1 up) except that the PR 330 was slower on the press up. Pretty good form [...] CrossFit Asheville WODS \• November 22, 2010
Fun workout at CFA this morning. Warm-Up. Pose drills followed by 200 meter sprint. Dislocates and mobility. Overhead Squats (10); PVC Sotts Press (10); Pull-ups (7, 2, 1 w/ purple band); Push-Ups (20). Front Squat: 10 x 45 / 5 x 95 / 3 x 120 / 1 x 155 / 5 x 165 (PR) [...] 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 [...] CrossFit Asheville WODS \• September 24, 2010
I was 5 minutes late to the 6:00 class this morning, and my attitude was hovering just above 80% positive. What was wrong? Hard to say. Later, I think I figured it out: I got at least one hour less sleep last night than the night before. Touchy touchy. Warm up 400 meter run dislocates [...] CrossFit Asheville WODS \• August 30, 2010
Sore and tired from my Sunday run, but not so sleep deprived as most days last week, still 100% paleo, and consistent in my eating plan, I made it to CFA at 6:00 am today feeling pretty good. A shout out to Keith Roberts for joining up with us today! I have no time for [...] CrossFit Asheville WODS \• August 20, 2010
Ouch! Something about today’s workout put the hurt on me. I’m not injured, it’s just that when I finished my work (dead last in the 6:00 am class) I felt like dying. I took a walk through the bank parking lot so my pain wouldn’t be so evident to all. Warm-Up I got decent sleep [...] 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 [...] |
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