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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 \• September 14, 2009
A demanding CrossFit Asheville WOD involving Push-Jerk training and a MetCon with 400 meter sprints and max rep Clean and Jerks with 103 lbs. Quick and dirty. My favorite kind of workout. New 3 rep max Push Jerk PR: 140 lbs. CrossFit Asheville WODS \• June 27, 2009
I binged hard on food last night, ending up the day with nearly 3700 calories! In retrospect, this eating behavior was totally unconscious, even though I recall “deciding” to eat more, and then more, and then some more. Such behaviors could prove dangerous to my well being (i.e body fat percentage, weight, waistline, and athletic [...] CrossFit Asheville WODS \• June 24, 2009
About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout. Warm Up Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15). WOD: Alex The CFA WOD is “Alex”, in honor of one of our members who is leaving, after today, for the [...] CrossFit Asheville WODS \• June 13, 2009
Woke up rough, after only 5 1/2 hours of sleep. No more. Goal for this upcoming week: eat right, sleep right. Still made it to the 9:00 am CrossFit Asheville class for the great skill work and Saturday partner WOD. Warm Up Agility Runs. Shoulder dislocates. Sampson stretches, hip openers. Push ups (15). Overhead Squats [...] CrossFit Asheville WODS \• June 10, 2009
Sweaty sleep, about 6 hours. Woke up with gastro-intestinal itis. Not feeling great… shouldn’t have had that alcohol yesterday; also I ate 400 calories too much. 1.5 block breakfast, headed to CrossFit Asheville for the 6:00 am workout. Warm Up Agility running, bear crawls, etc. Shoulder dislocates, sampson, hip mobility, push-ups (10 strict), overhead pvc [...] CrossFit Asheville WODS \• June 2, 2009
Morning came a little early as Lena woke up with the birds and the sun (at 5:50 am). Sleep was decent, nutrition yesterday was decent (maybe too many calories), and I felt ok. But SOOO stiff and sore from yesterday’s WOD. If stressing the body like that doesn’t cause an adaptive response (building muscle) then [...] CrossFit Asheville WODS \• June 1, 2009
Too little sleep, so when I woke this morning after less than 5 hours, I decided I couldn’t do the 6:00 am workout at CrossFit Asheville (CFA). Instead, I slept in until 7:00 am, which helped me a lot. I was going to take an active rest day, just do my pull-ups and walk around [...] |
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