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January 30, 2010
The last WOD of the latest cycle, and it was a doozy. Weighted ring dips. And a Tabata protocol Mash-Up of Wall Ball shots (12 lbs) with box step-ups (20″), rest 3 min, then Kettlebell Swings (1.5 pood / 53 lbs) and January 11, 2010
I had a good start to the workout week this morning with a new 1 RM PR in Thrusters (140 lbs) and a decent time in a little kettlebell / box step-up ladder called “Box Jump.” I went lighter than last time, but a lot faster: 6:19. It’s good to be alive. January 6, 2010
Front squat, 3 sets 5 x 95-125, 3 sets 5 x 135 (no PRs here); “Slam Dunk” WOD at 169 reps. December 30, 2009
Some weighted pull-ups (I did 5×5 w/ + 5 – 12.5 lbs) followed by a speedy Met-Con involving three rounds of deadlifts, push-ups and box jumps… though I did step ups because of my legs. Time: 4:59. December 5, 2009
An account of my painful, extended experience with the Lumberjack 20 (time: 34:43). November 18, 2009
Front squats, in which I got a new 3 rep max PR, followed by the WOD “Trip,” involving 21-15-9 Power Cleans and Box Jumps, in which I stumbled slowly through. October 27, 2009
An excellent start to the workout week, with new warm-up routine, then Hang Power Cleans (new 3 rep and 5 rep PRs, 130 lbs and 120 lbs respectively), and a fun 21-18-15-12-9-6-3 / 3-6-9-12-15-18-21 Kettlebells and Boxjumps WOD, 9:48, Rx’d. October 5, 2009
A nice WOD to start a training cycle. And a cheat day. Too bad I wasted the opportunity! September 22, 2009
CrossFit Asheville member Robert turns 40 today. The WOD “celebrates” his joining our 40 and over club. |
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