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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 [...] Strength Day \• June 17, 2011
Mid day training session at ASC yielded awesome results, namely, a bunch of PRs! Strength Day \• June 10, 2011
Friday afternoon workout, at ASC, with Brian Cohen: Warm Up 500 meter row 1:55 Double unders practice; best set was 7 DUs. 200 meter run Shoulder mobility and dumbbell calisthenics Leg stretches Some heavy bag Strength Front squat: 10 x 45 / 5 x 115 / 3 x 145 / 1 x 160 / 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 [...] CrossFit Asheville WODS \• April 29, 2011
Friday morning I set a new personal record for the Overhead Squat and then established some new numbers for the Carolina Fitness Challenge final WOD, which I first did back on Dec. 11th., 2010, at the CFC. Overhead Squat: 12 x 45 in warm up / 5 x 45 / 2 x 95 / 2 [...] CrossFit Asheville WODS \• April 1, 2011
What a horrible week. My sleep was all screwed up. I was working long stressful days and getting up super early to grade. From Tuesday to Wednesday: 3 hours. Wednesday to Thursday: 3 hours. I was in a foggy, dream like state all day Wednesday and Thursday, and feeling depressed to boot. Not sleeping is [...] CrossFit Asheville WODS \• March 11, 2011
Friday morning at 6:00 am I showed up to CFA, and was greeted by the sight of a wonderfully brutal workout on the whiteboard. Brief warm up: including blue band dead hang pull ups (11); ring dips (1, 3, 3, 2); front squats (45# x 10); and toes to bar (5). Power Snatch and Box [...] CrossFit Asheville WODS \• March 9, 2011
Wednesday AM I made it to the 6:00 am class at CFA. It was a fun class, consisting of warm up, heavy clean pulls, and a 24 minute lower intensity circuit, too complex to describe here (see the link above). The circuit included: rowing, jumprope, wall balls, slam balls, sledgehammers, walking lunges, inverse burpees, and [...] CrossFit Asheville WODS \• February 23, 2011
At 6:00 am on Wednesday I showed up for the WOD at CFA (“Camel Clutch”). This was after 3 days of rest. Sunday was a normal rest day. Monday was a planned extra rest day, which I took in preparation for doing an OPT assessment on Tuesday with Shanna. But Tuesday became an unplanned rest [...] CrossFit Asheville WODS \• February 11, 2011
Friday 6:00 am I made it in to CFA for the WOD (thank God… having some trouble with my training schedule at present) for a third session of the week. I wasn’t fully with-it (sleep, etc., the whole shebang) and yet I was present. I did OK. Skill: Split Squat Using a 20″ box, I [...] |
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