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CrossFit Asheville WODS \• December 13, 2010
Monday AM, two days after the Carolina Fitness Challenge, although my health was a bit compromised from terrible sleep and questionable nutrition on Sunday, I showed up, and that says something. As is indicated in the comments to the day’s WOD posted on the CFA site, “I MOVED!” It makes me happy. It left me [...] CrossFit Asheville WODS \• December 8, 2010
At the 6:00 am workout with CFA this morning, the would be ninjas were preparing for Saturday’s contest in badassery… I was there, jack3d up and fed with my aminos and creatine and shit (that’s for you Brian). I also used a chemical sleep aid last night (zolpidem, but who’s counting) in an effort at [...] CrossFit Asheville WODS \• November 26, 2010
I managed to show up for the 7 am workout at CFA on the Friday after Thanksgiving. Strength was Kettlebell Swings, WOD was “Bronco”, 4 rounds of 2 two-minute amrap couplets, a “turn off your brain and rep it out” slug-fest with 16 minutes of work and 3 1/2 minutes of rest. Warm-Up: 200 meter [...] 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 \• November 17, 2010
Warm Up: agility plus mobility; then calisthenics: push-ups (20); pull-ups (10, red band); squats (10); GHD sit-ups (10). Handstand practice. Push Jerk new 5 RM PR 145 … the same as my Push Press. Which tells you I need to work more on the jerk. But all in due time. My left shoulder was bugging [...] CrossFit Asheville WODS \• November 5, 2010
Power Clean and Jerk: Weight Used and Number of Rounds of 2 completedMy weight stack, with the height of each round written in. Warm-Up The standard stuff. Feeling sore and stiff from the week. WOD: EMOM Power Clean and Jerk 2 power clean and jerks “every minute on the minute” for 15 minutes (with progressively [...] CrossFit Asheville WODS \• October 6, 2010
Sometimes, it’s best to leave some fuel in the tank. I felt fantastic after Wednesday morning’s WOD, for two simple reasons. (1) I’d had enough sleep. (2) I knew that I needed a “back off” day and so I took it. I didn’t aggravate anything. Did nothing spectacular, worked nothing too hard, made no new [...] CrossFit Asheville WODS \• September 29, 2010
6:00 am CFA workout this morning: Warm-Up followed by Push Press (5 x 45 / 5 x 80 / 3 x 110 / 1 x 140 / 5 x 145 (PR) / 5 x 130; total vol: 2,470) and round consisting of 10 HPC / 30 (20″) Box Jumps / 10 HPC / 20 BJ [...] CrossFit Asheville WODS \• September 3, 2010
Briefly: today’s skill work was handstands (mine seem to be getting better) followed by a curious, hard to describe WOD (see the description on the CFA webpage) combining box jumps and thrusters in a slow ascending and quick descending ladder. On the WOD I used a 20″ box, 85 lbs on the bar (~70% of [...] |
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