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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 December 12, 2009
Sub 40 degrees outside, and the coaches away at a meet. Time to get cold with some outdoor parkour and calisthenics! December 5, 2009
An account of my painful, extended experience with the Lumberjack 20 (time: 34:43). November 21, 2009
A fun Do-It-Yourself WOD at UNCA: Sprinting and burpees with friends on a cool sunny fall morning? What could be better? November 10, 2009
A new 5 rep PR in Thrusters and a decent time in the Met-Con WOD “Siete,” consisting of thrusters and ring dips, make for a great workout this morning. I was feeling well rested from two days in a row of rest, and I worked hard. Today is also the beginning of a 28 hour fast. October 30, 2009
For strength, the Deadlift, work sets at around 77.1% of 5 rep PR, or 212.2 lbs. For met-con, the “Sit n’ Slam,” which is a fun little AMRAP with a progression through increasing reps of sit-ups and med ball slams, with a 200 meter run. Later, it turns into a Halloween Weekend alcohol cheat night. October 21, 2009
Training Cycle: Week 3/6 (Work Week)Dietary Cycle: Week 3/3 (Cutting)Daily Calorie Target: 2800 (Zone “blocks:” approx 24, 2.5x fat)Second WOD of this Week October 10, 2009
Fifth WOD of this week. Difficult combo of Kettlebell Swings and Burpees. Also, single support deadlifts. I had a record weigh-in during the day (177 lbs, 12% body fat). But, did this license me to cheat? October 2, 2009
We practice the Snatch, and I hit 70 lbs. then we all return to “In Honor of SSG Hansen,” a CrossFit Asheville version of one of the main-site Hero WODs, previously done on May 5th, 2009, involving Burpees, Kettlebell Swings, and Sit-Ups. Our WOD is considerably less brutal than the original Hero WOD, but still quite challenging. |
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