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Conditioning \• June 27, 2011
Yes, I did some conditioning work today, even as the clock ticks away counting down to our trip to Oregon. Monday, round about 1:00 pm, from my home. Warm-Up 20 double unders. Brief mobility work. Conditioning 25 burpees walk to course start 800 meter run (1/2 mile run) walking cool down, 2 min 25 burpees [...] Strength Day \• June 17, 2011
Mid day training session at ASC yielded awesome results, namely, a bunch of PRs! CrossFit Asheville WODS \• June 6, 2011
A full Monday. I was stoked to see this morning’s workout at CrossFit Asheville. Back to a more simple and direct program? Maybe so. In the meantime, I’ll take today. CFA WOD: Hang Cleans, Double Unders, and 8 min AMRAP of burpees and running Hang Cleans: 5 x 45 / 5 x 75 / 5 [...] CrossFit Asheville WODS \• March 25, 2011
I felt good about being at the 6:00 am WOD on Friday: 6 rounds of 90s max effort: 250m row, 10 x 72 lb. KB swings, max reps burpees. 4:30 rest between rounds. During rest periods we alternated between 5-6 reps of eccentric ring rows or ring dips. fastest row: maybe sub 0:44; slowest row: [...] CrossFit Asheville WODS \• March 14, 2011
6:00 am at CFA the WOD today was 4 x max reps in 30s Thrusters (w/ 80 lbs, ~60% of Thruster 3 RM), with 3:30 rest; followed by 4 rounds of 75 second max effort: 4 pull ups, 8 goblet squats (53 lbs), max reps burpees, @ every 5 minutes (3:45 rest). Result: Thrusters: 12, [...] 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 \• 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 \• January 28, 2011
Friday morning 6:00 am, doing just a wee bit better on the sleep front, I was there. Warmed up, got loose, did below the knee cleans 3×3 and (full) cleans 3×3 then Burpees and Power Cleans, 20/10-16/8-12/6-8/4-4/2 (total of 60 burpees and 30 power cleans). Cleans Result: below the knee: 3 x 75 / 3 [...] Active Rest \• December 6, 2010
A second night of terrible sleep… J.Z. and I both have colds, so he kept waking up, as did I. And my cold is probably worse today than yesterday; I’m losing my voice, I have a scratchy throat and eyes, and runny nose. Damn. At 5:15 my cell-phone alarm clock buzzed, and I turned it [...] CrossFit Asheville WODS \• November 24, 2010
no sun or rain at 5:55 am when I left for CFA, just low clouds and wet fog. Warm up pose drills out in the parking lot, mobility and dislocates, push ups (20), pull-ups dead hang (5, 3, 1, 1) overhead squats (10), PVC sotts press (10), knees to elbows (10). Strength/skill handstand push up [...] |
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