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Workouts \• May 12, 2009
School responsibilities (a curriculum workshop from 9:00 to 2:00) will keep me away from CrossFit Asheville today. It’s too bad, since they will be doing strength work and a super fun 12 minute AMRAP. I got about 6.5 hours of sleep, interrupted at 2:00-3:00 am by Lena. As of 8:00 am I am off to [...] CrossFit Asheville WODS \• May 9, 2009
The fact that I had to attend Mars Hill College’s 2009 graduation ceremonies (occupational hazard) prevented me from joining CrossFit Asheville in doing “Grace” today. Grace is a brutal full-body benchmark workout (30 reps of Clean and Jerk, for time; Rx’d at 135#; I probably would have attempted 115# or 95#, unless coached lower). That [...] CrossFit Asheville WODS \• May 8, 2009
Decent sleep last night, but only about 5 hours, and it was interrupted. Better than the night before! One block breakfast & coffee, then Warm Up Football-style agility drills, followed by 1 round of Push-ups, Sit-ups, Pull-ups, Squats, 12 reps each, then shoulder openers, hip mobility stretches. Then WOD: Push Jerk and One Mile Run [...] CrossFit Asheville WODS \• May 6, 2009
Decent sleep, but too little of it, and interrupted (at 12:30 am) by a piss and a little tossing and turning. Then a 5:00 am wakeup. 1 block breakfast (quadruple fat). Coffee. CrossFit Asheville WOD: In Honor of SSG Hansen Our workout today was a scaled and modified version of the “Hansen” Hero WOD which [...] Workouts \• May 5, 2009
Two low calorie days in a row. Decent sleep last night (over 7 hours). 3 block breakfast. Health in general is good. 5k Run, “The Dog Slide.” Today my own WOD is: 5k for time. My route is “The Dog Slide”, which is a run I like to do in North Asheville. Prior to the [...] CrossFit Asheville WODS \• May 4, 2009
Decent sleep but not enough; low calorie day yesterday. One block breakfast (egg and grapefruit) before workout. Front Squats 6:00 am. CrossFit Asheville WOD: find five rep max for front squat. My workout: 10 x 20 kg bar 5 x 40 kg 5 x 50kg 5 x 54.535 kg (20 kg bar + 30 kg [...] Rest Days \• May 3, 2009
Rest Day In my training schedule, today is a “rest day.” It happens also to be a “rest day” on the main CrossFit site, but our rest days only line up once in a while. Yesterday on the main site it was a new “hero” workout named for Daniel Hansen. There is a chance that [...] Workouts \• May 2, 2009
Status Quo with Pull-Ups Here’s the deal with my pull-ups. I am 6’2″ / 189 lbs / 40 y.o., and was never any good at pull-ups. Pull-ups are my weakest CrossFit related exercise. Pull-ups were were the weakest link in my “Tabata Something Else” yesterday. At the gym these days I use a rubber-band to [...] |
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