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January 20, 2010
Kettlebell swings, 10 x 45 / 10x 53 / 5 x 10 x 2 pood. Then: 4 rounds of Clean and Jerks and Rowing for Watts, max reps (used 120 lbs): 24 reps and 1276 watts. January 2, 2010
My first WOD of 2010 was this fun CFA number, blending Grace with nine rounds of Cindy for a tough, 17+ minute slog. I used 85 lbs on the C&J. December 29, 2009
New 3 rep max PR on Deadlift, 290 lbs; plus 40 (band assisted) muscle ups and 5×5x95 clean and jerks. December 11, 2009
Today’s workout in solidarity with the athletes competing in the Carolina Fitness Challenge: 3×3 of 135 Clean Pulls, then a 10 minute AMRAP of Clean and Jerks. I used 120 lbs and did 40 reps total. December 8, 2009
Another “strength Tuesday:” Back Squats 1 rep ME (I got 185 lbs, my new max but not a PR) and Grace w/ 110 lbs, 4:34 seconds, a 1:21 improvement over last time! November 17, 2009
First of my new program of Tuesday Strength Days. I set a new PR in Clean and Jerk at 140 lbs, and did work sets in Deadlift at 225 lbs. September 14, 2009
A demanding CrossFit Asheville WOD involving Push-Jerk training and a MetCon with 400 meter sprints and max rep Clean and Jerks with 103 lbs. Quick and dirty. My favorite kind of workout. New 3 rep max Push Jerk PR: 140 lbs. June 9, 2009
Sleep was decent, from about 10:30 pm to 6:00 am, with a brief interruption, which I can’t even remember, from Lena waking. Coffee w/ milk. 2 block breakfast. Some housework, then off to the 9:00 am CrossFit Asheville class. 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). [...] |
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