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Conditioning \• July 8, 2011
Another great workout in our driveway (aka “Arch Cape Strength and Conditioning”) here this afternoon. Warm up 800 meter run Shoulder mobility 50 jumping Jacks 20 double unders (sucked so bad) Hip and leg mobility 10 x 45 x each back squat, front squat, overhead squat 10 push ups 10 sit ups Strength Squat (LBBS) [...] Strength Day \• June 3, 2011
Friday along with Brian Cohen I helped move a lot of heavy weights, bars, mats, and equipment over to the new Asheville Strength and Conditioning site. After setting up a makeshift lifting platform we then did a really quick, down and dirty session of clean and jerks. Clean and Jerk: 1 x 95 / 1 [...] Strength Day \• May 30, 2011
Monday AM I hit the 6:00 am Open Gym time at CFA, an option for memorial day. I did Front Squats and worked on my clean and jerk. Nothing special. Not a lot of volume. Not a lot accomplished. It didn’t feel like a very good day. I was slow. I was still sore as [...] CrossFit Asheville WODS \• April 8, 2011
Plain and simple, Friday am was dedicated to accomplishing WOD three. I did six total reps at 165 on Wednesday, but only 4+1 of those in the WOD itself. A part of me dreamed of getting ten reps. But knew that wouldn’t happen. Seven reps seemed feasible. If only! I warmed up by focusing on [...] CrossFit Asheville WODS \• April 6, 2011
Wednesday morning, going in to CFA at 6:00 am, I was already feeling nervous about open sectionals WOD #3, which had been announced the night before: 5 minutes max reps clean and jerk at 165 lbs. 165 lbs, that’s 100% of my 1 rep max! I knew I could do at least some reps but [...] CrossFit Asheville WODS \• April 5, 2011
Monday morning, after a night of not too bad sleep, such as it was, I made it to the 6:00 am class at CFA, rested, fasted, caffeinated… and I thought the plan for the WOD looked good. It turned out to be good, leaving me sore, tired, hungry, and satisfied all day. Hang Power Cleans [...] 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 \• February 4, 2011
6:00 am CFA. By Thursday AM I was starting to feel that this week has been kind of lame. More realistically, I note that this was the third workout of the week, so nothing to complain of. I am still without a current, “enforceable,” concrete training or diet plan. I already know that goals I [...] CrossFit Asheville WODS \• January 17, 2011
Monday at six am, with WAY too little sleep for my own good, I made it to CFA for the WOD, entitled “double jerk”. Strength: Muscle-Ups 3 x max reps in 1 minute. Naturally I used a band for assistance. Blue band. Result: 10, 8, 6 (24 total). WOD: “double jerk”. Apparently we did this [...] CrossFit Asheville WODS \• September 6, 2010
Labor day, a work day for me. I hit the 6:00 am workout at CFA. I am a bit sick, and had not quite enough sleep. So, I’m on thin ice, healthwise. But what the hell. I made it through and sleep approaches soon. Warm-Up A run, some crawling around, stretching and mobility work. Push-ups [...] |
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