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Strength Day \• August 6, 2010
5/3/1 Cycle II Phase iii Part A: Clean & Jerks and Back Squat Phase iii is 5 x 75% / 3 x 85% / max reps x 95% Warm-Up: some infant-in-arms dancing and thrusters; a few minutes of jump rope / double under practice; 10 burpees; 10 sit ups; 10 squats; 10 push-ups; 2 kipping [...] Outdoor Recreation \• August 1, 2010
Been too busy to write down sessions and such but I lifted today and it seemed like I should make a record. Since I last lifted (last Sunday) I have been on five good surfing sessions (Mon, Tue, Wed, Fri, Sat) and on Thursday I did an approximately 5 mile run / 500 foot climb [...] Health Reports \• July 14, 2010
Feeling weak and feeble after a full week (!) of being under the weather, with aches and fever, unable to surf or work out, I started the second cycle of my summer 5/3/1 today. Phase I is 5 x 65%, 5 x 75%, 5 x 85% (of 90% of 1 RM +10 lbs for lower [...] Strength Day \• July 9, 2010
5/3/1, Phase IV (deload), 5×40%, 5×50%, 5×60% I combined all my phase IV lifts into one day’s work. I did a quick warm-up and then did the various lifts in the sequence of weights, which meant that I did some shoulder press sets, then alternated press, clean and jerk, and squats, and finished up with [...] Strength Day \• June 28, 2010
Workout today: moving rocks, kipping pull ups and power clean and jerks (up to 140 x 5) and back squats (up to 160 x 8). Warm-Up Moved 10 large rocks (45-75 lbs each), mostly in overhead position, and shoveled sand (working on the path to the beach) Walking on the beach, wading in the creek. [...] Workouts \• June 7, 2010
Training Cycle: Week 5/6 (Vacation Work Week) Diet: Ad Libitum QuantitiesWhole/Clean/Paleo Zone w/ 2x-4x fat First workout of the Week Summer Surf Session: 1 Surfing 01 Wildlife I’ve seen here since arriving on Sunday: a bald eagle (eating something on the beach), seagulls and pelicans, a hummingbird, bunnies, and today, while surfing, a whole bunch [...] CrossFit Asheville WODS \• May 5, 2010
New PR in Power Clean (170#), new PR in Clean and Jerk (165#), new PR in the mile run (6:35). A banner day, and an eloquent testimony to the power of rest and recovery, at least for the older athlete. CrossFit Asheville WODS \• April 10, 2010
The CrossFit Asheville workout today was Turkish Get-Ups and “A Moment In Time,” a WOD we last completed on Sep. 14th, 2009. I did a different sprint distance, and used a lighter weight. But I still feel I crushed my previous effort. The way I did this workout left me feeling spent all day. It [...] CrossFit Asheville WODS \• 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. |
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