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September 2, 2010
One of the benefits of working out at CrossFit Asheville is that we have as one of our coaches Dr. Corey Duvall of the Stay Active Clinic; Corey is a skilled manual therapist and he does his work right in the affiliate box so everybody gets to watch him work (what better advertisement of his [...] June 4, 2010
A second workout this week (not including the three days of fishing), this time at the Multnomah Athletic Club in Portland, OR. I did 5 x 5 of dumbbell one arm power snatches, followed by some quick and dirty work with a 40 kg bar, on back squats, front squats, and overhead squats. Training Cycle: [...] April 27, 2010
Another PR today, this time on Front Squat (160, up 5 lbs from my previous PR), followed by a great little 3×3: 3 rounds of of max reps in 1 minute of Wall Ball Shots, Double Unders, and Sit-Ups, 1 min rest between rounds I got 210 total reps, and feel great. New Program Training [...] January 6, 2010
Front squat, 3 sets 5 x 95-125, 3 sets 5 x 135 (no PRs here); “Slam Dunk” WOD at 169 reps. October 14, 2009
Pistols. And a fascinating, heavy Met-Con WOD, called Franzilla, involving 21 Front-squats, 15 push-presses, and 9 thrusters, alternating with pull-ups. October 5, 2009
A nice WOD to start a training cycle. And a cheat day. Too bad I wasted the opportunity! September 29, 2009
The WOD known as “Bear Country” comes back around. 3 rounds of 5 bear complex cycles and max rep pull-ups. Also, Kip-Swings. August 17, 2009
After a decent, but short sleep, and a one block breakfast, I got to CFA by about ten minutes to six for the WOD, totally clueless about what to expect. It was fun. SO GREAT TO BE BACK. Warm-Up Running H-Drills with side shuffles, low and high karaoke steps, etc. Stretching. Squats (15), Chest to [...] June 23, 2009
Slept in a bit, cause I could… Lena didn’t wake until after 7:00. Even with her two wakings between 12 and 1 I managed to get at least 6 hours of sleep. Cleaning around the house, breakfast was lots of coffee and “1.5″ block of food (but actually 1.5p/5f/1.5c). Note to self: that much extra [...] June 12, 2009
My wake-up was a little hard. I went to bed at 10:30 but some itinerant folks were making loud party sounds in the creek behind my house the first part of the night, keeping Yael and I up. Not sure when I fell asleep, but not until after 11:00 pm. Also, I woke up spontaneously [...] |
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