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Strength Day \• January 13, 2012
Friday morning at the gym I was in a very fasted state, running at about 19 hours (10:30 am to 5:30 am) when I got to work. Of course I drank some BCAAs before I began. Strength Warm Up karaoke, Airdyne for 5, floor work, bear crawl, knee raises, ballistic legs, mountain clmbers, stretching hips, [...] Health Reports \• July 28, 2011
Wednesday, July 27th started out great and ended in the crapper. Worked out, got a PR. Afternoon turned beautiful. Dug a sandcastle with my kids in the sun. It was an afternoon low tide and I went pipoboarding. Everything was awesome until I fell and broke my left radius (forearm). Workout 400 meter run (50 [...] Conditioning \• July 14, 2011
Most of today was wet and drizzling. This workout was done in my driveway and on E. Shingle Mill Ln in Arch Cape. Wearing jungle combat boots even for the runs. Barefoot for the pipo boarding of course. Warm-Up 800 meter run Mobility (shoulders and hips) Deadlift: 10 x 45 / 5 x 135 / [...] Strength Day \• July 4, 2011
Beautiful day. Got a workout in in the driveway during the afternoon. my beach weightlifting shoes are my jungle boots, and my platform is a dirt, sand and gravel drivewaythese wooden squat racks are unstable and crazy, and the iron plates and bar from play it again sports are merely functional, but this is beachfront [...] CrossFit Asheville WODS \• June 19, 2011
Monday AM at 6:00 I dragged myself to the old standby workout session at CrossFit Asheville, a workout combining push-press, box jumps, kettlebell swings, and finishing with a high-rep barbell metcon including hang power cleans, front squats, and push presses again. Push-Press: 4 x 45 / 4 x 75 / 4 x 95 / 4 [...] Strength Day \• June 17, 2011
Mid day training session at ASC yielded awesome results, namely, a bunch of PRs! Strength Day \• June 10, 2011
Friday afternoon workout, at ASC, with Brian Cohen: Warm Up 500 meter row 1:55 Double unders practice; best set was 7 DUs. 200 meter run Shoulder mobility and dumbbell calisthenics Leg stretches Some heavy bag Strength Front squat: 10 x 45 / 5 x 115 / 3 x 145 / 1 x 160 / 5 [...] 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 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 [...] Strength Day \• March 19, 2011
Saturday morning I made it in to Open Gym at CFA, what to do? naturally, more squats. I am on a mission. The volume is beginning to ramp up a bit. In spite of problems with my set-up today (I accidentally went 5 pounds lighter than planned for 4 rounds) I still had a good [...] |
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