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CrossFit Asheville WODS \• February 28, 2011
Monday morning at CFA, we did Front Squats and a wicked little three round trio of Kettlebell Thrusters, Sandbag Cleans, and Ball Slams. Strength: Front Squat Bar weight warm-up. Then 5 x 95 / 5 x 115 / 5 x 135 / 5 x 155 / 4 x 170 (fail on 5) . Volume: 3,180. [...] CrossFit Asheville WODS \• January 24, 2011
CFA 6:00 am, only 5+ hours sleep, fasted of course. Hardly no caffeine (3 oz. iced coffee, maybe?), or Jack3d, etc., though. Case of the Mondays for sure. Not really sure what all was eating me. Not feeling 100%; not even close. Warm-up: jumprope, and ohs squat holds, plus calisthenics Front-Squat 3011 tempo, 5 sets: [...] CrossFit Asheville WODS \• January 14, 2011
After taking three weeks off of CrossFit and two weeks off of lifting I can sincerely say: “oh yeah, CrossFit is freaking HARD.” LOL. Today’s WOD at CFA was Pull & Squat. Strength was Power Clean. Power Clean Rx’d: 5-7 sets of 3. 3×45 3×115 3×135 3×145 3×155 (+10 lb PR) 1×165 (f on 2) [...] CrossFit Asheville WODS \• November 22, 2010
Fun workout at CFA this morning. Warm-Up. Pose drills followed by 200 meter sprint. Dislocates and mobility. Overhead Squats (10); PVC Sotts Press (10); Pull-ups (7, 2, 1 w/ purple band); Push-Ups (20). Front Squat: 10 x 45 / 5 x 95 / 3 x 120 / 1 x 155 / 5 x 165 (PR) [...] CrossFit Asheville WODS \• November 15, 2010
I hate Fran but at least today went better (i.e. heavier and faster) than my last glimpse of her went. But circumstances are against me. I have yet to do a prescribed Fran; either novicity, or weakness, or injury has always prevented me when Fran comes around. One day I’ll be ready for Fran, but [...] CrossFit Asheville WODS \• November 1, 2010
Strength: Front Squat Front Squat 12 x 2 x 115 lbs @ 30s. 115 lbs is about 74% of my current 5 RM, which put me above the target 70% but I was happy to do it. I’ve been working the front squat repeatedly lately. WOD: Franzilla WOD was “Franzilla” (21 front squats, 21 pull-ups, [...] CrossFit Asheville WODS \• October 25, 2010
Strength: Front Squat Front Squat 4 x 80% max reps in 30s @ 180s intervals. I used 125 lbs. Result: 12, 11, 9, 9. 41 reps. Total volume = 5,125. In comparison with last 80% max reps session (Sep. 16), with volume of 4,945, this represents a slight improvement. But not a great one. My [...] CrossFit Asheville WODS \• October 22, 2010
I’m calling today’s WOD at CFA “Ugly Bugly” because that’s how it made me feel. Warm-Up The usual. Included pull-ups and push-ups. Strength: Front Squat 5 x 3 Having missed the WOD on Monday I missed a crucial step in our Front Squat progressions. So I did that today, since the programmed strength session was [...] Active Rest \• October 14, 2010
Warm-Up followed by 50% (~75 lbs, rounded down) x 4 x max reps in 30s @ 90s intervals: 15, 15, 14, 14 Followed by manual therapy. Rest weekend coming up… family trip to Rhode Island. I will do my 5k sprint work on Saturday AM and possibly some surfing at Narragansett on Sunday and Monday. [...] |
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