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August 20, 2010
Ouch! Something about today’s workout put the hurt on me. I’m not injured, it’s just that when I finished my work (dead last in the 6:00 am class) I felt like dying. I took a walk through the bank parking lot so my pain wouldn’t be so evident to all. Warm-Up I got decent sleep [...] May 19, 2010
Wednesday AM was a fun time at CrossFit Asheville. For strength we did some Kettlebell Swings (and for me, One Arm Kettlebell Snatches too) and for a met-con we did 3 rounds for time of push-jerks and high box jumps. Now, no more WODs until Saturday’s Warrior Dash in Georgia. That day also marks the [...] March 29, 2010
A great first WOD back in the new training cycle: snatch balance, and “singled out” (3 rounds, kettlebell swings and one arm dumbbell push presses). February 8, 2010
One week ago, I had surgery. Dr. Frisch, of Mission Trauma (Blue Ridge Bone and Joint), removed the titanium nail and two distal screws from my right tibia. Today, I returned to the gym. The body is amazing! Training Cycle: Week 1/6 (Work Week) Surgery Recovery Week 2/10 No Alcohol Month 2/5 Diet: Flexible-Paleo-Zone First [...] January 30, 2010
The last WOD of the latest cycle, and it was a doozy. Weighted ring dips. And a Tabata protocol Mash-Up of Wall Ball shots (12 lbs) with box step-ups (20″), rest 3 min, then Kettlebell Swings (1.5 pood / 53 lbs) and January 23, 2010
An exhausting and difficult WOD, involving Rowing on the Erg, KB swings, and K2Es. Skill work: skin the cats. 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. January 11, 2010
I had a good start to the workout week this morning with a new 1 RM PR in Thrusters (140 lbs) and a decent time in a little kettlebell / box step-up ladder called “Box Jump.” I went lighter than last time, but a lot faster: 6:19. It’s good to be alive. January 4, 2010
Shoulder Press (5 rep max effort, topped out at 105); and a WOD called “singled out” involving kettlebell swings and one arm dumbbell push presses (completed in 10:44). |
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