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Strength Day \• January 16, 2012
Warm-Up: Airdyne, 5 min or so, floor work of various kinds (high knees, mountain climbers, deadlift walk, karaoke, power skip, bounding), then stretching hips, hams, quads, calves, mobilizing shoulders, forearms, wrists, etc. Squat: 4 x 45 / 5 x 155 / 3 x 225 / 1 x 235 / 1 x 245 / 5 x [...] 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, [...] Workouts \• December 16, 2011
Persistence is the key. You can say it’s hard work. But the harder thing is to persist. You can say it is talent. But just showing up is more important. Getting in reps. I keep showing up. For some reason I keep showing up, and doing work, and slowly but surely, I’ll attain my goals. [...] Conditioning \• November 9, 2011
In recent months, it’s always the same. Wednesdays are my deadlifting days. And now, having just yesterday settled some issues with help from Andrew G — who convinced me that I really have only two goals: first squat 300 and second deadlift 400 — it seems that Wednesday deadlift days are a fundamental part of [...] 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 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 [...] CrossFit Asheville WODS \• May 23, 2011
Monday, what a full day. AM at CFA At 6:00 am I went to the CFA workout. Which was as follows: A. Hang power snatch 8 sets of 2-4 reps w/2 minutes rest b/w sets for emphasis on mobility B. Complete 4 rounds of B1/B2: B1. Barbell Reverse lunge @ 20×1; 6-8/leg No rest b/w [...] CrossFit Asheville WODS \• April 29, 2011
Friday morning I set a new personal record for the Overhead Squat and then established some new numbers for the Carolina Fitness Challenge final WOD, which I first did back on Dec. 11th., 2010, at the CFC. Overhead Squat: 12 x 45 in warm up / 5 x 45 / 2 x 95 / 2 [...] CrossFit Asheville WODS \• March 25, 2011
I felt good about being at the 6:00 am WOD on Friday: 6 rounds of 90s max effort: 250m row, 10 x 72 lb. KB swings, max reps burpees. 4:30 rest between rounds. During rest periods we alternated between 5-6 reps of eccentric ring rows or ring dips. fastest row: maybe sub 0:44; slowest row: [...] CrossFit Asheville WODS \• March 7, 2011
No time for details today. Blogging is blogging, not training. (Or working!) Decent sleep, but still not the best. I’ve been getting up at 4:00 am most days to grade papers. But I made it to the 6:00 am class on Monday morning. So… Warm up, then: Dumbbell Lunge squats, at 30×2 tempo, 8 per [...] |
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