CrossFit Asheville WODS \• November 29, 2010
Something about this morning’s workout drained the hell out of me. There was no thought in my mind of being able to do any additional volume. In fact, I felt shaky and weak all day for some fracking reason. Warm-Up: the usual footwork type drills, then dislocates and mobility. Push-ups (20); pull-ups (10, blue band; [...]
CrossFit Asheville WODS \• November 3, 2010
Cleans, went for a “heavy set of 2.” Squat Cleans. You know that’s what I mean. 5 x 45 / 2 x 95 / 2 x 115 / 2 x 135 / 2 x 145 / 2 x 155 (+5 lb and +1 rep PR). The WOD For the WOD, I had to sub max [...]
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 [...]
CrossFit Asheville WODS \• January 23, 2010
An exhausting and difficult WOD, involving Rowing on the Erg, KB swings, and K2Es. Skill work: skin the cats.
CrossFit Asheville WODS \• December 9, 2009
New PR in shoulder press 1 rep max (125 lbs) and a wicked good 5 rounds of 30 kettlebell swings and 15 knees to elbows, in 12:45.
CrossFit Asheville WODS \• October 2, 2009
We practice the Snatch, and I hit 70 lbs. then we all return to “In Honor of SSG Hansen,” a CrossFit Asheville version of one of the main-site Hero WODs, previously done on May 5th, 2009, involving Burpees, Kettlebell Swings, and Sit-Ups. Our WOD is considerably less brutal than the original Hero WOD, but still quite challenging.
Cheat Days \• September 26, 2009
The last WOD of a five week training cycle: L-Sits and a tricky met-con with six different olympic lifts. Next week I get to rest, thank God. Also, another Saturday night on the town leads to an extremely high calorie day, and a couple of different cheat items, and an excess of alcohol.
Cheat Days \• September 25, 2009
Too little sleep means a fuzzy head at the workout, resulting in, what, a kind of mushy seventeen minutes of sweat but no real measurable/comparable results. What kind of crap is that? And then, it’s Friday, so I get some drinks in me, and it becomes a cheat day. When I feel hungry after dinner, I eat more, and end up overshooting my calorie limits by almost 1200 calories.
CrossFit Asheville WODS \• September 23, 2009
Troubles with dog and wife interfere with the WOD. How badly does stress impact working out? I don’t know. How badly stressed can you be?
CrossFit Asheville WODS \• September 22, 2009
CrossFit Asheville member Robert turns 40 today. The WOD “celebrates” his joining our 40 and over club. Interrupted sleep (Orion, crying in the basement again, at 3:45, 4:30, and 5:10 am). Decent nutrition yesterday, but no breakfast this morning. I was late to the workout. Warm-Up Late, I rushed through. I’ll describe this week’s warm-up [...]