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May 14, 2010
A light day at CrossFit Asheville this morning, with just a few reps of “muscle up progression” followed by a quick and dirty “Kettlebell Snatch Count Down,” a little workout I’m calling Disco Stud, in honor of the Homer Simpson in all of us, or at least, in me. New Program Training Cycle: Week 1/6 [...] March 17, 2010
On about three hours of sleep, and no breakfast, with only coffee to fuel me, I showed up at the 5:00 am workout this morning to do my recovery and rehabilitation thing. Instead of Push-Press and a dynamic WOD of double-unders, deadlifts, and front squats, I did my measly calisthenics (push-ups 20; cross-chops 10xside w/ [...] February 17, 2010
A repeat of “slam dunk,” and in my weakened, post-surgical recovery phase, I still do something… and of that I’m proud. January 19, 2010
Deadlift work-sets at 250 lbs (5 x 5), plus red band assisted handstand push-ups (total of 16) and (mostly) blue-band assisted muscle-ups (total of 20). Didn’t get in all the sets I wanted but it was better than nothing. January 8, 2010
Muscle-Ups and the CFA WOD “Tempest” today (Ring Dips, One Arm K.B. Thrusters, Ball Slams, 15 min AMRAP. Progress on all fronts: down to red band assist on muscle-ups, and a 31% increase on my Tempest score from October. December 29, 2009
New 3 rep max PR on Deadlift, 290 lbs; plus 40 (band assisted) muscle ups and 5x5x95 clean and jerks. December 15, 2009
New PRs in 5 RM Back Squat (150 lbs) and 3 RM Shoulder Press (120 lbs). Plus 30 muscle ups. October 9, 2009
CrossFit Asheville does Nasty Girls! Squats, Muscle-Ups, Hang Power Cleans! What more could you wish for? Tougher wrists, traps, lats, and triceps, that’s what. July 20, 2009
A “rest day,” with respect to surfing (which basically means my wife asked me to stay home today and help with Lena), nevertheless I got in a killer WOD, based on two recent CrossFit Asheville WODS, from today (Monday, July 20th, 2009) and from Saturday (July 18th). Warm-Up Jump Rope (x20), Push-Ups (10), Jump-Rope (x40), [...] |
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