CrossFit Asheville WODS \• January 17, 2011
Monday at six am, with WAY too little sleep for my own good, I made it to CFA for the WOD, entitled “double jerk”. Strength: Muscle-Ups 3 x max reps in 1 minute. Naturally I used a band for assistance. Blue band. Result: 10, 8, 6 (24 total). WOD: “double jerk”. Apparently we did this [...]
CrossFit Asheville WODS \• 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 [...]
Workouts \• 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/ [...]
CrossFit Asheville WODS \• 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.
Strength Day \• 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.
CrossFit Asheville WODS \• 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.
Strength Day \• December 29, 2009
New 3 rep max PR on Deadlift, 290 lbs; plus 40 (band assisted) muscle ups and 5x5x95 clean and jerks.
Strength Day \• December 15, 2009
New PRs in 5 RM Back Squat (150 lbs) and 3 RM Shoulder Press (120 lbs). Plus 30 muscle ups.