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Strength Day \• January 11, 2012
Early start at ASC. Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching. Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR). During deadlift and press work: [...] Strength Day \• June 24, 2011
I got up so early, so very very early, hoping to have enough time to execute an ambitious workout plan at Asheville Strength and Conditioning, but for some reason, I just didn’t have time. I did, however, attain another sick PR, redeeming the entire week, and earning me some chocolate milk even in the midst [...] Strength Day \• June 15, 2011
Wednesday AM at ASC I met up with Brian at 6:15. A quick warm up row (500 meters, 1:47, reverse splits from 2:03 to 1:33) followed by minimal mobility work, and we set out to do some Overhead Squats. Overhead Squats: 10 x 45 / 5 x 75 / 3 x 100 / 3 x [...] Strength Day \• June 9, 2011
Afternoon Training at ASC: Warm Up: 500 meter row (1:41). Besides that it was a freaking super hot day. Mobility. Light db shoulder press reps (2 x 10 x 20 lb dbs) Deadlift: 10 x 45 / 5 x 135 / 3 x 5 x 205. Volume: 3,075. Back Squat: 10 x 45 / 3 [...] Strength Day \• June 1, 2011
Blistering hot day (90+ degrees), open gym session, mid-day at CFA, working on Overhead Squat and Snatch, ended up with new PRs in OHS and Snatch Balance. My day was full to the brim with work, with parenting, with shopping, with obtaining materials for the new Asheville Strength and Conditioning space, and of course, with [...] Active Rest \• May 20, 2011
Monday hit CFA 6:00 am warm up included shoulder work then did the WOD. Best OHS # was 12 x 95. Will look up the rest. Afternoon included multiple rounds of jump rope and wood chopping and splitting with axe, 10 lb sledge and 5 lb wedge. Also: pull ups dead hang weighted 1 x [...] CrossFit Asheville WODS \• May 9, 2011
Today CFA announced it’s presenting only “off season” workouts for the next 3-6 weeks, which isn’t going to work well with my “plan apotheosis.” For me, this is the start of summer, and training wise, summer isn’t my off season. Summer, which offers me much greater opportunities for recovery and self-care, is about getting stronger [...] 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 [...] |
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