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CrossFit Asheville WODS \• November 16, 2009
My first workout into a new training & eating cycle. We work on single support hang power cleans, which are comically difficult, and do the CrossFit benchmark WOD “Nancy;” my result: 15:18 w/ 65 lbs. CrossFit Asheville WODS \• November 10, 2009
A new 5 rep PR in Thrusters and a decent time in the Met-Con WOD “Siete,” consisting of thrusters and ring dips, make for a great workout this morning. I was feeling well rested from two days in a row of rest, and I worked hard. Today is also the beginning of a 28 hour fast. CrossFit Asheville WODS \• November 6, 2009
strength work on Turkish Get Ups and metabolic conditioning with the workout “Overhead Power,” a brutal workout last performed on September 26th, 2009, involving six different weighlifting moves (Hang Power Snatch, Overhead Squats, Hang Power Cleans, Push Presses, Hang Squat Cleans, and Push Jerks), in a patterned and progressive cycle that totals ninety reps. CrossFit Asheville WODS \• November 4, 2009
Today’s WOD: Hang Power Snatches and a killer 5 rounds for time of 50 meter Suicide Drills and 20 kg Kettlebell Swings. CrossFit Asheville WODS \• November 2, 2009
CrossFit Asheville does Fran. Strength Work: Overhead Squats, with a new 5 rep PR at 95 lbs. Followed by the benchmark most loved and feared, in which WOD I smash my previous time and performance (from February). Cheat Days \• October 30, 2009
For strength, the Deadlift, work sets at around 77.1% of 5 rep PR, or 212.2 lbs. For met-con, the “Sit n’ Slam,” which is a fun little AMRAP with a progression through increasing reps of sit-ups and med ball slams, with a 200 meter run. Later, it turns into a Halloween Weekend alcohol cheat night. CrossFit Asheville WODS \• October 28, 2009
Training Cycle: Week 4/6 (Work Week)Dietary Cycle: Week 1/3 (Building)Daily Calorie Target: 3350 (Zone “blocks:” approx 23 pro/cho [161 g / 207 g], 69 fat [207 g])Second WOD of this Week My sleep was horrible. Not sure why. Probably I should cut back on TV and computer after the dinner hour. 1 block breakfast, coffee, [...] CrossFit Asheville WODS \• October 27, 2009
An excellent start to the workout week, with new warm-up routine, then Hang Power Cleans (new 3 rep and 5 rep PRs, 130 lbs and 120 lbs respectively), and a fun 21-18-15-12-9-6-3 / 3-6-9-12-15-18-21 Kettlebells and Boxjumps WOD, 9:48, Rx’d. |
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