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Conditioning \• November 9, 2011
In recent months, it’s always the same. Wednesdays are my deadlifting days. And now, having just yesterday settled some issues with help from Andrew G — who convinced me that I really have only two goals: first squat 300 and second deadlift 400 — it seems that Wednesday deadlift days are a fundamental part of [...] Strength Day \• October 28, 2011
Week XI, Workout C Friday morning, dark and early at Asheville Strength and Conditioning. The temperatures are falling now, with the leaves, and the world seems more hushed and uncertain. Especially at 5:00 am. I enjoy this time of year with all my senses. But I have a terrible cold — bronchitis symptoms and laryngitis! [...] Strength Day \• October 24, 2011
Week XI, Workout A Warm-Up: 1000m row, easy pace, 22 s/m, res 3. About 4:23. I forgot to note exact time. Quad/Ham/Hip/Calf Mobility Shoulder Mobility Wrist and Forearm Mobility Wrist/Forearm Rehab: (a) 5 x 15 x 8 lbs, pronated wrist curls & supinated wrist curls; (b) 3 x 8 x 15 lbs FatGripz DBs: ; [...] Strength Day \• October 19, 2011
Week X, Workout B. After spending weeks without deadlifting because of my damn broken arm, it feels great to be doing them again. I love deadlifts. And I love Wednesdays, because it has become my day for deads. Warm-Up: 5 min on Airdyne cycle, 4 min easy / 1 min hard; power skip, 2 rounds [...] Strength Day \• October 14, 2011
Week IX, Workout C Unbelievable. That is, I mean I understand it, I get why it works, but I still find myself unable to believe that linear progression can let you approach an existing PR, and then surpass it so easily. Yet it works. It really works. Warm-Up: Riding the Schwinn Airdyne Bike: 3:00 min. [...] CrossFit Asheville WODS \• May 23, 2011
Monday, what a full day. AM at CFA At 6:00 am I went to the CFA workout. Which was as follows: A. Hang power snatch 8 sets of 2-4 reps w/2 minutes rest b/w sets for emphasis on mobility B. Complete 4 rounds of B1/B2: B1. Barbell Reverse lunge @ 20×1; 6-8/leg No rest b/w [...] Outdoor Recreation \• May 14, 2011
Actually Saturday was a great day, full of activity. Fun. Here’s a summary of it. Woke up, worked on shoulder and forearm mobility. Boxing/Karate shadow boxing. Hamstring flexibility. Shoulder work with 5 & 10 lb plates: high-pulls, rotations, presses, T3s, all x12-20. Push-Ups (10). Then: working out with my Jump Rope in the back yard, [...] Strength Day \• May 13, 2011
Stayed up so late, being bad, on Thursday, that I missed my customary 6:00 am CFA workout. Instead I did several short workouts over the course of the day. Am warm-up: one mile run 80% RPE Hamstring flexibility/mobility Shoulder rotates Shadow boxing Later at the YMCA: 500 meter row (8 resistance, 26 spm, 1:56 time) [...] Active Rest \• May 10, 2011
AM early: mobility work! on shoulder and forearms; shadow karate/boxing punches. Afternoon: 10 minutes of playing around with jumprope; pushups (10); weighted +5 pull ups (2); weighted +5 ring dip (1). Later: Watched two mobility WOD videos. Evening: hamstring stretches; foam rolling; wooden ball rolling on shoulder and arms; ring dips (2); squat mobility. Purpose [...] |
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