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CrossFit Asheville WODS \• June 6, 2011
A full Monday. I was stoked to see this morning’s workout at CrossFit Asheville. Back to a more simple and direct program? Maybe so. In the meantime, I’ll take today. CFA WOD: Hang Cleans, Double Unders, and 8 min AMRAP of burpees and running Hang Cleans: 5 x 45 / 5 x 75 / 5 [...] Strength Day \• December 20, 2010
My old-time “home gym” is the Multnomah Athletic Club in Portland Oregon, which is a really great facility, when compared to your typical “health club” type space. By “really great” I just mean they have rowing ergometers, a pull-up bar, an Olympic lifting platform, kilogram bumper plates, etc. They also have all of the typical [...] CrossFit Asheville WODS \• November 17, 2010
Warm Up: agility plus mobility; then calisthenics: push-ups (20); pull-ups (10, red band); squats (10); GHD sit-ups (10). Handstand practice. Push Jerk new 5 RM PR 145 … the same as my Push Press. Which tells you I need to work more on the jerk. But all in due time. My left shoulder was bugging [...] CrossFit Asheville WODS \• September 1, 2010
Quickly, Today’s WOD: Aidan’s 40th birthday, and the lady worked HARD on this one. Congrats Aidan! We started with single support deadlifts (for me: new 30 lb PR: 5 x 45 / 5 x 75 / 5 x 95 / 5 x 115 — PR) and then did 21-18-15-12-9-6-3 of Sumo Deadlift High-Pulls and Push [...] CrossFit Asheville WODS \• August 21, 2010
Today at CFA: definitive proof that I’m getting stronger and faster. The WOD, called “D.T.” is a hero workout honoring slain soldier Timothy P. Davis (RIP D.T.) I’ve done the workout at CFA twice before, in April and in August 2009. According to my records, CFA last did D.T. exactly one year ago today. Last [...] Workouts \• June 7, 2010
Training Cycle: Week 5/6 (Vacation Work Week) Diet: Ad Libitum QuantitiesWhole/Clean/Paleo Zone w/ 2x-4x fat First workout of the Week Summer Surf Session: 1 Surfing 01 Wildlife I’ve seen here since arriving on Sunday: a bald eagle (eating something on the beach), seagulls and pelicans, a hummingbird, bunnies, and today, while surfing, a whole bunch [...] Workouts \• June 4, 2010
A second workout this week (not including the three days of fishing), this time at the Multnomah Athletic Club in Portland, OR. I did 5 x 5 of dumbbell one arm power snatches, followed by some quick and dirty work with a 40 kg bar, on back squats, front squats, and overhead squats. Training Cycle: [...] CrossFit Asheville WODS \• May 19, 2010
Wednesday AM was a fun time at CrossFit Asheville. For strength we did some Kettlebell Swings (and for me, One Arm Kettlebell Snatches too) and for a met-con we did 3 rounds for time of push-jerks and high box jumps. Now, no more WODs until Saturday’s Warrior Dash in Georgia. That day also marks the [...] CrossFit Asheville WODS \• April 7, 2010
You can bless him or curse him, but celebrity CrossFit programming guru Dutch Lowy can certainly craft a powerfully painful WOD. Today at CrossFit Asheville: 10 minute AMRAP 12 burpees and 8 back squats, Rx’d at body-weight (I did about 5 lbs less than 50% of my body weight). For those of us going below [...] |
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