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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 [...] 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 [...] 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 [...] 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: [...] 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 [...] 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 [...] 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, [...] October 6, 2009
Training Cycle: Week 1/6 (Work Week)Dietary Cycle: Week 1/3 (Building)Daily Calorie Target: 3100 (Zone “blocks:” approx 24, 2.5x fat)Second Workout this Week A lousy night’s sleep, following my “worst cheat day ever” left me feeling dissipated and dissolute, absolutely spaced out and ugly this morning. Not a great WOD. Strength/Skill: Push Jerk Result: 5 x [...] September 26, 2009
The last WOD of a five week training cycle: L-Sits and a tricky met-con with six different olympic lifts. Next week I get to rest, thank God. Also, another Saturday night on the town leads to an extremely high calorie day, and a couple of different cheat items, and an excess of alcohol. |
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