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CrossFit Asheville WODS \• June 19, 2011
Monday AM at 6:00 I dragged myself to the old standby workout session at CrossFit Asheville, a workout combining push-press, box jumps, kettlebell swings, and finishing with a high-rep barbell metcon including hang power cleans, front squats, and push presses again. Push-Press: 4 x 45 / 4 x 75 / 4 x 95 / 4 [...] CrossFit Asheville WODS \• January 31, 2011
6:00 am CFA. Warm-Up, then: Push-Press. Rx’d as 5-5-5-3-3-3-3 but I wanted to max out my 5 rep. So: 5 x 45 / 5 x 115 / 5 x 135 / 5 x 150 (PR) / 2 x 145 (f on 3) / 3 x 135 / … done. I actually failed the 5th rep [...] CrossFit Asheville WODS \• November 24, 2010
no sun or rain at 5:55 am when I left for CFA, just low clouds and wet fog. Warm up pose drills out in the parking lot, mobility and dislocates, push ups (20), pull-ups dead hang (5, 3, 1, 1) overhead squats (10), PVC sotts press (10), knees to elbows (10). Strength/skill handstand push up [...] CrossFit Asheville WODS \• October 27, 2010
Got decent sleep last night (thank you, Ambien… Once in a while it helps) and got up early to work out as usual. Warm-Up. A member at CFA had a serious accident during her WOD (stitches and concussion!) leading to some confusion and slow down in the warm up for the six AM class. (We [...] CrossFit Asheville WODS \• October 20, 2010
Strength 5 sets of combo shoulder press & push-press (2 x & 3 x). Result: (2 & 3) x 80 / (2 & 3) x 80 / (2 & 3) x 85 / (2 & 3) x 85 / (2 & 3) x 90. I went light, because of my left shoulder, which continues to [...] CrossFit Asheville WODS \• October 8, 2010
Work out this morning: 5 rounds of 7 reps of “the bear complex” (Power Clean, Front Squat, Push Press, Back Squat, Push Press), with 500 meter rowing “buy out” at the end. Not for time. I went light and very fast on the reps, but took plenty of rest (2-3 minutes) between rounds (rehabbing my [...] CrossFit Asheville WODS \• September 29, 2010
6:00 am CFA workout this morning: Warm-Up followed by Push Press (5 x 45 / 5 x 80 / 3 x 110 / 1 x 140 / 5 x 145 (PR) / 5 x 130; total vol: 2,470) and round consisting of 10 HPC / 30 (20″) Box Jumps / 10 HPC / 20 BJ [...] Strength Day \• September 7, 2010
Strength only on Tuesdays… ahh… Just like my “old days” (i.e. Spring 2010). Felt good. Even on only 4.5 hours of crappy sleep. Warm-Up 400 meter run. Crawling around, etc. Mobility work. Overhead squats (10), Pull-Ups (10), Push-Ups (a quantity above 10), Knees to Elbows (10). Push-Press 5 RM Attempt Following a recent PR, I [...] CrossFit Asheville WODS \• August 13, 2010
Friday the 13th was my lucky day as I found myself up at 5:25 am, sleep deprived of course (not that I didn’t give myself every advantage, i.e. no alcohol, limited caffeine, 8+ hours in bed), and back at CrossFit Asheville! The WOD today was “Freaky Friday” with push-press as the strength work and a [...] |
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