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CrossFit Asheville WODS \• April 26, 2010
A new PR in Push Press (130 lbs x 5) and a rough little HPC and Burpees WOD called “Hangman.” CrossFit Asheville WODS \• January 13, 2010
Full snatch at 75 lbs; 127 reps of the Chieftain (ring push ups, hang power cleans, and push press) with 95 lbs. CrossFit Asheville WODS \• November 20, 2009
Something like Cindy, and Push Press for Strength (new PR, 150 lbs). 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 Mothership WODS \• October 21, 2009
Training Cycle: Week 3/6 (Work Week)Dietary Cycle: Week 3/3 (Cutting)Daily Calorie Target: 2800 (Zone “blocks:” approx 24, 2.5x fat)Second WOD of this Week Struggling to get out of bed today, I said to myself, concerning the WOD: “please, please, at least, let there be no burpees.” There were burpees. Why do I hate them so? [...] CrossFit Asheville WODS \• October 14, 2009
Pistols. And a fascinating, heavy Met-Con WOD, called Franzilla, involving 21 Front-squats, 15 push-presses, and 9 thrusters, alternating with pull-ups. CrossFit Asheville WODS \• 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 [...] CrossFit Asheville WODS \• September 29, 2009
The WOD known as “Bear Country” comes back around. 3 rounds of 5 bear complex cycles and max rep pull-ups. Also, Kip-Swings. Cheat Days \• 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. CrossFit Asheville WODS \• September 22, 2009
CrossFit Asheville member Robert turns 40 today. The WOD “celebrates” his joining our 40 and over club. Interrupted sleep (Orion, crying in the basement again, at 3:45, 4:30, and 5:10 am). Decent nutrition yesterday, but no breakfast this morning. I was late to the workout. Warm-Up Late, I rushed through. I’ll describe this week’s warm-up [...] |
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