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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 [...] CrossFit Asheville WODS \• March 28, 2011
I was in on Monday morning but the perennial left shoulder pain I’ve been experiencing was a limiting factor in both the Warm-Up (two reps of K2E and I was DONE) and in the WOD, and the strength portion was the dreaded single leg deadlift. Not my finest hour. Single Support Deadlifts and Ring Rows [...] CrossFit Asheville WODS \• March 25, 2011
I felt good about being at the 6:00 am WOD on Friday: 6 rounds of 90s max effort: 250m row, 10 x 72 lb. KB swings, max reps burpees. 4:30 rest between rounds. During rest periods we alternated between 5-6 reps of eccentric ring rows or ring dips. fastest row: maybe sub 0:44; slowest row: [...] CrossFit Asheville WODS \• March 4, 2011
Friday morning dark and early I made my way, on poor sleep, to the 6:00 am class. Strength: Deadlift at Tempo Shanna explained that Friday’s deadlift workout, involving sets of 8 reps at tempo x240 (pull as fast as possible, pause for 2 seconds at top, lower over 4 seconds, do not pause at bottom) [...] CrossFit Asheville WODS \• January 26, 2011
Wednesday I made it to the 6:00 am class at CFA: Shoulder Press 5 x 8 and a dual amrap: 2 min amrap 5 deadlifts and 10 double unders, 1 min rest, 2 min amrap 5 ring dips 10 wall balls, 1 min rest, repeat for 3 rounds. I got my first ever consecutive double [...] Strength Day \• December 15, 2010
Nearing the end of an 18 hour fast, I hit the CFA open gym time on Wednesday. Forget about adequate sleep, etc. This is finals. But training goes on. Warm-Up 500 meter row (17-19 strokes/min; 1:48-1:52 split). Bear Crawl / Crab Walk / Floor Work 5 rounds: 1 min max Double Unders, 30s rest Dislocates [...] |
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