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Strength Day \• November 17, 2009
First of my new program of Tuesday Strength Days. I set a new PR in Clean and Jerk at 140 lbs, and did work sets in Deadlift at 225 lbs. CrossFit Asheville WODS \• November 10, 2009
A new 5 rep PR in Thrusters and a decent time in the Met-Con WOD “Siete,” consisting of thrusters and ring dips, make for a great workout this morning. I was feeling well rested from two days in a row of rest, and I worked hard. Today is also the beginning of a 28 hour fast. 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 Asheville WODS \• November 4, 2009
Today’s WOD: Hang Power Snatches and a killer 5 rounds for time of 50 meter Suicide Drills and 20 kg Kettlebell Swings. Cheat Days \• October 30, 2009
For strength, the Deadlift, work sets at around 77.1% of 5 rep PR, or 212.2 lbs. For met-con, the “Sit n’ Slam,” which is a fun little AMRAP with a progression through increasing reps of sit-ups and med ball slams, with a 200 meter run. Later, it turns into a Halloween Weekend alcohol cheat night. CrossFit Asheville WODS \• October 24, 2009
The gym is closed, but I do the prescribed WOD at UNCA track: the “Griff,” 800 forward / 400 backward / 800 forward / 400 backward: 13:54. 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 16, 2009
We revisit “Tabata Something Else,” last performed on May 1st, 2009. I do the WOD unassisted for the first time. |
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