Strength Day \• June 10, 2011
Friday afternoon workout, at ASC, with Brian Cohen: Warm Up 500 meter row 1:55 Double unders practice; best set was 7 DUs. 200 meter run Shoulder mobility and dumbbell calisthenics Leg stretches Some heavy bag Strength Front squat: 10 x 45 / 5 x 115 / 3 x 145 / 1 x 160 / 5 […]
Reading List \• June 5, 2011
This Week’s Reading List: Why I practice the Snatch Balance before snatching, info on Constructing Lifting Platforms, and Keith Norris’ Theory to Practice on “Emergence” and Physical Culture.
Strength Day \• June 1, 2011
Blistering hot day (90+ degrees), open gym session, mid-day at CFA, working on Overhead Squat and Snatch, ended up with new PRs in OHS and Snatch Balance. My day was full to the brim with work, with parenting, with shopping, with obtaining materials for the new Asheville Strength and Conditioning space, and of course, with […]
Strength Day \• February 19, 2011
Saturday, Open Gym, 10:15 to 11:30 am. Feeling kinda beat up by the week, for some reason. Sleep has been shaky. I’ve also lost weight. Still, glad to be there. Warm up: 1000m row: 1022m total; avg split: 155.9; average stroke/min: about 19; time: 3:57. Then, Mobility; push ups 15 ; pull ups c2b dead […]
CrossFit Asheville WODS \• March 29, 2010
A great first WOD back in the new training cycle: snatch balance, and “singled out” (3 rounds, kettlebell swings and one arm dumbbell push presses).
CrossFit Asheville WODS \• January 25, 2010
A mixed result on “Our Lady Micah,” but I did use Rx’d weights for Fran (95 lbs, no assistance bands). 3×75 on the Snatch Balance.