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Strength Day \• June 24, 2011
I got up so early, so very very early, hoping to have enough time to execute an ambitious workout plan at Asheville Strength and Conditioning, but for some reason, I just didn’t have time. I did, however, attain another sick PR, redeeming the entire week, and earning me some chocolate milk even in the midst [...] 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 [...] 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 [...] 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 \• 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 [...] Strength Day \• February 5, 2011
Saturday, about 11:45 am, CFA Open Gym, lifting session. Warm-Up; brief 200 m run; dislocates, mobility, rolling, push-ups, overhead squats; brief “Boz” snatch warm-up. Snatch: I worked with Jamie Hurlston on this lift for about 30 minutes. Fun times. 3 x 1 x 65 / 3 x 1 x 75 / 2 x 1 x [...] Strength Day \• December 22, 2010
Boy I am on vacation. Am I ever. I feel like whining and complaining about my inability to keep a clean diet or to keep with my normal eating and drinking and sleeping and workout habits and patterns. But I wont. See the post before last for some indication as to why. Anyway, I have [...] CrossFit Asheville WODS \• November 12, 2010
Friday 6:00 am at CFA: Warm-Up Various and sundry plus dislocates and mobility. Calisthenics: Push-Ups (15); Overhead Squats (10); Sotts Press w/ PVC (10); GHD Extensions (10). No pull-ups. knew I’d get some in later. Strength: Snatch Rx’d: 4 x 3 from just below the knee with a light weight, then 8 minutes to work [...] CrossFit Asheville WODS \• September 8, 2010
I need sleep. Just a few moments to note today’s workout. Warm-Up 400 meter run; crawling; dislocates, mobility; push-ups (12); overhead squats (10); knees to elbows (7); pull-ups, kipping (10). PVC Warm-Up for Snatches (modified Burgener warm-up). Strength: Snatch (Full Squat) 5 rep “heavy” sets. I remain relatively “untrained” in this difficult movement, especially performed [...] CrossFit Asheville WODS \• May 12, 2010
One rep max Snatch this morning, and 30 Squat Cleans for time. I was feeling physically drained (3rd training day in a row) and psychologically cowed by the challenging lifts. Both of these dynamic movements require explosive power and deep drops under the bar… this is my least competent movement due to issues of flexibility [...] |
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