CrossFit Asheville WODS \• November 26, 2010
I managed to show up for the 7 am workout at CFA on the Friday after Thanksgiving. Strength was Kettlebell Swings, WOD was “Bronco”, 4 rounds of 2 two-minute amrap couplets, a “turn off your brain and rep it out” slug-fest with 16 minutes of work and 3 1/2 minutes of rest. Warm-Up: 200 meter [...]
CrossFit Asheville WODS \• November 19, 2010
Friday morning workout at CFA: Overhead Squats and “Foolish Chief,” a 20 minute beatdown involving on the minute sets of power cleans, push-ups and squats. Fun, but painful. Warm-Up Agility. Mobility. Calisthenics: pull-ups (10, red band); push-ups (20); GHD sit-ups (10); squats (10); PVC sotts press (10). Strength: Overhead Squats I worked with Brian Cohen [...]
CrossFit Asheville WODS \• October 23, 2010
Plan HTFU was in full effect this morning as I did two workouts between 6:30 and 8:30 am; first a 5k walk/sprint (on my usual “Montford Crawl” route) and then, at the 7:30 am CFA class, a few sets of heavy Thrusters followed by the Carolina Challenge WOD. It was a lot of work. As [...]
CrossFit Asheville WODS \• August 30, 2010
Sore and tired from my Sunday run, but not so sleep deprived as most days last week, still 100% paleo, and consistent in my eating plan, I made it to CFA at 6:00 am today feeling pretty good. A shout out to Keith Roberts for joining up with us today! I have no time for [...]
Cheat Days \• April 17, 2010
200 meter sprints, plus push-ups, burpees, and squats. Loads of fun. A solo workout at the UNCA track.
CrossFit Asheville WODS \• April 1, 2010
Third WOD of the training week, my first week back; I’m still in recuperation mode from my surgery. This was a fun workout involving, for me, a half-serving of 10 rounds of power cleans (going light), push-ups and squats.
CrossFit Asheville WODS \• February 19, 2010
A fun partner WOD with body weight only exercises. Later in the day: my scar opens up and my knee starts to bleed.
CrossFit Asheville WODS \• February 17, 2010
A repeat of “slam dunk,” and in my weakened, post-surgical recovery phase, I still do something… and of that I’m proud.
CrossFit Asheville WODS \• January 2, 2010
My first WOD of 2010 was this fun CFA number, blending Grace with nine rounds of Cindy for a tough, 17+ minute slog. I used 85 lbs on the C&J.