Six Moves, Ninety Reps, Eleven Minutes

The last WOD of a five week training cycle: L-Sits and a tricky met-con with six different olympic lifts. Next week I get to rest, thank God. Also, another Saturday night on the town leads to an extremely high calorie day, and a couple of different cheat items, and an excess of alcohol.


Too little sleep means a fuzzy head at the workout, resulting in, what, a kind of mushy seventeen minutes of sweat but no real measurable/comparable results. What kind of crap is that? And then, it’s Friday, so I get some drinks in me, and it becomes a cheat day. When I feel hungry after dinner, I eat more, and end up overshooting my calorie limits by almost 1200 calories.

Lost Dog, Found Dog

Troubles with dog and wife interfere with the WOD. How badly does stress impact working out? I don’t know. How badly stressed can you be?

Lordy Lordy (Robert is 40)

CrossFit Asheville member Robert turns 40 today. The WOD “celebrates” his joining our 40 and over club.

Interrupted sleep (Orion, crying in the basement again, at 3:45, 4:30, and 5:10 am). Decent nutrition yesterday, but no breakfast this morning. I was late to the workout.


Late, I rushed through. I’ll describe this week’s warm-up tomorrow. Did my push-ups (10), sit-ups (10), slow air squats to a box (10), pull-ups (10, kipping, without leaving the bar!), and knees to elbows (10).

Strength: Push Press

Previous PRs include a 1 rep 145 lbs and a 3 rep 130 lbs. I went to work on a 5 rep for today.

Results: 10 x 45 / 5 x 65 / 5 x 95 / 5 x 105 / 5 x 115 / 4 x 125, fail on 5th.

I’ll take it.

WOD: “Lordy, lordy…”

FOR TIME: 40 double unders Jump Rope (120 regular) / 40 push-ups / 40 box jumps / 40 push press (50-60% of max) / 40 power cleans (same weight)

Press/Power Clean weight: 65 lbs.

I feel like I worked hard. Really rocked out those power cleans, although I sometimes rounded my back and got on my toes. Result: 10:05.

Heavy Daze

Sunday night to Monday morning I had decent sleep. Not uninterrupted, not continuous, but enough. I got up bright and early, had a 2 block breakfast, coffee, and headed off to CFA for the morning workout at 6:00 am. I was about 2 minutes late. Something was not right in my attitude. I was glad to be there, and to continue my training, but I also kept thinking that I might need more rest. That might be it. But in retrospect, I also realize that I still have the sinus infection I mentioned last week, albeit the tail end of it. So maybe I also have a level of bodily fatigue that is contributing to my sense that I should lay off of it.

I worked hard anyway. That’s what you should do, if you’re there.

Warm Up

Some cone running, along with various footwork and bear-crawl/crab style stuff. Stretching. Push-Ups (15), Sit-Ups (15), Overhead Squats (15), Pull-Ups (10, fast, w/ purple band).

Strength: Back Squat

I figured I should work on my 5 rep max. Partly because I didn’t feel like going for my heaviest possible weight, partly because it’s a benchmark, partly because the last time I have on record of doing the “back squat” was part of a “Bear Complex” WOD back in May.

Results: 7 x 95# / 5 x 115# / 5 x 135 # / 1 x 155# / 5 x 129# / 5 x 143#. The weird sequence is due to the fact that I switched bar and rack set-up and partners after Rustan and Tom hit 155. I didn’t believe I could get 5 x 155 so I didn’t try.

Analysis: in absolute terms I seem to have lost some ground on the Back Squat, probably due to my weight loss. But I can only assume that my max rep poundage has increased as a percentage of my total body weight.

In May I did only 100# for the Bear Complex. I know damn well I could do a bit more now (125# maybe?). But in March I got a back squat 3 rep max of 175# and before that, on Saturday, March 14th, I apparently hit a 1 rep max of 195#. Both of those are substantially greater than my #143 of today. On the other hand, they do appear to be somewhere in the same ballpark. So we’ll see, going forward.

WOD: Heavy Daze

15 Deadlifts (Rx’d as 60% 1 RM), 30 Tuck-Jumps, 15 push-ups, 12 DL, 24 Tuck-Jumps, 12 Push-ups, 9 Deadlifts, 18 Tuck-Jumos, 9 push-ups

Results: I used 175# on the Deadlift (60% of 310 is 186, but I didn’t want to kill myself; also I bungled the math). Total time: 5:15. For comparison, Rustan used 155# on the D.L. and finished in well under 3 minutes. Also, I did those Tuck-Jumps ridiculously slowly at first.

Get Your PRs On: H.P.C. and 1 Mile Time Trial

No time for a full report. Bad sleep (sub 4 hours non continuous) and a burgeoning sinus infection (right post-nasal cavity is irritated and clogged, probable virus from daughter’s preschool start up). Got a good start to the day with coffee, no milk, and the perfect 3 block paleo-zone breakfast. Also took vitamins and a bit of sudafed and advil. Better living through chemistry. Never on a school night and cutting week in full effect.

Made it on time to the 6:00 am CrossFit Asheville class. Today’s WOD: one mile time trial, preceded by a strength workout of finding a Hang Power Clean max.


1/3 mile jog (the course for the run) followed by stretching and calisthenics: 15 push ups, 15 squats, and 12 ab-hollows.

Hang Power Cleans

Results: 10 x 45 / 5 x 65 / 3 x 95 / 3 x 115 / 3 x 125 (PR) / 2 x 130 (fail on 3rd) / 1 x 135 (fail on 2nd) / 1 x 140 (PR). Actually, this is two PR’s, a 3 rep max and a 1 rep max. Big gains for me! I can vividly remember when I could not put up much more than 95 lbs on a H.P.C.

Mile Run Time Trial

Our course was: Church to Hilliard to Lexington to Ashton, 3 laps. One leg, Church, is a pretty steep downhill, and three legs are more gentle uphills.

My last One Mile Time Trial was on May 8th, 2009, with a time of 6:53. It’s funny, because I remembered it as a few seconds OVER seven, not a few seconds UNDER.

Today’s One Mile Time Trial: 6:39, a new PR. That is a 14 second improvement in the past 3 months. I would call that seriously cool.

CrossFit is some serious shit.

Power Washing

Thanks to Lunesta™, I got almost 8 hours of sleep (9:30 pm to 5:10 am). One block breakfast, and off to CrossFit Asheville for the 6:00 am Workout. Today’s WOD involves deadlifts and a mixture of power cleans and rounds of calisthenics ala “Cindy.”


Tight quarters this morning (the floor is being repaired). Footwork stuff, dislocates, brief stretching, followed by push-ups (15), this ab-thingie (10), overhead squats w/ pvc (15), and 1 rope ascent.


Went for a 1 rep max today. Set a PR, although it was ugly.

Results: 10 x 45; 10 x 95; 3 x 185; 1 x 225; 1 x 275; 1 x 295; 1 x 310 (PR).

WOD: Power Wash

Using D.T. weight for Cleans:
9 Power Cleans
3 rounds of Cindy
6 Power Cleans
2 rounds of Cindy
3 Power Cleans
1 round of Cindy

(Cindy is: 5 pull ups, 10 push-ups, 15 squats)

I used 105#, same as D.T. weight from Friday. My time: 8:40. I am happy to report that, as with the last time I did Cindy, the pull-ups were unassisted.

I feel good about this workout. We’ll see what else happens today. I have my skateboarding shoes on. Hmmm….

Delirium Tremens

CrossFit Asheville does the Hero WOD “D.T.,” again. I use 105#. This is up from 95# in April. I am making my way slowly towards the Rx’d 155#.

Going Ape

After a decent, but short sleep, and a one block breakfast, I got to CFA by about ten minutes to six for the WOD, totally clueless about what to expect. It was fun. SO GREAT TO BE BACK.


Running H-Drills with side shuffles, low and high karaoke steps, etc. Stretching. Squats (15), Chest to Bar Pull-Ups (11, fast, with small band assist, minimal kipping), Box-Jumps (10), and… did I do anything else? Maybe I skipped the 4th part.


FRONT SQUAT (5 rep max)

5 x 45
5 x 95
5 x 115
5 x 135 (PR)
4 x 145 (PR for 3 rep max), failed on 5th rep.
It sure felt good to get back to the olympic lifting and still find myself capable of setting a PR.

WOD: “Gorilla”

Today’s CrossFit Asheville Met-Con WOD:
5 rounds for time:
100m grip farmer’s carry (hold dumbbell’s on wide side or plate’s from edge M-25lbs, W-15lbs)
12 kettlebell swings (M-53lbs, W-35lbs)
15 knees to elbows


Old Iron Balls

A “rest day,” with respect to surfing (which basically means my wife asked me to stay home today and help with Lena), nevertheless I got in a killer WOD, based on two recent CrossFit Asheville WODS, from today (Monday, July 20th, 2009) and from Saturday (July 18th).


Old Iron Balls: yes, this is the approximately 75-80 lb weight bar I've been using here in Arch Cape

Jump Rope (x20), Push-Ups (10), Jump-Rope (x40), Sit-Ups (10), Jump-Rope (x80), Squats (10), Jump-Rope (x160), Pull-Ups (10 w/ small resistance band); Mountain Climbers (10 per side), Burpees (5), Kipping Swings (5), Knees to Elbows (5), Surfer Get-Ups (5 per side), Ring-Dips (5).

Skill Work

Practiced Handstand, Headstand, and Handstand Push-Ups using a resistance band harness. Practiced a pull-up-bar muscle-up with a large resistance band (this is technically challenging; I did get one, however).

Strength WOD: Mini-Manson

This WOD is based on today’s CrossFit Asheville WOD, “manson.” I did it with Old Iron Balls, my too-weird-to-believe it found object weight-bar, which is either a 75 or 80 pound bar.

1-2-3-4, Deadlifts and Hang Power Cleans; 4-3-2-1, Front-Squats and Push-Presses

Results: 3 minutes 20 seconds.

Metcon WOD: Short Cindy

This one goes out to X-fit Asheville’s Saturday “Ladies’ Choice” WOD. In retrospect I could have managed a full Cindy, but I stuck to plan and did only a 15 minute “short Cindy.”

Short Cindy: AMRAP in 15 minutes of: 5 pull-ups, 10 push-ups, 15 squats.

Results: 8 full rounds in 15 minutes 32 seconds.

Yes I went over the time limit in order to do 8 full rounds. If that’s not ok with the CrossFit gods perhaps I can atone later in some way.

For those of you who are counting that is: 40 pull-ups, 80 push-ups, and 120 squats. YES I DID THE PULL-UPS on this WOD without RESISTANCE BANDS … so there! (This is only the second time I have done a CrossFit WOD without band-assists on the pull-ups. My kipping pull-ups remain pretty basic, pretty shitty really, but they were there and that’s how I did 40 unassisted pull ups in a 15 minute span.

I previously did the full length Cindy two months ago on May 15th. Then: I used resistance bands for the pull-ups and did only 11 rounds in 20 minutes. Now: I did 8 rounds in 15.5 minutes (implying 10 or more rounds total) and did not use bands. I’d call that improvement.

Afterworkout: More Surfer Get-Ups

Relax… just 10 more for good measure. Hitting the waves again tomorrow AM! Yes!