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CrossFit Asheville WODS \• March 14, 2011
6:00 am at CFA the WOD today was 4 x max reps in 30s Thrusters (w/ 80 lbs, ~60% of Thruster 3 RM), with 3:30 rest; followed by 4 rounds of 75 second max effort: 4 pull ups, 8 goblet squats (53 lbs), max reps burpees, @ every 5 minutes (3:45 rest). Result: Thrusters: 12, [...] CrossFit Asheville WODS \• November 15, 2010
I hate Fran but at least today went better (i.e. heavier and faster) than my last glimpse of her went. But circumstances are against me. I have yet to do a prescribed Fran; either novicity, or weakness, or injury has always prevented me when Fran comes around. One day I’ll be ready for Fran, but [...] 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 \• September 3, 2010
Briefly: today’s skill work was handstands (mine seem to be getting better) followed by a curious, hard to describe WOD (see the description on the CFA webpage) combining box jumps and thrusters in a slow ascending and quick descending ladder. On the WOD I used a 20″ box, 85 lbs on the bar (~70% of [...] CrossFit Asheville WODS \• May 15, 2010
53 lbs (each arm) on the Kettlebell Thrusters, and a partner WOD of 10 rounds of 4 Hang Power Cleans, 4 Front Squats, 4 Thrusters (5 rounds each), using 105# on the bar. CrossFit Asheville WODS \• April 30, 2010
Awesome WOD, tough stuff. 45 Thrusters and then a 7 round for time Metcon of Power Snatches and Jumprope revolutions. CrossFit Asheville WODS \• April 22, 2010
I had a dispiriting workout on Wednesday morning, with a weak performance on the shoulder press and a super slow “Double Jackson,” which was more about mental than physical weakness. But before I rail too much on my “failures” I intend to look at the facts. Training Cycle: New Program Week 4/6 No Alcohol Month [...] 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. CrossFit Asheville WODS \• January 11, 2010
I had a good start to the workout week this morning with a new 1 RM PR in Thrusters (140 lbs) and a decent time in a little kettlebell / box step-up ladder called “Box Jump.” I went lighter than last time, but a lot faster: 6:19. It’s good to be alive. CrossFit Asheville WODS \• November 30, 2009
A 3 rep max Thrusters strength session, setting a new PR of 135 lbs, followed by a 4 round AMRAP 3 minutes of 6 Ring Push-Ups, 3 Squat Cleans and 3 Thrusters, with 95 lbs, resting 1 minute between rounds; total rounds: 8, plus 12 reps. |
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