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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. 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. 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. November 10, 2009
A new 5 rep PR in Thrusters and a decent time in the Met-Con WOD “Siete,” consisting of thrusters and ring dips, make for a great workout this morning. I was feeling well rested from two days in a row of rest, and I worked hard. Today is also the beginning of a 28 hour fast. November 2, 2009
CrossFit Asheville does Fran. Strength Work: Overhead Squats, with a new 5 rep PR at 95 lbs. Followed by the benchmark most loved and feared, in which WOD I smash my previous time and performance (from February). October 14, 2009
Pistols. And a fascinating, heavy Met-Con WOD, called Franzilla, involving 21 Front-squats, 15 push-presses, and 9 thrusters, alternating with pull-ups. September 18, 2009
Another awesome Friday morning at CrossFit Asheville. Thrusters. Ball Slams, Pull-Ups, and High Box Jumps. Lots of fun. But then I ended up eating and drinking a bit too much. That’s the weekend for you. August 28, 2009
There are many ways to work on Fran. Here’s one of them. Also, a PR push-press day. August 25, 2009
My first Tuesday WOD gets shortened by scheduling issues, but I still set a 3 RM Thruster PR. |
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