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Workouts \• September 29, 2012
Cycle II (Sep 9th–Oct 6th), Week III (Sep 23rd to 29th), Workouts I, II, III. Monday, 9/24 (Workout I) Front Squat 5 x 45 / 1 x 140, 170, 180, 190, 200, 210, 220 (PR) / f x 225 Press 10 x 45 / 1 x 75, 95, 105, 115, 125, 133.5 / f x [...] Workouts \• August 10, 2012
Four-Week Cycle I/IV, Week I/IV, Day III/III (Fri) Zach’s program was doing me right again on Friday. Another PR, second this week, after such a long hiatus without them. Also, got another new max on squat, pushing my HBBS up towards actual PR territory. This workout was fun and got me thinking I must be [...] Workouts \• August 6, 2012
Four-Week Cycle I/IV, Week I/IV, Day I/III (Mon) First full day of working with Zach as my strength program coach. Very excited about it! Monday of Week I (Aug 6) Warm-Up: 5 minutes on AirDyne cycle; 2 minutes on rower, mobility work. Zach Strength Program: Max Squat (HBBS) 5 x 45# / 5 x 165# [...] Conditioning \• February 4, 2012
Spent an hour and a half or so at the gym on Saturday morning. Didn’t do much. Just a couple of auxiliary odds and ends. Had fun though. Warm-Up: airdyne, jump rope, floor work, mobility. Kettlebell Clean and Press, Two Handed: 3 x 12 x 25 lbs KBs Kettlebell Turkish Get Ups, alternating arms: 5 [...] Strength Day \• January 13, 2012
Friday morning at the gym I was in a very fasted state, running at about 19 hours (10:30 am to 5:30 am) when I got to work. Of course I drank some BCAAs before I began. Strength Warm Up karaoke, Airdyne for 5, floor work, bear crawl, knee raises, ballistic legs, mountain clmbers, stretching hips, [...] Strength Day \• January 11, 2012
Early start at ASC. Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching. Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR). During deadlift and press work: [...] Workouts \• December 16, 2011
Persistence is the key. You can say it’s hard work. But the harder thing is to persist. You can say it is talent. But just showing up is more important. Getting in reps. I keep showing up. For some reason I keep showing up, and doing work, and slowly but surely, I’ll attain my goals. [...] CrossFit Asheville WODS \• May 7, 2010
6:07 on Jeremy (w/ 45# bar) and revisiting my 1 RM of 53 lbs on the Turkish Get Up. And the first day of a 30 hour fast. Cheat Days \• January 27, 2010
A buttload of Turkish Get-Ups. A Paleo Cheat Day. CrossFit Asheville WODS \• January 16, 2010
Established a 3RM of 45 for TGUs and put in a 2200 meter row with 30 TGUs at 35 lbs (15 per arm). Not a bad Saturday AM 4th WOD of the week. |
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