Category Archives: Outdoor Recreation

Rest Active: Walk, Run and Eat

Stayed up too late and was driven to bed too early. My legs are sore today from yesterday’s sprinting and box-jumps. I would gladly have laid around all day with no activity at all. But it was not to be. My old running partner from Chicago grad school days, Alexander Mawyer, is visiting us with his family in tow, and when you have visitors, it’s always an active time.

Short Walking Tour of Asheville Downtown

And so we spent the morning, after a leisurely breakfast, doing a walking tour of downtown Asheville, about 1.6 miles up and down the hill.

Jogging the Dog Slide 5k

Then, when we got back, Alex insisted on taking me out for a “run,” so I insisted on the Dog Slide 5k Route. I felt incredibly able and light on my feet during this very slow run. To keep things interesting, I worked on my pose running techniques, and also threw in some carioca steps, some wall jumps, and some backwards jogging. Really the “run” was a “jog” because our time was about 34 minutes.

… and Eat

This was a day of moving from meal to meal. A day of treats and feasts. Between the focus on eating, and the rainy weather, it was Sunday on a Thursday. The only letdown was that Friday then becomes… a Mental Monday.

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Thrusters and Burpees. Hiking and Swimming Big Creek.

I had a devil of a time falling asleep last night. I must have been awake, tossing and turning, from 10:30 to midnight. And then just when I’d finally fallen asleep, Lena woke up at 12:30. And then at 1:00. And then at 2:30. A brutal night of wakings and interrupted sleep.

Coffee. 2 block breakfast (salmon and a date). And off to CrossFit Asheville for the 6:00 am.

Warm Up

Agility drills. Sampson and Hip Mobility. Calves. Hamstrings. Pull-Ups and Push-Ups. Overhead Squats. Side Plank Rolls (all 10-15, I forget exactly).

Thrusters and Burpees.

Strength/skill work:
Thrusters: Find your 5 rep max

WOD:
50 Burpee Time Trial

With the Thrusters, I didn’t exclusively work towards my 5-rep max, but I worked to maximize weight at “work-out speed.” So the weights reported were executed at “full-speed.”

Results:
PVC warmups, 10 x 45 / 5 x 65 / 5 x 70 / 5 x 75 / 5 x 80 / 5 x 85 / 5 x 90 / 5 x 95 /

Then we did the burpees! There’s always time for more burpees.

Results:
4:00 exactly

Swimming Ground: Big Creek

We rode out to Waterville Road and the Big Creek Park, and hiked up the trail to a super water-hole. Totally beautiful. And cold. We did not hike all the way to the falls.

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Hands and Pulls. Chamber Challenge 5k. PUC Day 27.

Went to bed late again, woke up super early, after only about 5 hours of sleep, but feeling OK. Yesterday, thanks to two heavy high-grav beers in the evening, I had way too many carbs and just over 3000 calories… and the scale says I’m up about a pound for the week. I’ve been eating more than I should, I guess. Post workout and steam weigh in: 183 lbs.

One block breakfast, then off to the 6:00 am workout at CrossFit Asheville.

Warm Up

Agility drills, Sampson, Hip-Mobility, etc., Overhead Squats w/ PVC, Good Mornings, Clapping Pushups. I skipped the kipping swings and the pistols this morning.

Skill Work

Practicing handstands. Mine isn’t very good and I have nothing much to report today as far as progress. Shanna had us doing the “tripod” head/handstand (not too easy!) and I also did a few against the wall and using a resistance band assist. I cannot do a straightforward handstand yet, let alone a handstand push-up.

WOD: Pull-Ups on the Minute

1 Pull up every minute on the minute
Start off with one pull up on the first minute. On the second minute do two pullups, one the third minute do three, and so on. Complete the max rounds of pullups in a single minute. Once you fail, that will be your final round.

Results:
Dead Hangs: x1 / x2 / x3 / x4 / x1
Medium (Green) Band Assisted: x4 / x6 / x7 / x8 / x9 / x10 / x11 / x8, fail, over.

Chamber Challenge 5k

The race started at 4:30 pm. I made sure I got good rest, hydration, and nutrition. I rode my bike to GreenLife before the event, had some coffee, and met up with Rustan and the others at the crowded Chamber of Commerce parking lot.

The race was serious fun. I ran as one of a four person team of Asheville CrossFitters: the team includes Tom Rehm, Rustan Adcock (our mastermind), and CrossFit Asheville coach Shanna Duvall (our secret weapon). The way the team 5k worked is that we all ran separately, and our individual times were added up for a team score (timing is by RFID chip). They also published finish times. I knew we could certainly beat 100 minutes… we actually did better than 91. I was hoping for a sub 25 minute run myself, but I beat my last PR decisively, with 23:19 (88th place). I was third on our team. Shanna had 20:48 (I think, 31st place, 4th overall female). Rustan had 21:48 (I think, 51st place). Tom had 24:58 (I think 146th place).

After the 5k, the sweetest words in the English language: “free beer.”

See here for details, and here for the map.

Pull-Up Challenge Day 27, Part I

My first 11 reps were during the WOD (thanks Shanna!). But I can’t finish them today after the 5k.

I’ll do the rest of the reps tomorrow along with day 28 (44 total for the day). Results posted later!

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PUC Day 23. CFA Teamwork WOD. Rafting the Pigeon.

Sleep was long (9:30 pm to 6:30 am) but interrupted about 3-4 times by Lena, including a 3:00 am nightmare, which brought her into our bed for 40 minutes. Food was adequate yesterday, and my choices were, on the whole, good. So I feel good this morning. Coffee, milk, 1 block breakfast, etc.

Pull-Up Challenge Day 23

I decided to do the Pull-Up Challenge first. 23 reps today. So I set my watch to a 75 second interval, and determined to do the whole group of 23 in a series of short sets spaced at 1:15 intervals. It would be 1 set every 75 seconds, first 1 set of 3, then 10 more sets of 2, for a total of 11 sets. This process worked well. On sets 9 & 11, front grip sets, I began to feel fatigue which made me worry I wouldn’t complete the second rep, but I got them. Reverse grip remains stronger than front grip.

Reps #1-23: done in 11 sets (1×3, 10×2), alternating grips, performed one set per 1:15, total time: 12:45. From 6:58 to 7:11 am.

After breakfast and more coffee, I headed to the CrossFit Asheville 9:00 Saturday workout.

Warm-Up

Agility drills warm-up. Sampson. Hip mobility. Calf/Hamstring stretches. Overhead squats, Shotguns, Supermans, Hindu Pushups

WOD: Teamwork: Weighted Run, Tire Flip, Pull-Ups, Burpees, Kettlebells

3 Rounds for time of:
200m 45lbs overhead bar run
10 tire flips
20 pull-ups
20 burpees
30 Kettlebell swings

To be completed by teams of two. Work together to hold the bar overhead for the run and teams may work together for the tire flip, but for the remaining exercises only one person works at a time while the other rests.

My partner was Mike Peterson. Results: 23:48, 45# kettlebell.

It was a whole lot of fun, a good sweat. The workout was followed by a bit of playing around with rings and other stuff.

Rafting the Pigeon River

Yael’s cousin Amiya is in town from London, UK, for a few days, and had the brilliant plan to go whitewater rafting. I am a fan of this sort of thing, so I said, “heck yeah, I’m coming with you!”

We went on a half-day trip on the Pigeon River with Nantahala Outdoor Center (NOC) and had quite a blast. Our guides, Charlie and Chris, were complete sweethearts, and the Pigeon half-day, with class II-IV rapids, was a fine couple of hours on the river. Highly recommended.

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