Category Archives: Workouts

“Alex”

About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout.

Warm Up

Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15).

WOD: Alex

The CFA WOD is “Alex”, in honor of one of our members who is leaving, after today, for the Marines.

3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.

I used two small rubber bands to assist on the ring dips and a 40 kg set-up on the cleans.

Results:
Round One: 1:17, 21, 4:41 finish (i.e. cleans in 2:07)
Round Two: 1:25, 16, 4:45 finish (i.e. cleans in 1:55)
Round Three: 1:28, 10, 3:30 finish (clean time unknown; the dips interval was cut short by accident)

A fun, kinda sweaty workout. My power cleans felt good. Naturally, I could have gone heavier, but I want to keep babying my back. Which is actually feeling fine today, a week later. Whew!

Two more workouts with CrossFit Asheville before we depart for the summer. I’m going to miss everybody.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

“Mini Fran.” PUC Postponed.

Lousy sleep, only from 1:00 am to 6:30 am. I went to bed before 11:00 pm, but couldn’t fall asleep. Thinking about so many things. But I felt ok in the morning and I jetted off to the 7:00 am workout at CFA. No coffee. No breakfast. Only about 8 oz. of water. So I knew I was asking for trouble. But it was alright.

When I got there I saw that the workout was “Fran.” Ouch. And bad timing for me. My first experience with “Fran” was when I was a CrossFit Newbie (see Feb. 16, 2009), and today, as luck would have it, I encountered her again when I was recovering from an acute back injury.

Never mind, I decided to do a mini-Fran, and let’s just say this: “it is what it is.”

Warm Up

Agility drills (footwork, arms, crawling, etc.), Shoulder Dislocates, Sampson, Hip Mobility, Hamstrings and Calf stretches, Squats (10), Push-Ups (15), Knees to Elbows (12), Pull-Ups (medium band assist, 10).

I was happy and surprised at how easily I knocked out the K2Es. I did 12 in a row with just a tiny little kip to get me up. Knees touched the elbows every time.

Strength and Skill

Rx’d was work on Kipping Pull-Ups or Muscle Ups. I worked a bit on the Kipping Pull Up. Nothing major. I just took it easy.

WOD: “Mini-Fran”

For me, Mini-Fran today was:
15, 12, 9 of Thrusters (65 lbs), and Pull-Ups (medium band assist)
for time.

Results: 6:54.

This felt ok. I felt a little wimpy for not going all-out, especially knowing that both Tom and Rustan had pushed themselves as hard as they could go during the 6:00 am workout, using no resistance bands, and prescribed weights.

My back is recovering and I did not aggravate it further with the thrusters or the pull-ups. That was the goal. I also got the metabolic rush which told me at least that I was not sandbagging it through my Mini-Fran, even if she was light on the weight, easy on the pull-ups, and smaller on the reps.

It’s hard to compare this case of “Fran” with the previous one in February. I did 9 fewer reps, and I did 10 fewer pounds, but I used less resistance on the pull-ups. And I personally weigh a lot less; I weighed in at 179.5 yesterday, and I weighed in at 211 on Feb 15th. But the fact is that I did this one almost 9 minutes faster than the last one. I am clearly stronger, faster, and more capable of putting out the power now. But the results are not comparable, strictly speaking.

Pull-Up Challenge Postponed

It’s my challenge, so I make the rules. I know I have been poking through the end of this first third of the challenge, having stretched one week’s worth out into about 3 weeks worth of time so far. But until I am sure that my back is going to recover without getting further tweaked, I am going to hold off on the extra pull-up training.

Leave a comment

Filed under Workouts

“In the Fight.” aka Vicious. Laid low.

Substantial sleep, woke up sore and stiff in the lower obliques of my back. Got a good breakfast and coffee in, took Lena and Orion for a stroller walk round the ‘hood and to GreenLife, and had a small second breakfast. Then off to Open Gym time at CrossFit Asheville.

Warm Up

Running, martial arts punches and footwork, shoulder dislocates, sampson and hip mobility, walking lunges (10 per side), ring dips (12, small band assist), windshield wipers (12), wide grip pull ups (10, all dead hang). The windshield wipers got me thinking that maybe my back soreness was due to them. Then, to get ready for the workout, I did the Burgener warm-up, a few 35 lb dumbbell hang power cleans, a few push-presses at 75 lbs, and a few swings of the 52.9 lb kettlebell.

WOD: “In the Fight”

“In the Fight” is the CrossFit Asheville WOD This nasty and vicious workout left me a broken man.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds.
1. Tire flip
2. Dumbbell Power Clean (M-35lbs, W-25lbs)
3. Burpee Box Hurdle (M-20″, W-18″)
4. Push Press (M-75lbs, W-55lbs)
5. Kettlebell swing (M-1.5 pood, W-1 pood)
The clock does not reset or stop between exercises. On call of “rotate” move to next station immediately for good score. One point is given for each rep. Post total score and loads to comments.

Results: AS Rx’d, except I rested 2 minutes between rounds 2 and three. Total reps: 129.

It was hot out and I got a sweat working. During the second round on the Dumbbell Power Cleans, on about the 5th rep, I felt a crazy popping up and down the ribs on both sides of my back. This was painful and the ache from it has persisted for several hours. Will monitor.

Stretching

As you might expect from my report of an acute “injury,” I stretched out a lot after the WOD.

Pull Up Challenge Rest Day

Normally, when I work out, I also do my Pull-Ups. And I’ve already done 10 today! But I will give my body and my back a bit of extra rest and put off day 33 until tomorrow.

Pain is weakness leaving the body.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

“The Good Snatch.” PUC Day 32.

I’ve been a little distracted today because I’m trying to help Randy, Shanna and Corey set up a new WordPress blog at CrossFit Asheville. It’s off to a start, so now I’ve got to refocus on my own stuff.

In other news, I’m planning to move this “Training Board” blog over to a self-hosted WordPress installation on my domain at my web hosting service. So I’m tinkering with that too.

Up early after a decent but short (5 hour?) sleep. Feeling pretty good. And off to a 6:00 am workout at CrossFit Asheville.

Warm Up

Running. Martial Arts Punching and Footwork exercises. Shoulder dislocates. Hip mobility and Sampson stretches. Pull-Ups (10 wide grip, unassisted). Windshield wipers (lying prone, 10). Walking lunges (10 each side). Ring dips (assisted w/ medium band).

Strength / Skill

Hang Power Snatches: find your 1 rep max.

Results:
10 x 45 / 7 x 65 / 5 x 65 / 3 x 75 / 3 x 85 / 2 x 95 (PR)

This was easier than I thought, and yet, the higher weights are very tough. As you can see I didn’t really look for a “1 rep”… I feel good about what I did.

WOD: Lunges, Pull-Ups, Wall-Ball Sit-Ups

For time:

100 feet walking lunge
15 pull-ups
15 wall ball sit-ups

100 feet walking lunge
12 pull-ups
12 wall ball sit-ups

100 feet walking lunge
9 pull-ups
9 wall ball sit-ups

100 feet walking lunge

Not a difficult workout, but a sweaty one. It was easier for me since I was using a resistance band (medium size) for the pull-ups. So, yeah, I am not completely done with resistance bands yet. When I can do 21, 15, 9 unassisted pull-ups, I will have arrived.

Result:
8:24

Pull-Up Challenge Day 32

As has been my custom on the past few days, I did my first 10 during the warm-up. That leaves 22 pull-ups. I intend to do sets of 3 to 6 on 4 minute intervals, for a total time of about 24 minutes.

Results:

Reps #1-10: During CFAVL Warm-Up (see above).
Reps #11-14: 2:18 pm. Front grip.
Reps #15-20: SET OF 6. 2:22 pm. Front grip.
Reps #21-23: 2:26 pm. Front grip.
Reps #24-29: 2:30 pm. Reverse grip.
Reps #30-33: 2:38 pm. Reverse grip.

Life is good.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

“Nasty Gals.” PUC Day 31. Unassisted Pull Ups in WOD!

I tried and I tried to sleep last night, but sleep took hours coming. I went to the 6:00 am workout with only 4 hours of sleep under my belt. Inexplicably, today Lena woke up at 5:00 am, BEFORE I got out of bed. Sleep problems at home. 2 block breakfast (salmon and banana and coffee) and off to CrossFit Asheville.

Warm Up

Martial Arts Warm-Up routines (running, shadow boxing, footwork). Shoulder dislocates, sampsons, hip mobility, calf and hamstring stretching, etc. Then Windshield Wipers (8), Chest to Bar Pull Ups (10, dead hang), Walking Lunges (20, 10 for each leg), and Ring Dips (medium band assisted, 15).

Skill/Strength Work

Max Height Box Jump

Results:
39.25″ — a new PR!

WOD: “Nasty Gals”

Compare the CrossFit named workout “Nasty Girls”, which was yesterday’s Main Site WOD.

3 rounds for time of:
50 squats
7 chest-to-bar pullups
10 hang power cleans (M-115lbs, W-75lbs)

For me, a difficult workout. But it still marked some milestones. A heavy weight, and … drumroll please, unassisted pull-ups.

Total Time: 11:54.
100 lbs. on the Hang Power Cleans (first 2 reps at 110 lbs.)

MY FIRST EVER WOD WITH UNASSISTED (KIPPING) PULL-UPS!

Stretching/Skill

After the workout, I was feeling the stress in my forearms and joints. I did some mild stretching. I also worked on kicking up into a freestanding handstand. I am almost there!

Pull-Up Challenge Day 31

It’s a bit cheeky, but today I am going to call it good. I’ve done all my 31 pull ups. I did happen to do 10 dead hang pull ups during the warm-up. And then I did 21 unassisted pull-ups during the workout. Even though these weren’t all DEAD HANG pull-ups, they were full-range kipping pull ups performed at high intensity. They deserve to count and my body needs them to.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

“Partners in Crime.” PUC Day 30.

Woke up rough, after only 5 1/2 hours of sleep. No more. Goal for this upcoming week: eat right, sleep right. Still made it to the 9:00 am CrossFit Asheville class for the great skill work and Saturday partner WOD.

Warm Up

Agility Runs. Shoulder dislocates. Sampson stretches, hip openers. Push ups (15). Overhead Squats (15). Pull-Ups (10, dead hang). Side Plank Rolls (10).

Skill work:

Rope Climb intermixed with cartwheel/round-off practice for 10 minutes.

I almost got my cartwheel today! By the end of practice I was doing them in series.

I also discovered that I can kick up into a freestanding handstand, but I have trouble finding balance, and will almost every time fall all the way over onto my back. Thank goodness for the springy gymnastics floor!

I did three rope ascents, foot assisted of course. Others were practicing using only their arms, but I’m not there yet. Nevertheless, I feel like a million bucks, because only a few months ago, when confronted by the rope, I was very intimidated, and couldn’t even ascend past about 1/3 of the distance. The pull-ups must be helping. The weight loss has certainly helped. I am 40 years old and have finally conquered an exercise that was always beyond reach for me, when growing up.

WOD: “Partners in Crime”

Work as a team to complete as many rounds as possible in 20 minutes of:
One person runs 400m while the other partner completes as many rounds as possible of the following:
7 dumbbell thrusters (M-30lbs, W-20lbs)
8 sand/heavy bag cleans
10 ball slams
Example: If partner A starts on the run partner B performs as many rounds of the 3 exercises as possible until partner A returns from the run. Immediately note rounds andtotal reps of uncompleted round of partner B before B heads out on the run and A begins the exercises. Repeat for 20 minutes. Total combined completion of rounds at the end of 20 minutes.

My partner was one of the newer members, Seth. He’s a mechanic, so I suggested we call our team “Team Machine.” I used 25 lb dumbbells (for a 50 lb total on the Thrusters) and we used the 50 lb sandbag and a 12 lb medicine ball.

Results:
Matt: 5 runs, and 5 full rounds plus extra reps equivalent to a total of 6 rounds + 11 reps.
Seth: 5 runs, and 5 full rounds plus 5 extra reps.
Giving us a total of 11 rounds and 16 reps.

A fun workout. Seth and I worked hard. The runs were outside in the sun. I was drenched in sweat at the end.

Stretching

We did the “full Randy” today. Someday I will describe this stretching routine. It’s pretty good, and I feel better for doing it.

Pull-Up Challenge Day 30

I did my first reps during the warm-up, but I forgot how many. Then I did three more reps after the workout. I know I did at least 12 reps total at the workout, so I’m going to reckon it as 12.

The rest of the reps will be much later today.

Results:
Reps #1-12: At CrossFit Asheville during the warm up and after the WOD.
Reps #13-17: Set of 5, failed on 6th rep. Front grip. 7:15 pm.
Reps #18-22: Set of 5. Wide reverse grip. 7:30 pm.
Reps #23-26: Set of 4. Wide front grip. 7:45 pm.
Reps #27-30: Set of 4. Wide reverse grip. 8:00 pm.

That’s it! Day 31 of the PUC comes on Monday.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

“The Swinger.” PUC Day 29.

My wake-up was a little hard. I went to bed at 10:30 but some itinerant folks were making loud party sounds in the creek behind my house the first part of the night, keeping Yael and I up. Not sure when I fell asleep, but not until after 11:00 pm. Also, I woke up spontaneously at 3:30 am, and didn’t fall asleep again until 4:15. Then up at 5:15 am. Which means less than 6 hours of sleep, and not continuous.

Nevertheless, yesterday’s eating was good, mostly healthy, entirely moderate, and today I felt good after a little bit of food, water, and coffee. Then off to the 6:00 am CrossFit Asheville class.

Warm Up

Agility running, shoulder dislocates, Sampson and Hip openers, other stretching, push-ups (15 strict), sit ups (10 strict), overhead squats (15), pull ups (8 dead hang, 8 band assisted).

Strength/Skill

The assignment was to find a 3 rep Front Squat Max. The last record I could find in my notebook regarding a 3 rep max attempt on the Front Squat was March 24th, 2009, were my 3 rep max was 160#. It’s hard to evaluate that number. I’ve lost about 18 pounds since then, since I weighed in at 201 lbs on 3/22/09. Anyway, I had a 5 rep max attempt on April 8th, I think, and there the five rep max was a lot less, about 130#. And at that time I weighed 10 pounds more than I do today. Hmmm.

Results:
10 x 45 #
5 x 95 #
3 x 115 #
3 x 125 #
3 x 135 #
2 x 155 #
1 x 165#;
1 x 165#, fail on 2; finished.

Technically, this was not a 3 rep PR, since the highest 3 rep set was 135#. But it was an overall PR on the Front Squat, since I am certain I have never done 165# before. So call it a 1-rep max PR of 165, and a day of stressing muscles, learning movement, and building strength.

WOD: “The Swinger”

3 rounds of:
25 consecutive Kettlebell swings immediately followed by…
Max Rep Ring Dips.
Rest as needed between rounds. Increase Kettlebell weight as capable b/w rounds. Complete 5 burpees for every KB swing short of 25 per round and be sure to get DEEP in those dips!

Results:
Round 1: 44 lb. KB, 13 dips w/ band
Round 2: 45 lb KB, 12 dips w/ band
Round 3: 52.9 lb (24 kg) KB, 13 dips w/ band

I felt good about this.

Pull-Up Challenge Day 29

Results:
Reps 1 / 2-3 / 4-6 / 7-8: during warm-up at CFA (see above).
Reps #9-14: Yes, my first set of 6! Reverse grip. At 2:47 pm.
Reps #15-19: Set of 5! Front grip. At 3:06 pm.
Reps #20-24: Set of 5. Reverse grip. At 3:27 pm.
Reps #25-29: (in three sets: 25 / 26-28 / 29). Front grip. At 3:48 pm.

I failed after the first rep on the last set only because I tried to “cinch up” (shift and correct) my grip, and this aggravated my calluses. Done for now. Day 30 tomorrow!

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

Quick Draw. PUC Resumed (Days 27 & 28).

Sweaty sleep, about 6 hours. Woke up with gastro-intestinal itis. Not feeling great… shouldn’t have had that alcohol yesterday; also I ate 400 calories too much.

1.5 block breakfast, headed to CrossFit Asheville for the 6:00 am workout.

Warm Up

Agility running, bear crawls, etc. Shoulder dislocates, sampson, hip mobility, push-ups (10 strict), overhead pvc squats (15), side plank rolls (how many?). Then I did pull-ups: 8 dead hangs (2 sets of 4), 2 band assisted.

CrossFit Asheville WOD: “Quick Draw”

Strength/skill work:
Pistols: 3 rep max per leg.
If you cannot do unsupported pistols work on finding a depth at which you can perform 3 without resting the other leg on the ground. Once you have 3 full range increase load by holding weight against your chest or overhead.
WOD:
4 rounds for time of:
400 meter run
12 pull-ups
20 box jumps

This was my third WOD in a row, plus hiking on Monday, and a full day of yardwork yesterday. I was feeling beat. By the time this little workout was done, I was absolutely shredded.

Results:
PISTOLS: I can currently do three unassisted pistols per leg onto a 24″ box + 15 kg weight sitting on it.
WOD: 17:46, with light rubber band assistance
.

For the met-con WOD itself, I found that I had lost a bit of the grease in my groove. The pull-ups slowed me down. In fact, by the fourth round, I was doing one pull-up, failing on the second. I had to push through it. Like I said, I feel ripped and torn.

Nevertheless…

Pull-Up Challenge, Day 27 Part II, and Day 28

I am resuming my Pull-Up Challenge from this past Friday, June 5th. That was day 27, but I did only 11 pull-ups, leaving 16 for the next day, which was day 28. But I decided to postpone for three work-out days (Saturday, Monday, Tuesday), and to resume today, on Wednesday. For me this was a useful bit of (relative) extra rest.

So for today, to resume my Pull-Up challenge where I left off, I have 44 pull-ups to do (16 + 28). I did the first eight at CrossFit. I will do the remaining 36 at home, beginning before lunch, continuing in the late afternoon, and possibly into evening. It will be catch as catch can today… no set schedule. But after this AM workout, I think I need to take at least three hours of rest and repair first.

Results:
Reps #1-8: two sets of 4. Executed during today’s Warm-Up.
Reps #9-12: at about 2:00 pm.
Reps #13-16: at about 4:15 pm
Reps #17-20: at about 4:25 pm.
Reps #21-24: at about 4:40 pm.
Reps #25-28: at about 6:13 pm.
Reps #29-32: at about 8:00 pm.
Reps #33-36: at about 8:05 pm.
Reps #37-40: at about 8:15 pm.
Reps #41-44: at about 8:25 pm. Hallelujah.

Yardwork

In addition to all of this, today, as yesterday, I worked continuously for a number of hours doing pretty vigorous yard work. In fact, one of the things I did was lug and load about 10 solidified 80 lb cement bags around 25 feet and up about one half story of steps, then into my truck. That was difficult to do with appropriate form, so I wouldn’t call it training, but war.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

Gravity and Grace

Sleep was decent, from about 10:30 pm to 6:00 am, with a brief interruption, which I can’t even remember, from Lena waking. Coffee w/ milk. 2 block breakfast. Some housework, then off to the 9:00 am CrossFit Asheville class.

Warm-Up

Hamstring and calf stretching. Agility running, crawling, etc. Shoulder dislocates. Sampson stretching, hip mobility. Push-ups, Pull-ups, Side Plank Rolls, Overhead Squats.

Skill Work

Spent about 10 minutes working on aspects of the Muscle Up. I am far from achieving this. I mainly worked on my false grip on the Olympic rings, with help from Randy, especially by doing negatives.

WOD: Grace

Grace is 30 clean and jerks, for time.
Rx’d weights: 135# for men, 95# for women

To warm up for my Grace I did various aspects of the clean and jerk with a 20 kg bar, and then added a few kgs for a few reps. In the end, I decided to use 45 kg, which is 99 lbs. It seemed like plenty. Shanna said, if I could beat 5 minutes with it, then next time I could add more weight. Guess I’ll go to 50 kgs for my next Grace!

Results: 4:48, w/ 45 kgs..

I love it. Love it. Gravity is a harsh mistress, and Grace is her handmaiden.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

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.

Leave a comment

Filed under CrossFit Asheville WODS, Outdoor Recreation, Workouts

Shoulders. PUC Postponed.

Decent sleep, from about 11:30 pm to 7:00 am. I tried to get more but had problems, and Lena woke up. Waking up, I felt good today. Clearly my troubles yesterday were linked to too few hours of sleep.

Breakfast of about 2 blocks protein, 1.5 blocks carbohydrate, 4 blocks fat.

Last night and this morning I was feeling a little impingement and intermittent shooting pain in my left shoulder. I wasn’t sure what to do about this. However, two coincidences were my guide. First, this morning I watched a video on the CrossFit Journal site about Training Through Acute Injuries, by Kelly Starrett. (He’s in favor of it). After watching it, I determined I could probably go to the gym and just be careful. Second, after arriving at CrossFit Asheville and doing the warm up, it turned out that it was a shoulder-focused heavy day. Signs from above: train through the pain. At least this one time only; I was reasonably certain I could work the shoulder without hurting it more.

Warm Up

Agility drills. Shoulder dislocates. Sampsons. Hip mobility. Rolling out the shoulder on the rolling foam. Clapping push-ups (10). Overhead squats (15). Band-assisted Pistols (10 each). Kipping swings (10). Good mornings (15).

Shoulders: Shoulder Press, Push Press, Push Jerk

WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Results:
Press 1x: 95 / 105 / 110 / 120 / 125 fail / 115
Push Press 3x: 110 / 115 / 120 / 130 / 130
Push Jerk 5x: 95 / 105 / 115 / 130 / 135

Tied my PR for Shoulder Press. New PRs in Push Press and Push Jerk.

Pull-Up Challenge Postponed

I didn’t finish my reps yesterday, doing only 11. That leaves 16 reps to add to today’s 28 (a total of 44 reps).

When I think about doing these reps today, I can just feel the ache in my shoulders. I am going to take three workout days off of the deadhangs, i.e. Saturday, Monday, Tuesday. I will return on Wednesday June 10th, for my 44 reps. Friday will then be day 29.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

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!

Leave a comment

Filed under CrossFit Asheville WODS, Outdoor Recreation, Workouts

Stretching

I heard coach Randy complaining today that nobody stretches anymore. I think he’s right. Before this post, there has been very little mention of the word “Stretching” in this blog. Maybe one or two earlier posts.

Sometimes we stretch after the WOD. Sometimes I stretch in the steamroom. Sometimes I stretch at home on my Yoga mat or on a little circular rug I have by the TV. But not enough.

I’ll try to record it here when I do stretch and let’s see what happens.

Stretching

Tuesday, about 8:00 pm. I did some Yoga style seated, twisting, and hamstring stretching and also some squat therapy. I experimented with a small gauge rubber resistance band as an aide to stretching. The band can be wrapped around a table leg and you can squat deeply and use the band to balance. You can also do great shoulder dislocates and shoulder opening stretching with the small band.

Leave a comment

Filed under Workouts

“The Click” and PUC Day 25

Morning came a little early as Lena woke up with the birds and the sun (at 5:50 am). Sleep was decent, nutrition yesterday was decent (maybe too many calories), and I felt ok. But SOOO stiff and sore from yesterday’s WOD. If stressing the body like that doesn’t cause an adaptive response (building muscle) then I don’t know what will. Contemplating the WOD today made me nervous, and the thought of my pull-up challenge also worried me. But I steeled my mind, got into my gear, ate my 1 block breakfast, and rode my bike to CrossFit Asheville’s Tuesday 7:00 am class.

Warm-Up

Agility drills, followed by shoulder dislocates, sampson and hip mobility stretches, then Overhead Squats w/ PVC, kipping swings, good mornings, clapping push-ups, and Pistols (pistols was what I couldn’t remember yesterday am). This was followed by the Burgener Warm-Up.

The WOD: The Click (Happy Birthday, Sean Clickner)

200 meter run
9 Power Snatches
21 Knees to Elbows
400 meter run
15 power snatches
15 knees to elbows
800 meter run
21 power snatches
9 knees to elbows

Results: 75# snatches, 17:28 total time..

Pull-Up Challenge Day 25

I waited until 3:00 pm to get started on my Pull-Ups. The plan was to do five groups of 5 reps, at 15 minute intervals. It was a good plan: I was able to do 4/5 of these as full sets of 5!

I started my interval watch at 3:00 and did my first set. Second set at 15 minutes. I accidentally missed the 30 minute set (which would have been my 3rd), so the third set was at 45 minutes. A fourth at 1:00 and a fifth at 1:15 finished me up. All 25 reps done between 3:00 and 4:15 pm.

Results: 5 f / 5 r / 5 f / 4 r + 1 r / 5 f Note the 4 full sets of 5! This is a personal one day record!

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

Pushups and Squats and Sprints, Oh My! (PUC Day 24)

Too little sleep, so when I woke this morning after less than 5 hours, I decided I couldn’t do the 6:00 am workout at CrossFit Asheville (CFA). Instead, I slept in until 7:00 am, which helped me a lot. I was going to take an active rest day, just do my pull-ups and walk around and stuff, but by about 8:30 I was feeling good, and decided to go to the 10:00 open gym. But first, the day’s pull-ups.

Pull Up Challenge, Day 24

I used a 90 second interval on my watch, and completed my 24 dead-hang pull-ups in 9 sets. I did the first set, then started the watch, then stopped it at the end of my last set. Total time: approximately 12 min. 30 sec, from about 9:50 to about 10:02 am (including first and last set, each was about 15 seconds).
Results:
90 second interval, 9 sets alternating grips:
4 r / 4 f / 3 r / 2 f / 3 r / 2 f / 2 r / 1 f / 3 r

Take the Bike

I packed up my gear for after the workout in a backpack and rode my bike in to CFA. They were surprised to see me, I think. I was happy that coach Randy got dressed and did the workout with me. (And Shanna joined us on the MetCon).

Warm-Up

Agility drills. And Corey agreed to walk me through the Burgener Warm-Up (discussed in Issue 53 [Jan 2007] of the CrossFit Journal). Then, Sampson, Hip-Mobility. Rolling of calves and hams. Then a new set of calisthenics: Overhead Squats w/ PVC, Kipping Swing Practice, Good Mornings, Clapping Pushups, and, something else I forget now, or forgot to do. I can’t recall.

CFA WOD: “Oh My!”

The workout was called “Oh My!” and was a lot of fun.

We began by working on the Overhead Squat, looking for a 5 rep max. This was my first time looking for a 5 rep max on the Overhead Squat, so each set represented a PR. I am pleased with myself.

My progression:
10 x 45 / 10 x 45 / 10 x 55 / 5 x 65 / 5 x 75 / 5 x 80 / 5 x 85 / 5 x 85

This was followed by a great and nicely fast MetCon:

400 meter sprint,
25 push-ups,
25 squats,
200 meter sprint,
15 push-ups,
15 squats,
200 meter sprint

Both Shanna and Randy ran this with me. As you might expect, both coaches beat me. But not by as much as you might expect! (at least in the case of Randy).
Results:
5:18.

After shooting the breeze for a few minutes, I rode my bike to the gym, hit the steam, showered, shaved, and rode home again.

Aftermath

Now, I have to say, I’m feeling kinda sore in unexpected ways, like in my forearms, triceps, and anterior deltoids! I feel like I really got a good workout in today. Very interesting. No wait… scratch that. It’s not interesting at all that my CrossFit workout was “good.” CrossFit is dependable like that.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts