Tag Archives: Kettlebell

“Big James.” PUC Day 9.

Coming off of 1.5 days of rest. But last night I had trouble falling asleep, and was wakeful. Slept perhaps 5 hours total between 11:00 pm and 5:00 am. One block breakfast (egg, 2/5 banana, coffee). Headed in to CrossFit Asheville for the 6:00 am workout.


Various agility drills (shuffles, hops, and pose running). 1 round of Push-Ups (I did 15), sit-ups (15), Pull-ups (3 dead hang, 12 band assist), Squats (my form was off; I did 15). Hip mobility stretching.

Big James

5 rounds for time:

20 Kettlebell Swings (1.5 pood Rx’d)
10 Sumo Deadlift High Pulls (95# Rx’d)
20 Box Jumps

My time: 16:08. I used 95# on the SDHP and 45# on the Kettlebell swings. I tied (with Angel) for first finisher in my session. See here for the day’s CrossFit Asheville post.

Pull-Up Challenge Day 9

Reps #1-2: One set, reverse grip, during AM workout warm-up.

Rep #3: front grip, during AM workout warm-up.

Reps #4-6: Set of 3!. Front grip. At home: 9:00 am.

Reps #5-9: Set of 3! Reverse grip. At home: 5:15 pm.

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6:00 am workout. Randy, the coach at CrossFitAsheville, made this up.  Officially this was a CrossFit “rest day,” but Randy knew he had a few people in their late 30’s and early 40’s who needed a good, aptly named workout.  The workout space is cool. Randy likes good dance and alt-rock music, and I find that the padded floor of the gymnasium helps a lot.  Besides that, a kettle ball and a medicine ball are the only special equipment needed.

Warm-up: first stage slow: vigorous marching in place, 10 push ups, 10 sit ups, 10 air-squats, vigorous dancing cross-steps, hip flexor stretches, then, second stage quickly: 2 sets of: 10 pushups, 10 pull ups, 10 sit ups, 10 air-squats, followed by hip-flexor stretches (Sampsons, etc.)  About 10 minutes.  The warm-up left me feeling winded and sweaty.  Time for a warm down?  No.

The Workout: do this for time: 3 sets of 30 reps each of (a) pushups, (b) kettlebell swings, (c) wall-throw medicine ball sit-ups, and (4) air-squats.  It took me 15:55 to do all three sets and I used a 15 lb (very light!) kettle ball; we all used 10 lb medicine ball.  I did not come in last.  My heart rate AVERAGED 165 during this period, and maxed out at 172.  Intense.

Stretching: we do a yoga and tai-chi inspired routine that hits shoulders, hamstrings, back, and hip flexors.  About 15 more minutes.

Participants: Shanna, Corey, Alaska Mike, Tom, Matt, and Rustan.  Coach: Randy.

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