CrossFit Asheville

Strength/Skill Work: Single support hang power clean

WOD

3 Rounds of:

40 seconds max rep pull-ups

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

40 seconds max rep double arm kettlebell thrusters (45/35lbs)

20 seconds rest

40 seconds max rep ball slams (14/10lbs)

20 seconds rest

1 minute rest

Post total reps and modifications to comments.

Please remember to wear Red on Fridays for Project Red Shirt!

Kelly pressing high to fully open her shoulders.

Strength/Skill Work: Push-press

WOD

AMRAP in 15 minutes of:

30 double unders

20 deadlifts

10 front squats

Use ~50% of max front squat not to exceed 135/95lbs.  The same bar is used for both the deadlifts and the front squats.  If  and only if you are unable to do double unders sub 90 single unders per round.  Post total rounds plus reps of partial round to comments.

Please remember to wear Red on Fridays for Project Red Shirt!

Anne locking out a 35lbs KB snatch at the NC/SC sectionals.

Strength/Skill Work: Hang Squat Snatch 5-5-5-5-5

WOD

5 Rounds of:

20 single arm kettlebell snatches (53/35lbs)

10 burpee box hurdles (Max height of 20″ box)

For time.

Please note those that are unable to perform 20 regular burpees in 1 minute (1 burpee every 3 seconds) are encouraged to scale the burpee box hurdles to 6 per round.

Make sure those hands don't rip Jamie!

WOD

21-15-9

Thrusters (Use 70% of thruster or push-press 5RM not to exceed 95/65lbs)

Pull-ups

For time.

5 minutes to rest

4×200m build-ups with 200m walk back recovery

Build-up meaning work into a pace you are comfortable with.  Run, do not jog, and run progressively faster if you are feeling up to it.  The most important part is to focus on run technique and staying relaxed while running faster.

In my years of coaching I’ve encountered many personalities, paradigms, and belief systems.  I consider myself an open, honest person; one who works to comprehend and accept many view points. The only attitude that I despise is one that uses others’ success as their failure.

This selfish attitude looks at the accomplishment of others as a fault in themselves.  ”That person got a raise before I did.”  ”So and so ruined the curve on the physics test.”  ”Mrs. Smith has a heavier deadlift than me and she started AFTER I did!?!”  When looking at the accomplishment of others they see nothing more than their own failures.  How could one be selfish enough to detract from someone’s success as a reason for pity?

An elite attitude is one who can feel good for someone else succeeding.  I believe we must first be able to celebrate the success of others, only then can we honestly celebrate our own success.  Elite is the person who sees someone successful and says “I can do that”.

The mom who wakes up before dawn bettering herself to be strong for her family is elite.  The man who battles a lifetime of negativity to finally get himself healthy is elite.  The 60 yr old who was “never an athlete” who develops a jump-rope skill and can jump on a 12 inch box is f-ing Elite.

They saw someone’s success and said, “Me, too”.

Elite is you.

Today Corey and David are running the ship as our other three coaches are in Charlotte learning better ways to mold and torture y’all.  Wish them good luck at their Level 1 CrossFit Certification.

Strength/Skill: 1 rep max Clean and Jerk

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Kettlebell Swing

Pushup

Squat

Congrats to Heather who had the greatest Day 1-Day 12 On Ramp improvement yet! 21:00 down to 7:56! See other results in today's comments.

Don’t forget RED SHIRT Friday is TODAY!

Strength/Skill Work:  Box Jumps 3-3-3-3-3-3-3  Work to add height each set for as many as you are comfortable.

WOD

21-15-9

Deadlifts (Use ~70% of DL 5RM not to exceed 225/155lbs)

Burpees

Immediately followed by 30 pull-ups

For time.

(Pull-ups are done AFTER the round of 9 deadlifts and 9 burpees.)

Version of this WOD last completed 100109.

Gymnast Kurt Thomas showing what’s possible with the “L-sit” (technically, this is a V-sit). Thanks to Lynnwood CrossFit for the image, and the sentiment: “quit whining about your L-sit!”

Strength/Skill Work Skin-the-cats 5×5, L or Tuck sit: How many sets does it take for you to complete three minutes?

WOD

7 Rounds of:

15 Sumo deadlift high-pulls (95/65lbs)

12 Jumping lunges (6 per leg)

9 Knees-to-elbows

For time.

Shanna with 145lbs clean & jerk for 7th in that event and 2nd place overall at the NC/SC Sectional this past weekend.

Strength/Skill Work: Hang Squat Clean

WOD

200m run

10 shoulder press @ 65% 1RM not to exceed 95/65

200m run

20 push-press

200m run

30 push-jerks

200m run

For time.

Last completed on 090106.

Katie pulling her way toward a 5th place finish in the first two events and earning a regional qualifying spot at this past weekend's NC/SC sectional!

Strength/Skill Work: Push Jerk

WOD

In 3 minutes complete the following:

400m run

Immediately followed by max rep clean and jerks

1 minute rest.

Repeat for 3 total rounds.

For the clean and jerk use 75% of today’s push jerk weight not to exceed 135lbs/95lbs.