• Get Your Belly FAT!! Part Two — Enhance performance without drugs

    Get Your Belly FAT!! Part Two — Enhance performance without drugs

    Last week we discussed engaging your diaphragm to get your belly fat before lifts. To read that post, click HERE! This week, we discuss the performance-enhancing aspects of getting a fat belly. To sum up last week, your diaphragm is a muscle in your mid-section that pushes the intestines down to make room for the […]

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  • 110205 Saturday

    110205 Saturday

    Strength/Skill Work Skin-the-cat 3×5, Turkish Get-up 3×3 per arm Partner WOD Complete two rounds of: Max reps dumbbell thrusters/200m run Max rep ring dips/200m run Max rep slam balls/200m run Max rep knees to elbows/200m run While one partner is running the other partner performs max reps of the assigned exercise. When the partner returns […]

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  • 110204 Friday “C&J EMOM”

    110204 Friday “C&J EMOM”

    Strength/Skill Work Split jerk: 2-2-2-1-1-1 WOD Every minute on the minute for 15 minutes complete: 2 (power) clean and jerks Only TWO attempts per minute!!! Begin at a weight you are comfortable with and work to go up in load as the minutes progress. You can also go down in weight if needed. Keep track […]

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  • 110203 Thursday “The Chief”

    110203 Thursday “The Chief”

    Strength/Skill Work Deadlift: 7 sets of 3 @ 1031 WOD AMRAP in 3 minutes of: 3 power cleans (~70% of max not to exceed 135/95lbs) 6 push ups 9 squats 1 minute rest between rounds Complete 3 rounds. This workout was last completed on 100824.

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  • 110202 Wednesday “Groundhog Day II”

    110202 Wednesday “Groundhog Day II”

    Strength/Skill Work Snatch: to a heavy single with NO PRESS OUT! WOD Complete three rounds of: 1 minute max rep kettlebell swings 1 minute max rep box jumps (24/20) 1 minute max rep sit-ups 1 minute rest

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  • 110201 Tuesday “Intervals”

    110201 Tuesday “Intervals”

    Strength/Skill: Chest to bar weighted pull-ups: 5-5-5-3-3-1-1-1 Work to add weight/reduce bands. Post your best 5,3 and 1 to comments To prepare for the WOD complete foot drills while resting during your sets of 5. Foam roll lower legs between 3s and run 200m between each set of 1. Work to gradually get faster over […]

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  • 110131 Monday

    110131 Monday

    Strength/Skill Work: Push-press 5-5-5-3-3-3-3 WOD Complete 4 Rounds of: Max reps in 45 seconds of Burpee Dumbbell Cleans (35/25lbs) 45 seconds rest Max reps in 45 seconds of Weighted walking lunge (75/50lbs) 45 seconds rest Score=total reps for Burpee DB cleans, every 5 feet on the SB WL is worth one point towards your overall […]

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  • March/April On Ramp 2011

    March/April On Ramp 2011

    Details for CrossFit Asheville’s March/April On Ramp session! The classes will be held Tuesdays and Thursdays from 7:30-8:30am. The session will begin March 15th and meet twice per week for six weeks. A $100 deposit will be required to reserve a spot in the class. We will begin accepting deposits at the gym tomorrow morning […]

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