• 110524 Tuesday

    110524 Tuesday

    A. Spend 10 minutes working handstand progressions. Goal of spending an accumulation of 2-4 minutes inverted. Focus on active shoulders and neutral midline position. B. Complete 4 rounds of the following working at a sustainable effort: 4 minutes of run/walk through 30m shuttle run circuit. (out & back to 10m, out & back to 20m, […]

  • 110523 Monday

    110523 Monday

    A. Hang power snatch 8 sets of 2-4 reps w/2 minutes rest b/w sets for emphasis on mobility B. Complete 4 rounds of B1/B2: B1. Barbell Reverse lunge @ 20×1; 6-8/leg No rest b/w legs. 30s rest b/f B2. B2. Wide grip supinated chin-ups @ 41X2; 4-6 reps. Rest 60s before returning to B1. C. […]

  • Local Farmers Markets

    Local Farmers Markets

    Michael Pollan’s, In Defense of Food, is a great read for those looking to change/improve their paradigm on what constitues healthy eating. If you never pick upthe book it can be summarized with the first three sentences, “Eat food. Not too much. Mostly plants.” We live in an incredible area to optimize the amount of […]

  • 110521 Saturday

    110521 Saturday

      Complete 4 rounds of A1/A2: A1. Sumo deadlift @ 4122; 4-6 reps Rest 30s before A2 A2. Behind the neck press @ 2223; 4-6reps Rest 1 minute before returning to A1. B. Front foot elevated to no more than 8″ split squat @ 2020; 8-12 reps/leg. Rest 1 minute b/w legs. Complete 3 sets. […]

  • 110519 Friday

    110519 Friday

    Following warm-up complete 4 rounds of A1/A2: A1. Back squat @ 2011; 6-8. Rest 30s before A2. A2. Bent over double arm row @ 2012; 6-8. Rest 60s before returning to A1. B. Power clean 1.1.1 Rest 10s b/w singles. 60s to move up in weight. Complete 4 sets. C. At the top of every […]

  • 2011 CrossFit Games Open Summary

    2011 CrossFit Games Open Summary

      Over 20,000 athletes competed worldwide in this year’s Sectional Competition which is by far the biggest pool of athletes involved yet. CrossFit Asheville will advance 7 athletes to this year’s Mid-Atlantic Regional Competition inFairfax, Virginia at the George Mason University Field House the weekend of June 3-5th. A significant portion of the CFA community […]

  • 110519 Thursday

    110519 Thursday

      A. Complete 5 rounds of A1/A2: A1. Max rep thrusters in 30s. Go up in weight as you are able to complete 8+ reps. Rest approximately 30s before A2. Be back to A1 at the top of every 3 minutes. A2. Ring rows x 5 reps @ 30X2. Get as horizontal as possible after […]

  • 110518 Wednesday

    110518 Wednesday

    Complete 5 rounds of A1/A2: A1. High box jumps 3-5 reps working up in height as you can complete 5 safely. 10s rest A2. Strict supinated grip chin-ups @ 21×0; Max reps -1. Rest 90s before returning to A1. B. Kettlebell swings 10-15 reps. Rest 90s x 4. Move up in weight as you can […]