CrossFit Asheville

120517 Thursday

Shanna — Thu, 17 May 2012 07:00:06 +0000

Strength/Skill Development

Complete 3 sets of A1/2:

A1. Sumo deadlift @ 2111; 6-8

A2. Ring push-up @ 20×0; AMRAP -1

Rest 2 minutes

WOD

Complete 2 rounds of:

AMRAP in 3 minutes:

4 pull-ups

8 thrusters (50-60% of a multi-rep max NTE 75/55lbs)

In 3 minutes complete 2 minutes of rowing at conversation pace

AMRAP in 3 minutes:

Inverse burpee x 4

Wall ball x 8

In 3 minutes complete a 400m run (optional: add 25-50lb sandbag)

Goal: More reps per AMRAP second time through.

Post best SDL, total ring push-ups and total score of both AMRAPs in Rnd 1/Rnd 2 & thruster load. (12 possible points per round)

Chamber Challenge 5k- Friday, June 1st!

Shanna — Wed, 16 May 2012 14:16:03 +0000

Join us for the sixth annual Chamber Challenge 5k

Friday, June 1, 2012 at 4:30 p.m.

The Chamber Challenge 5k encourages all employees to make healthier decisions. As this year’s race approaches, we encourage all area businesses to get their staff involved for a fun Friday afternoon dedicated to promoting wellness in our community.

In addition to encouraging fitness, the Chamber’s 5k is a proven team-building activity with team and individual registrants welcome. The course was designed so anyone can participate in the event, regardless of whether you choose to run, jog or walk. Individuals of all fitness levels are welcome on race day! Take advantage of free training runs every Wednesday through May 23.

Early bird registration before May 18^th, registration is $100 for teams of four and $30 for individuals.

After May 19^th, registration is $120 for teams and $35 for individuals. Registration is all online .

For more information, please contact the race director at828.232.2247 or at vsalomo@ashevillechamber.org.

Chamber Challenge Links

Building Community Through Business

Connect. Engage. Impact. Thrive.

120516 Wednesday

Shanna — Wed, 16 May 2012 07:03:58 +0000

Strength/Skill Development

A1. Weighted pull-up: 5, 5, 3, 3

A2. Back squat: 8-10 x 3 sets.

B. DB split squat @ 2011; 6-8/leg x 3. Rest 60s b/w legs

WOD

Complete 3 rounds of:

10 manmakers

400m run

for time.

Post best BS x 10, weighted pull up & overall time with DB weight.

120515 Tuesday

Shanna — Tue, 15 May 2012 08:17:55 +0000

Strength/Skill Development

A1. Shoulder press: 5, 5, 5, 3, 3, 3, 1

A2. DB row @ 20×1; 6-8 reps x 4 sets (following the first and second sets of 5s & 3s in the press.)

Rest 2 minutes (3 minutes for sets that do not include the DB row)

WOD

On a continuously running clock complete 3 rounds of:

60s row (cals)

60s box jump (NTE 24/20″)

60s slammer

60s toes to bar

60s rest

Post best press x 5/3/1 & total score for all three rounds.

120514 Monday

Shanna — Mon, 14 May 2012 06:52:35 +0000

Strength/Skill Development

A. DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 4. Rest 10s b/w legs, 60-90s b/w sets.

B. KBS 1s hold overhead: 10-15 x 3. Rest 60s b/w sets.

WOD

Complete 4 rounds of:

8 Deadlifts (70-80% of a multi-rep max NTE 225/165lbs)

15 Hand-release push-ups

25 Double unders

for time.

Post best weights for RDL, KBS & overall time with DL load.

120512 Saturday

Shanna — Sat, 12 May 2012 11:22:43 +0000

Happy 10th Anniversary to Tina & Dan!

Strength/Skill Development

A. DB Split squat @ 2011; 6-8/leg x 3. Rest 60s b/w legs

B. BB row @ 2011; 10-12 x 2 sets. Rest 2 min b/w sets.

WOD

In teams of 2 each person completes 7 rounds of the following:

8 DB/KB snatch (4/arm)

4 burpee box jumps (NTE 24/20″)

30m run x 2 (run out to 30m & back)

Only one person working at a time. When partner A returns from the run partner B may begin & partner A rests. Continue in this fashion until both partners have completed 7 rounds.

120511 Friday

Shanna — Fri, 11 May 2012 07:37:50 +0000

Strength/Skill Development

A1. Romanian deadlift @ 2011; 4-6 x 4 sets.

A2. Ring dip @ 30×1; 5-6 x 3 sets. Add weight as able to the full dip or for weighted eccentric training.

WOD

Run 400m

AMRAP in 4 minutes of:

pull-up x 5

wall ball x 10

Run 400m

AMRAP in 4 minutes of:

hand-release pushup x 7

row 150m

Run 400m

AMRAP in 4 minutes of:

Slammer x 10

walking lunge x 20 (10/leg)

Run 400m

Subtract 12 minutes from your overall time.

Post best RDL & ring dip load/reps, AMRAP score for each couplet and overall time MINUS the 12 minutes of AMRAP (mile time).

120510 Thursday

Shanna — Thu, 10 May 2012 07:21:39 +0000

Congrats to Beth & her nephew, Scott, who both completed their first half marathon this past weekend! Scott dropped 50lbs in preparation for the race!

Strength/Skill Development

A1. Back squat: 6, 4, 2, 6, 4, 2

A2. Bent arm hang: Accumulate 40-50% of your max x 5 sets.

B. DB alternating forward lunge @ 2011; 8-10/leg x 2. Rest 90s b/w sets.

WOD

Complete 4 rounds of:

5 squat clean thrusters (70-80% of a thruster multi-rep max NTE 135/95lbs)

200m run

for time.

Post best BS x 2, overall time and thruster load.

CFA Tank Top Pre-Order

Shanna — Wed, 09 May 2012 09:29:40 +0000

Pre-order a tank for the price of $15 by emailing ShannaDuvall@Gmail.com BEFORE Friday May 11th at noon with your size. You can view the style of the Bella Ladies Triblend Racerbank Tank here.

Rate following pre-order will be $20 and extras will be limited.

Please don’t hesitate if you have any questions!

120509 Wednesday

Shanna — Wed, 09 May 2012 08:15:29 +0000

Yeah RICE!!!

“Montezuma’s Revenge”-Katie Rice

This Cinco de Mayo I took my Montezuma’s Revenge on the Pisgah Mountain Bike Adventure Race. Having DNF’ed the last two years, it felt mighty good when my teammate and I rolled in to the finish line just before dark. At 8 am we (teams of two) were given our maps and the surprise checkpoints we were required to navigate to all around Pisgah Forest. It took us 12 and a half hours. We placed 61^st out of 100 teams. There were 5 woman/woman teams and WE came in second! Due to some really good training, both on the bike and at the gym, I was able to push myself past what I thought possible. It feels amazing to be 38 and be continually rising to my next levels of capabilities. Many thanks and appreciation to Corey for working with me on this path of endurance training…and to ALL my peeps at CrossFit. I saw everyone’s faces and drew on everyone’s cheers throughout the day. When I felt like quitting, all the “C’mon Rice” cheers in my head helped tremendously!

Strength/Skill Development

A. Shoulder Press: 5-5-5. Rest 3 minutes b/w sets

B. Push-press: 3-3-3. Rest 3 minutes b/w sets.

WOD

AMRAP in 10 minutes of:

7 hang power cleans (60-70% of a multi-rep max NTE 115/75lbs)

7 knees to elbows

7 burpees

Post best press x 5, push-press x 3 & total rounds+reps with HPC load.