Totally Prepared

Xi XiaNews9 Comments


CrossFit Total tomorrow and/or Saturday

A. Hang Power Snatch: 8 x 1; 70% effort max. Rest as needed, keep technique crisp.
B. Airdyne 30 units @ 110% x 4; rest ~ 4 min b/t intervals.
– 110% means “turn it up to 11”. If you are not feeling tummy tumbles, you didn’t go 110%, you didn’t see Jesus as it were.

C. Spend the remaining time foam rolling and doing stretching/mobility on your problem areas. Prepare for CFT tomorrow.

Aaron in the hay day, on a 10-day bike tour of Alaska, will be “diversifying” his training after this conclusion of the bike season.

9 Comments on “Totally Prepared”

  1. J: comments from you are only accepted in the form of a Haiku. Please try again.

  2. Aaron, you enjoyed to travel with your bike to Alaska. That’s long way.

  3. From Crossfit Lindy:

    3 rounds for time of:
    250 Meter Row
    8 Power Cleans @95, 65
    8 Ring Dips


  4. three years, the bucket.
    from which chalk flows freely, yes.
    the same it remains?

  5. Sadly, no Crossfit Total for me…move some iron ladies and gentlemen…

    From Crossfit Jackson Hole (which is really the 5×10 “fitness center” in my hotel)

    21-18-15-12-9-6-3 push-ups (games std.)
    21-18-15-12-9-6-3 squats
    21-18-15-12-9-6-3 plank DB rows – 40#
    21-18-15-12-9-6-3 sit-ups (anchored)


    Also, a giant wild moose walked across the 10th tee box of the golf course I played today, right as I was about to tee off.

  6. Perhaps Eric and I can make up CF Total next week? I’ve decided not to do it a few hours before starting Hood to Coast. Good luck to anyone else running!

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