TD 2

this morning HD and i hit the gym up a little later than usual, around 6:10am.  we were out by 6:45am because we didn't stick around to swim... haha we couldn't.  we thought it'd be a good idea to mix a scaled down version of the WOD (workout of the day) from 5/16 off the CrossFit website, do a tabata on the treadmill, then swim 300m.  here was the plan as follows:

AMRAP (as many reps as possible)
for 5 minutes
225lbs deadlift, 3 reps (scaled down from 275lbs)
75 lbs push press, 7 reps (scaled down from 115lbs)

HD did 5 rounds + 3 deadlifts & i did 7 rounds in 5 minutes.  here is HD doing work in the middle of his 3rd & 4th round.

rest as needed

TABATA on the treadmill
20:10 x 8
set it to 6.5mph and 12% incline (supposed to be set at 0-30sec slower than your best 5k speed)
run for 20 seconds, hop off for 10 seconds and do that 8 times

HD on the last 20 seconds of his tabata:

you can definitely hear me panting like a little thirsty puppy...

rest as needed

300 meter swim (we were pretty wiped after the tabata, so we didn't do this part)
Partitioned by 50 meters, 50 meters, 25 meters, 25 meters, 25 meters, 25 meters, 50 meters, 50 meters
in between each lap, rest 30seconds to 1minute

probably going to rest tomorrow, feeling sore... that's the thing about getting better. you want to challenge yourself, but you don't want to over do it.  you also don't want to cheat yourself and take it easy, so you have to find that balance.  listen to your body and "flow with the go" as the Gracie family says.

get involved w/ or donate to the Wounded Warrior Project

cheers,


-DV _ level ^ fitness