TD 4

this morning's workout was pretty dynamic, starting off with a scaled down version of may 7th's WOD from the CrossFit main site to warm up, then moving on to supersets that focused on legs and shoulders, and finishing with light treadmill work.  there was a noticeable increase of people at the gym, which looks to be mostly college kids... which is surprising, because i never woke up that early when i was in college haha.  oh well, maybe that's just me.  below are our results:

11-8-5 (scaled down from 21-15-9)
you do 11 reps of each exercise, then 8, then 5 for time... rest when needed but do it as fast as you can:
box jump
55lbs hang power snatch (modified from a 75lbs power snatch)
pullup (kipping is allowed for CF pullups, however my stubborn body rarely does because i'm used to doing strictly dead hang)

HD finished in 5mins and 54 seconds.  i finished in 2mins and 16 seconds.  here is my first set (11 reps of each exercise) going through this modified WOD:

it's good that we started filming our workouts so we can see where we have to improve our form.  i have to stop cheating on box jumps and have to work on my power snatch... then we moved on to:

 

HD doing his 1st set of the 2nd superset:

 

my comments in this vid were geared towards the "rapture."  i still can't get over it... anyways...
treadmill work:

0-3minutes: 6.5mph

3-6minutes: 7.0mph

6-9minutes: 7.5mph

9-12minutes: 8.0mph

12-15minutes: 8.5mph

15-15:49minutes: 9.0mph

total of 2 miles and 243 calories burned (again... supposedly)

after i came home from work this evening, i moderately ran 3 miles and did 1 set of active recovery exercises....  once grad school is done, i can't wait to log more miles on the road...   sorry for posting sooo after the fact.  will be posting around the same time on tuesday and wednesday cause i'll be in the city until late.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness