TD 9

a week after vegas, i was fortunate enough to spend the weekend in east hampton with a great group of friends for LM's birthday.  always an enjoyable time every time i hang out with them...

happy birthday!

poolside - east hampton

this morning, it was time to get back to work.  HD and i focused on shoulders and legs to start the week off:

3-5-7-9-7-5-3 reps for time
65lbs push press
box jump
65lbs hang power snatch
65lbs overhead squat

here is HD starting off the morning:

results
HD: 15min 48sec     DV: 11min 3sec

next, we followed up with a tri-set of squats, kettlebell swings, and dumbbell thrusters.  we added in the thrusters to simulate movements performed in a CFT.

 after this workout, i'm really thinking it's time to man up and buy a heavier kettlebell... definitely closer to the prescribed weight for men in CrossFit's Helen.  here is a video of me going through the first set of this tri-set:

after reviewing the video, i noticed i wasn't consistent with the depth of my squats.  i have to get low all of the time... at the end, we didn't expect to be that taxed after those two rounds of exercises... but since we were, we figured we earned a cardio session on the bike as opposed to the treadmill.  we ended up doing 12 minutes at level 5, burning 71 calories, and covering 2.46 miles.  good to be back in the gym.

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cheers,


-DV _ level ^ fitness