Are You Fit Challenge Update & TD 27

due to a lot of things going on this upcoming weekend, the Are You Fit Challenge has been moved to sunday, august 7, from 2:30pm to 6:30pm.  entry is only $6 and the male and female winners of the challenge will receive a $50 gift certificate to Dick's Sporting Goods.  half of the proceeds will be donated to the Wounded Warrior Project.  the event will be controlled by TS w/the aide of 4TWC and will definitely be a body breaker.  check out the facebook fan page for more info.

so this morning, HD and i split our session up into 3 parts: (1) basketball drills, (2) a timed workout, and (3) light treadmill work.

warmup

basically we set aside 15 minutes to work on defensive drills (lateral movement, cutting, back pedaling, and defending the ball handler), as well as dribbling drills.  it was a good change of pace from merely shooting the ball.  my legs were really sore at the beginning of the drills, but by the end, they were ready to work the rest of the day.

then, for time

100m farmer's walk w/45lbs plate in each hand

then rounds of 12-15-21-15-12 (75 rep total) of

box jumps

burpees

hang power cleans (55lbs)

then conclude w/100m farmer's walk w/45lbs plate in each hand

here is HD on his first round:

results

HD: 13min 32sec     DV: 11min 15sec

lastly, we hit the treadmill

21min @ 1.0% incline

0-2min @ 7mph

2min-10:30 @ 6.5mph

10:30-16min @ 6.8min

16-21min @ 7mph

total: 2.36 miles and approx. 274 calories burned

so far, HD and i have left the gym drenched the last 3 days haha... looking forward for tomorrow (should be a light day).  on my way to a softball game in central park, which is why i'm blogging now.  hope everyone out there is enjoying their summer...

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness