two more new joins! & TD 26

last week, 4TWC grew to 15 members strong... i finally got around to making a graphic for our two new members- athletic brothers who have picked up the itch for obstacle courses.  veterans of a couple mud runs, DD & MD have decided to test their mettle against TM: tri-state, the longest and toughest challenge in the region.  they are a great addition to the team and i look forward to training with them further.

this morning, HD and i decided to test our work capacity and split up our session into 4 parts: (1) basketball drills, (2) swim, (3) timed workout, and (4) moderate speed work on the treadmill.

warmup
we conducted the same jump shot drill from TD 23, putting up a total of 50 shots each in under 5 minutes.  i'm actually being selfish with our warmups, by conducting basketball drills, because of the corporate league i'm in.  haha, i did pretty well in my first game a couple of weeks ago, and since i missed two weeks, i don't want to perform poorly upon my return this week.

swim
200m sidestroke, alternating sides every 25m
then 25 dive bombers
200m freestyle

i showed up to the gym feeling really sore from yesterday's workout, but the basketball drills and swim did the trick in warming up my body for the final two parts.  the warming up process did leave me a bit fatigued though.

for time
25 flutter kicks (4 count)
25 back squat (95lbs)
25 bench press (95lbs)
25 deadlift (135lbs)
25 flutter kicks (4 count)

here is me entire run:

what i notice in the video is that i'm not really flexible (or actually have to stop being lazy).  i need to straighten out my legs for my flutter kicks.  at the time of performing squats, it felt that my depth was pretty good.  after review, i need to go lower and really work on my form.  i also have to work on my deadlifts- drop my butt lower and stop rounding out my back.  hopefully sooner than later i'll finally get it- thank God for youtube...

results
HD: 6min 55sec     DV: 5min 53sec


treadmill
1 minute ladder @ 1.0% incline and 8.5mph
1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, 1 min on, 20 sec off, 1 min on, 30 sec off, 1 min on, 40 sec off, 1 min on, 50 sec off, 1 min on
total: 11min of actual running, approx. 1.56 miles covered

afterward, HD and i were drenched, but felt ready to tackle the day... sort of.  unfortunately my attention to detail was poor today, as i got on the wrong train, ruined my trousers by spilling cream cheese all over them, lost my work ID while walking to lunch, and made a few errors while conducting research for some reports... all in all, tomorrow is another day and if those are the extent of my troubles, then i really have nothing to worry about.  the men and women who give up their own simple liberties to protect mine each day are always in my thoughts and it's because of their hard work, i can earnestly state, "life is good..."  no matter how many wrong trains i get on, the amount of trousers i ruin, or IDs i lose...  God bless our young men and women in uniform.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness