TD 32 - 4TWC's 50th post!

who would've thought we'd make it to these many posts?  when the guys and i talked about it, we were just hoping to stay some sort of consistent in working out... and i think the motivating factor was that people outside of our circle may be watching haha... so if it got to a world stage, might as well put on a performance.

well, this morning went well and we left puddles walking out of the gym.  HD and i split our session into 4 parts: (1) basketball drills, (2) tri-set of weights, (3) timed workout, and (4) moderate treadmill work.

warmup
for every spot on the floor, we put up 10 shots, totaling 100 shots in under 8 minutes.  haha, my goal was to make at least 10% at each spot and i made at least 30%.  what i am learning from these drills is that my mid-range jumper is my best weapon, as i went 7 for 10 to even 9 for 10 on the inner ring.  haha, the outside definitely needs work, but it's good that i realize i'm not a deep threat now (as most men dream of hitting the go ahead 3 to take the lead or win the game) and hurt my team later.

then, tri-set (similar movements to the CrossFit "Linda" WOD, but not prescribed pounds or rep patterns)

bench- 12 reps/95 lbs, 5 reps/235lbs, 6 reps/225lbs, 11 reps/185lbs
deadlift- 12 reps/30lbs dumbbell each hand, 10 reps/30lbs, 10 reps/30lbs, 8 reps/30lbs
hang squat & clean- 12 reps/30lbs dumbbell each hand, 10 reps/30lbs, 10 reps/30lbs, 8 reps/30lbs

we both felt strong this morning and doing deadlifts with dumbbells helped me work on my form.  i was able to straighten my back more and go lower.  i'm also glad i'm working on my depth with the hang squat & clean.

then, for time
100 meter farmer's walk w/45lbs plates in each hand
5 thrusters (75lbs)
20 flutter kicks

into 1-10/10-1
pushups/burpees

20 flutter kicks
5 thrusters (75lbs)
100 meter farmer's walk w/45lbs plates in each hand

here is HD's entire run:

at this point, HD ended up doing push presses instead of thrusters.  after this, we both decided that we hate burpees.

results
HD: 11min 12 sec     DV: 9min 7sec

lastly, treadmill:
12mins @ 8mph, 1.0% incline
total: 1.6 miles, approx. 189 calories burned

good times...  AM and TS are supposed to be working out this afternoon and hopefully we'll get to see their workout up soon.  fyi, my softball team won and clinched a playoff spot last night.  we have a doubleheader tonight, so hopefully i don't get home too late in order to get ready for tomorrow's training day.

hope the last month of summer is going well!

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness