TD 69 & TD 70

today, HD and i conducted a two-a-day to catch up with workouts since i will be attending the CrossFit Level I seminar all weekend.  in the morning we completed week #3 of 5/3/1 w/overhead presses:

TD 69

click me

we decided that it'd be overkill if we did a metcon in the morning and afternoon since we are going heavy with overhead presses and deadlifts.  we ended the session and went to work.  HD recorded gains after the 6th set of overhead presses while i stayed the same.  as i've stated before, as long as my squats & deads level up, i don't mind plateauing with my presses for the moment.

after work, we met at the gym for TD 70
we split the session up into 2 parts: (1) lifts and an (2) AMRAP

lifts
superset
deadlifts- 5 reps/115lbs, 5 reps/145lbs, 3 reps/170lbs, 5 reps/215lbs, 3 reps/245lbs, 6 reps/275lbs
leg curls- 12 reps/65lbs x 5, no 6th set

quad set x 5
walking lunge- 20 steps w/25lbs plates in each hand
15 bicycles
15 weighted situps (25lbs)
15 flutter kicks (4-count)

HD & i definitely got stronger w/our deadlifts, so i was pretty pleased about that.  i can't wait to deload next week...

last, 15min AMRAP
12 hand release pushups
6 pullups
12 push thrus
6 dips

definitely do not sleep on this one.  the HR pushups sneak up on you.

results
HD: 8 rounds +11 HR pushups
DV: 10 rounds +12 HR pushups, 6 pullups, 12 push thrus, 2 dips

... i wish i at least finished my 11th round... i hate coming close like.  every second counts and next time i won't waste it taking unnecessary rest breaks.

and that's basically that.  i'm pretty excited about having a CrossFit weekend and don't know what to expect really.  i've studied the fundamentals manual and am looking forward to learning more!

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness