i also found out today that i passed the ANSI Accredited CrossFit Level 1 Certificate Course and am officially a CF-L1 Trainer! for the most part, i wasn't planning on getting paid to coach anyone in the near future... maybe open an affiliate down the road, who knows? as i've stated before, it was a great experience and i'm glad to be officially part of the world's greatest fitness network.
moving along, HD & i split up the morning into two parts: (1) deadlift and (2) a timed swim workout.
deadlift
5 reps/125lbs, 5 reps/155lbs, 3 reps/190lbs, 5 reps/125lbs, 5 reps/155lbs, 5 reps/190lbs
i think this deload week was really beneficial, as i can feel my body recovering and getting amped up for next week's training days. this completed HD's and my first cycle with 5/3/1 and it looks like we're going to stick with it. HD has made considerable gains and i feel like my weak lifts are catching up to my strong ones... haha finally!
next, for time
8 rounds
50m swim
25 air squats
we rarely swim and this is a monostructural movement i would like to get good at. i started to tire out at the midway point, taking quick breathers every 25 meters. eventually, i'm going to do this workout unbroken and faster. HD & i definitely need to train and practice more.
results
HD: 21min 29sec DV: 15min 1sec
haha i was actually racing against the clock during my last round of air squats and tried to get sub-15... to no avail, i should've sucked it up and took less breathers... every second counts.
i would also like to share this video i saw on CrossFit Endurance, which came from last week's "whiteboard wednesday" and discusses the military athlete and how to include rucking into your programming. great insights:
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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