TD 81

this morning was split into two parts: (1) squats and (2) a timed workout.  i programmed a timed 1000m swim for today, but our globo gym is currently renovating the pool, so i had to come up with something quick... why not substitute the swim for "Linda?"  ... haha, i sort of regretted it.

squats
5reps/100lbs, 5reps/125lbs, 3reps/150lbs, 3reps/175lbs, 3reps/200lbs, 5reps/225lbs

i definitely enjoy the 2nd week of 5/3/1 because the working sets are only 3 reps (haha a sheer sign of my laziness).  the common theme for this week is: based on HD's and my past performances, we have an idea of what our 1RM is on certain lifts through calculating percentages, it's just that we've never attempted anything close to our 1RM until this week.  we've never squatted anything heavier than 210lbs, so i'm glad we finally attacked this weight.  HD put this up 7 times!  i look forward to keep at it and continually improving.

next, for time
modified "Linda" (55 total reps of each exercise)
10-9-8-7-6-5-4-3-2-1 of
deadlift (210lbs)
bench press (140lbs)
hang power cleans (105)

as you can see, HD and i scaled the percentages based on a 140lbs person. deadlifts are supposed to be 1.5x your bodyweight, with bench at 1.0x and cleans at 0.75x.  also, the standard is squat cleans or regular cleans.  since HD and i are still improving our lower back strength, we modified the last movement to hang power cleans so that we wouldn't totally destroy our lower back.  according to the WOD Club the average time is 28mins and 3secs.  sooner than later, HD and i are going to start creeping on (and hopefully will start becoming competitive at) the Rx'd weights.  we'd love to get there now, but no rush.

here is Chris Spealler conducting "Linda" just to give you an idea of how great the elites really are:

Mr. Spealler is ridiculous and i aspire to have his fitness.

results
HD: 37min 53sec     DV: 27min 57sec

instead of taking a rest day tomorrow, we're going to sneak in a training day so that i can take wednesday off.  this is so that i can have one more training day on thursday, take friday off, and conduct the Men's Health Urbanathlon: NYC this saturday.  as i've stated before, it's crazy to think that the months have gone by so fast since we started writing this blog...

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cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer