2012 Off Season TD 1

4TWC successfully accomplished what we sought out 6 months ago on saturday.  i want to get most of the media together before i write about it, so i'm going to go ahead and let you know what HD and i did for this morning's session.  we split it up into: (1) squats, (2) a superset, and (3) a timed workout.

we are going to mix it up for the next 4 weeks away from 5/3/1 and conduct our strength lift as follows:

week 1: 65% 1RM
week 2: 75% 1RM
week 3: 85% 1RM
week 4: 60% 1 RM

then into the new year, we'll either do this for one more 4-week cycle or ramp 5/3/1 back up again.

squats
5reps/135lbs, 5reps/180lbs, 5reps/180lbs, 5reps/180lbs, 5reps/180lbs

after tm: tri-state, haha, the legs felt shaky for the first two sets.  but the last three felt really strong and i'm glad the effects from this weekend's challenge didn't hinder this lift.

next, superset
power clean- 5reps/95lbs, 5 reps/95lbs, 5 reps/95lbs
toe-to-bar- 10reps, 10reps, 10reps

i figure the superset for the next 4 weeks will help us practice some skills.  HD is anxious to bump the weight up on the power cleans.  we both need to work on our kipping for the t2b, but i know it'll come w/time.

last, for time
8 rounds
swim 50 meters
5 burpees

it was great to get back into the water (haha despite being in the water for most of the day on saturday) and get some reps in.

results
HD: 16min 35sec     DV: 13min 50sec

HD's strokes are getting a lot better.  we both could push faster and swimming is something we're going to have to incorporate more into the sessions, especially once 2012 officially starts.

and that's that.  here's a view of the t-shirts we wore over the weekend:

front logo on upper left chest

back

so as soon as i get the majority of media about this weekend situated, probably around this evening, then that's when you'll see that entry up.

get involved w/or donate to the Wounded Warrior Project

cheers,


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