Monday, November 28, 2011

2012 Off Season TD 9

so last night i stayed up pretty late trying to find a challenge in the near future for me and at least one more team member from 4TWC to participate in... after deliberating with AM, we decided that we'll put our hats in for a GoRuck Challenge in the march/april time frame (St. Patty's Day Weekend).  once it's official, i'll be sure to let you guys know which one we do.  here is a video that'll give you an idea of what this type of challenge consists of:


what attracts me to these sort of events is (1) a portion of the money goes toward a military charity and (2) the focus is on teamwork.  most of the things i'm involved in in my life are centered on the whole, as opposed to the individual.  i believe participating in these events is good practice and a great dose of a different perspective that is needed once in awhile to ground an individual and make he/she realize that greater things are possible if people work together...

with that said, haha, i got 3 hours of sleep before the training day started... this morning, HD and i split the session up into (1) squats, (2) a superset, and (3) a timed workout.

squats
5reps/135lbs, 5reps/230lbs, 5reps/230lbs, 5reps/230lbs, 5reps/230lbs

i'm pretty pleased that our legs are catching up with our upper bodies and sooner than later, will finally be stronger... like they're supposed to be haha!  switching to a minimalist shoe, i'm able to drive the weight with my heels better.

next, superset
power clean- 5reps/125lbs, 5reps/125lbs, 5reps/125lbs
toe to bar- 10reps, 10reps, 10reps

HD's power cleans are getting to be effortless and his racking up to par.  i have to keep working on my rack position.  as for t2b, haha, we still haven't gotten the kip down.  however, we do enjoy the practice.  all in all, this superset is my least favorite one and for whatever reason, is really draining for me.  haha i'm happy to be moving on from it in a couple of weeks.

last, for time
"JT" - a Hero WOD in honor of Petty Officer 1st Class Jeff Taylor who was killed in Afghanistan in June 2005.
21-15-9 reps
handstand pushups
dips (ring dips are rx'd, but we don't have a place to use the rings at our globo gym)
pushups

HD and i already knew this was going to be a killer on the upper body... which it was.

results
HD: 18mins 42sec     DV: 8min 14sec

the disparity was in the handstand pushups.  both of us have to work on our shoulder strength and just bodyweight movements in general.  i definitely felt that my upper body was inflated afterward.

barring any setbacks, we should be ready to roll tomorrow morning.  i may go for a run later this afternoon/evening with the puppy... will let you know if i do.

hope everyone enjoyed their Thanksgiving Weekend!

get involved w/or donate to the Wounded Warrior Project

cheers,

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

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