TD 85

HD and i took an additional rest day yesterday, so i was supercharged to workout this morning.  i didn't feel any soreness from saturday's race and my body was good to go.  we split the session up into (1) bench presses and (2) a timed workout.  this marks the beginning of our third week of our second cycle of 5/3/1 - meaning that this week is going to be our heaviest.

bench presses
5reps/130lbs, 5reps/160lbs, 3reps/190lbs, 5reps/240lbs, 3reps/270lbs, 2reps/305lbs

as you can see i PR'd again!  this is the first time i've benched anything heavier than 300lbs... now only if my deadlift could surpass this like a normal person then i'd be even happier!  HD also PR'd today as well as he hit 225lbs two times!  sooner than later, he's going to be lifting the same weight as me and eventually surpassing me... 

next, for time
5 rounds
15 front squats (55lbs)
200 meter shuffle
10 hip extensions

here is my 3rd round:

as you can see, i didn't go all the way down on my hip extensions... don't let this sequence fool you and the hip extensions sneak up on you if you do attempt this WOD!  by my 3rd round, it felt like i did a ton of really heavy deadlifts.  HD said the same thing and you can also see that i am running funny!

results
HD: 11min 7sec     DV: 9min 52sec

obviously the goal for next time when doing hip extensions during a WOD like this is the full range of motion.  i think when our lower backs get stronger, we'll be able to run normally and even faster, cutting down our times.

to end of, i would like to share a CFE Whiteboard Wednesday video about tapering since we only have 11 days left until Tough Mudder: Tri-State 2011!  can you believe it?

it just so happens that it'll be our 4th week of 5/3/1- our de-load week, which is perfect for tapering.  i'm confident that HD and i will be able to provide the rest of our team with either strong leadership or support, which ever of the two is needed.

get involved w/or donate to the Wounded Warrior Project

cheers,

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