TD 89

since this is the week of tough mudder, HD and i are pretty much going at 70%.  we are also in week 4 of our 2nd cycle of 5/3/1 and are de-loading.... haha however, i still did manage to sneak in one last tough WOD.  we split the morning up into: (1) bench presses and (2) a timed workout.

bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/135lbs, 5reps/170lbs, 5reps/205lbs

although my body wanted to push the weight up a lot more, it is definitely a much needed mental break in the cycle.  as i've said earlier, it's hard not to go 100%, but you have to stay disciplined and understand the importance of recovery... it was also reassuring that we got the reps we needed in and had a lot of energy to attack the next part of the training day... 'cause we knew it was going to be pretty challenging.

next, for time
5 rounds
15 hang squat cleans (75lbs... prescribed is 135/95, but we wanted to scale down to around 70% between the male & female prescribed... so [135+95]/2 *.7 = 80.5)
30 pushups

all in all, the squat clean is my least favorite movement and the i'm not going to enjoy it no matter how light or heavy i make the load haha.  the key is to embrace stuff you don't like and your weaknesses... and maybe eventually you'll end up liking those movements and perhaps turn them into your strengths.

results
HD: 12min 53sec     DV: 9min 31sec

afterward, TD and HD came over to watch some football!  TD is a pats fan and i'm a giants fan... needless to say, if you follow the NFL, you know which one of us was happy by the end of the night.  without gloating, that's all i have to say about that... we also tried something different and ordered "fat crackheads" from R.U. Grill... that in itself was a workout haha.

last cheat day... kinda... before saturday

three more training days left and the journey to tough mudder: tri-state 2011 will be over!  i'm glad we got to document this experience and hope to continue to set bigger goals for years to come... only time will tell.  aside from the remaining training days to look forward to, a few of us are also hanging out on thursday evening to celebrate the 236th Birthday of the United States Marine Corps & Veterans Day... great week ahead of us!

get involved w/or donate to the Wounded Warrior Project

cheers,

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