this morning, HD & i conducted our last workout of 2011. we split the session up into (1) overhead presses, (2) a superset, (3) weighted situps, and (4) a light treadmill run.
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/135lbs, 3reps/150lbs, 1rep/170lbs
next, superset
front squats- 3reps/175lbs, 3reps/175lbs, 3reps/175lbs
tricep rope extension drop-set- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
next, as many as possible
20lbs weighted situps
results
HD: 50reps DV: 50reps
last, treadmill
15mins @ 7mph, 1.5% incline
total: 1.75miles, approx. 212 calories burned
short & simple... i'm ready to kick off the new year in utah now.
hope you all are enjoying the holidays.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Wednesday, December 28, 2011
Tuesday, December 27, 2011
2012 Off Season TD 29
this morning, HD, TT, and i split the session up into (1) deadlifts, (2) a superset, and (3) a timed workout.
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 5reps/235lbs, 3reps/265lbs, 3reps/300lbs
HD hit 385lbs for 1 rep on his last set! i think i've finally gotten back on the progressive track and could be looking at a new 1RM for this rep.
next, superset
clean & jerk- 1rep/155lbs, 1rep/155lbs, 1rep/155lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps
by the end of the training day (approximately 50mins), we would have completed 95 pullups.
last, for time
1/2 "Holbrook" - a Hero WOD named after U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan.
5 rounds (rx is 10 rounds)
5 thrusters- 95lbs (rx is 115lbs)
10 pullups
100m run
(rx is rest 1min after each round, but since we cut the time in half, we figured we'd run straight through it)
here are TT's first couple of rounds:
this killed me... end of story.
results
TT: 8min 53sec HD: 6min 27sec DV: 6min 8sec
tomorrow is the last 4TWC training day of 2011... and possibly my last training day individually as well, unless i manage to get something going in park city, utah this weekend... we shall see.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 5reps/235lbs, 3reps/265lbs, 3reps/300lbs
HD hit 385lbs for 1 rep on his last set! i think i've finally gotten back on the progressive track and could be looking at a new 1RM for this rep.
next, superset
clean & jerk- 1rep/155lbs, 1rep/155lbs, 1rep/155lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps
by the end of the training day (approximately 50mins), we would have completed 95 pullups.
last, for time
1/2 "Holbrook" - a Hero WOD named after U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan.
5 rounds (rx is 10 rounds)
5 thrusters- 95lbs (rx is 115lbs)
10 pullups
100m run
(rx is rest 1min after each round, but since we cut the time in half, we figured we'd run straight through it)
here are TT's first couple of rounds:
this killed me... end of story.
results
TT: 8min 53sec HD: 6min 27sec DV: 6min 8sec
tomorrow is the last 4TWC training day of 2011... and possibly my last training day individually as well, unless i manage to get something going in park city, utah this weekend... we shall see.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Monday, December 26, 2011
2012 Off Season TD 28
because i'm weak, i wasn't able to workout in the morning the day after Christmas. i gave in to imbibing, dancing, and singing with my family. i met up with HD & TT in the afternoon and we split up the training day into (1) bench presses, (2) a superset, (3) squats, (4) another superset, and (5) a light treadmill run. we had to include two major lifts in one session because i'm leaving for utah on thursday and, of course, we gotta stay close to schedule haha.
bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/255lbs, 3reps/290lbs, .5rep/320lbs, .5rep/315lbs
as you can see i didn't have any gas in the tank to put up 320 and 315. HD & TT said if i just went for 315 at the outset, i probably would've been able to get 1 full rep... haha they're just being nice. 290 felt alright and i think 305-310 would've gone up cleanly. HD is getting strong! he hit 225lbs for 3 reps. he's going to catch me sooner than later.
next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 1rep/125lbs, 1rep/125lbs, 1rep/125lbs
for the next cycle, i think i'm going to decrease the load and work on reps. my 1 reps were hitting, but definitely not pretty. i need to scale down, however HD's form is looking good.
next, squats
5reps/110lbs, 5reps/135lbs, 3reps/160, 5reps/200lbs, 3reps/230lbs, 3reps/255lbs
i was pretty happy with this lift. felt really strong my last set.
next, superset
burpees- 14reps, 12reps, 10reps
wall-assisted pistols- 14reps (7 each leg), 12reps (6 each leg), 10reps (5 reps each leg)
TT agreed that the pistols were horrible. i can't wait until we don't have to use the wall for support.
last, treadmill
15mins @ 7.5mph, 1.5% incline
total: 1.87 miles, approx. 227 calories burned
definitely glad we didn't do any timed WODs today lol... plus the globo gym was crowded and it would've been annoying to explain why we have to "hog" the weights and space. so it was nice to end of with a LSD- light & refreshing. as you can see, we did a lot this session, which i don't normally like to do... but we had time and like i said before, i had to catch up for missing this morning.
and that's that. no drinking tonight, so i will definitely be able to meet HD in the morning. TT may or may not join us permanently, however, he might be drinking right now since he has the whole week off from work haha.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/255lbs, 3reps/290lbs, .5rep/320lbs, .5rep/315lbs
as you can see i didn't have any gas in the tank to put up 320 and 315. HD & TT said if i just went for 315 at the outset, i probably would've been able to get 1 full rep... haha they're just being nice. 290 felt alright and i think 305-310 would've gone up cleanly. HD is getting strong! he hit 225lbs for 3 reps. he's going to catch me sooner than later.
next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 1rep/125lbs, 1rep/125lbs, 1rep/125lbs
for the next cycle, i think i'm going to decrease the load and work on reps. my 1 reps were hitting, but definitely not pretty. i need to scale down, however HD's form is looking good.
next, squats
5reps/110lbs, 5reps/135lbs, 3reps/160, 5reps/200lbs, 3reps/230lbs, 3reps/255lbs
i was pretty happy with this lift. felt really strong my last set.
next, superset
burpees- 14reps, 12reps, 10reps
wall-assisted pistols- 14reps (7 each leg), 12reps (6 each leg), 10reps (5 reps each leg)
TT agreed that the pistols were horrible. i can't wait until we don't have to use the wall for support.
last, treadmill
15mins @ 7.5mph, 1.5% incline
total: 1.87 miles, approx. 227 calories burned
definitely glad we didn't do any timed WODs today lol... plus the globo gym was crowded and it would've been annoying to explain why we have to "hog" the weights and space. so it was nice to end of with a LSD- light & refreshing. as you can see, we did a lot this session, which i don't normally like to do... but we had time and like i said before, i had to catch up for missing this morning.
and that's that. no drinking tonight, so i will definitely be able to meet HD in the morning. TT may or may not join us permanently, however, he might be drinking right now since he has the whole week off from work haha.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Sunday, December 25, 2011
Merry Christmas!
HD & i were unable to workout this morning because our globo gym isn't open today. i did manage to squeeze in quick workout before i start going nuts on holiday food and spirits:
**my wife's parents have a schwin 420 elliptical that i set to level 10**
elliptical for 2mins
25 pushups
elliptical for 2mins
15 twisting crunches to the left
15 twisting crunches to the right
15 push throughs
elliptical for 2mins
15 handstand pushups
elliptical for 2mins
25 air squats
elliptical for 2mins
15 burpees
25 bicycles
it took about 15mins, got a good sweat going, and now i'm ready to eat guilt-free without taxing myself too much to do a two-a-day tomorrow.
Merry Christmas to you all & Happy Birthday Jesus... sort of!
get involved w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
**my wife's parents have a schwin 420 elliptical that i set to level 10**
elliptical for 2mins
25 pushups
elliptical for 2mins
15 twisting crunches to the left
15 twisting crunches to the right
15 push throughs
elliptical for 2mins
15 handstand pushups
elliptical for 2mins
25 air squats
elliptical for 2mins
15 burpees
25 bicycles
it took about 15mins, got a good sweat going, and now i'm ready to eat guilt-free without taxing myself too much to do a two-a-day tomorrow.
Merry Christmas to you all & Happy Birthday Jesus... sort of!
get involved w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Saturday, December 24, 2011
2012 Off Season TD 27 - Christmas Eve
this morning, HD & i concluded our 2nd week of this cycle of 5/3/1. we split up our sessions into (1) overhead presses, (2) a superset, (3) box jump practice, and (4) a light run on the treadmill.
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 3reps/125lbs, 3reps/140lbs, 3reps/160lbs
despite going out again last night haha, i actually felt strong on this lift. perhaps it's because i had a big meal with my drinks.
next, superset
front squat- 3reps/155lbs, 3reps/155lbs, 3reps/155lbs
tricep rope extension drop-set- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
we really wanted to either increase the load or rep scheme, but decided not to over do it. i'll have to look into it when i program for the next month. haha, we did want to save some leg strength for practicing some box jumps.
next, box jumps
1rep/30inches, 1rep/34inches, 1rep/36inches, 1rep/38inches (slightly under)
here is my last set:
HD hit this height as well. we were hesitant to push our luck and decided to go bigger next time. we didn't want to end up like this guy (2nd person) in front of everyone on Christmas Eve... that would be a bad Christmas present:
last, treadmill
20mins @ 7.5mph, 1.5%incline
results: 2.5 miles, approx. 300 calories burned
it was a nice easy jog to end the training day. i had a good sweat going while we were stretching.
and that's that...
happy holidays to everyone, be safe, and i hope everyone gets what they want.
happy holidays to our men and women overseas who are fighting the good fight. we miss you, your family misses you, and we will never forget that our way of life is secure because of the sacrifices you make for us.
get involve w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 3reps/125lbs, 3reps/140lbs, 3reps/160lbs
despite going out again last night haha, i actually felt strong on this lift. perhaps it's because i had a big meal with my drinks.
next, superset
front squat- 3reps/155lbs, 3reps/155lbs, 3reps/155lbs
tricep rope extension drop-set- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
we really wanted to either increase the load or rep scheme, but decided not to over do it. i'll have to look into it when i program for the next month. haha, we did want to save some leg strength for practicing some box jumps.
next, box jumps
1rep/30inches, 1rep/34inches, 1rep/36inches, 1rep/38inches (slightly under)
here is my last set:
HD hit this height as well. we were hesitant to push our luck and decided to go bigger next time. we didn't want to end up like this guy (2nd person) in front of everyone on Christmas Eve... that would be a bad Christmas present:
last, treadmill
20mins @ 7.5mph, 1.5%incline
results: 2.5 miles, approx. 300 calories burned
it was a nice easy jog to end the training day. i had a good sweat going while we were stretching.
and that's that...
happy holidays to everyone, be safe, and i hope everyone gets what they want.
happy holidays to our men and women overseas who are fighting the good fight. we miss you, your family misses you, and we will never forget that our way of life is secure because of the sacrifices you make for us.
get involve w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Friday, December 23, 2011
2012 Off Season TD 26
this evening, HD & i split up our sessions into (1) deadlifts, (2) a superset, (3) a triset, and (4) treadmill sprints.
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 3reps/225lbs, 3reps/250lbs, 5reps/285lbs
i adjusted my form and basically have the bar scraping my shins... nonetheless, i have no lower back pain. when it comes down to timed WODs, i just have to be cognizant of the placement of the bar. attention to detail is huge when it comes to performance on AMRAPs consiting of heavy weight!
next, superset
clean & jerk- 3reps/145lbs, 2reps/145lbs, 2reps/145lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps
here is my 1st set:
i know that i'm muscling the bar more than i should. i definitely have to take advantage of the momentum. i couldn't believe that by increasing the weight merely 10lbs, it' make such a huge difference. it seemed like i was throwing 135lbs around last week, but the extra weight made that much of an impact!
next, triset
weighted situps- 20reps/20lbs, 20reps/20lbs
modified front planks- 60sec, 60sec
double-unders- 10reps, 10reps, 10reps
always good to work on double-unders. HD's double-unders are really good! i have to work on mine, but was still able to get a few down in a reasonable amount of time.
last, treadmill sprints
@ 11mph, 1.5% incline
1min on, 1min off
1min on, 50sec off
1min on, 40sec off
@10.5mph, 1.5% incline
1min on, 30sec off
1min on, 20sec off
@9.5mph, 1.5% incline
1min on
we were supposed to run a ladder, but the speed killed us!... maybe we start with 10mph and adjust accordingly from there...
and that's that... going to end up going to the gym until MV and i leave for utah.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 3reps/225lbs, 3reps/250lbs, 5reps/285lbs
i adjusted my form and basically have the bar scraping my shins... nonetheless, i have no lower back pain. when it comes down to timed WODs, i just have to be cognizant of the placement of the bar. attention to detail is huge when it comes to performance on AMRAPs consiting of heavy weight!
next, superset
clean & jerk- 3reps/145lbs, 2reps/145lbs, 2reps/145lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps
here is my 1st set:
i know that i'm muscling the bar more than i should. i definitely have to take advantage of the momentum. i couldn't believe that by increasing the weight merely 10lbs, it' make such a huge difference. it seemed like i was throwing 135lbs around last week, but the extra weight made that much of an impact!
next, triset
weighted situps- 20reps/20lbs, 20reps/20lbs
modified front planks- 60sec, 60sec
double-unders- 10reps, 10reps, 10reps
always good to work on double-unders. HD's double-unders are really good! i have to work on mine, but was still able to get a few down in a reasonable amount of time.
last, treadmill sprints
@ 11mph, 1.5% incline
1min on, 1min off
1min on, 50sec off
1min on, 40sec off
@10.5mph, 1.5% incline
1min on, 30sec off
1min on, 20sec off
@9.5mph, 1.5% incline
1min on
we were supposed to run a ladder, but the speed killed us!... maybe we start with 10mph and adjust accordingly from there...
and that's that... going to end up going to the gym until MV and i leave for utah.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Wednesday, December 21, 2011
2012 Off Season TD 25
this morning, HD and i split up the sessions into a (1) light treadmill run and (2) an AMRAP.
treadmill
15min @ 7mph, 1.5% incline
total: 1.75 miles, approx. 215 calories burned
it was good to start of a training day with a nice jog. at that point, my body felt nice and primed to get after the WOD.
next, 15min AMRAP (rx is 30min)
1/2 "McGhee" - a Hero WOD named after Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
5 deadlifts - 205lbs (rx is 275lbs)
13 pushups
9 box jumps
here are the first 5mins of HDs rounds:
here are my first 5mins of rounds:
the key difference between us is our form. my back is rounded and the bar was further away from my shins, causing a lot of unnecessary stress to my lower back. HD definitely rocked it on this and beat me by two whole rounds plus, even after i scaled the weight down on the 7th round. i definitely have to go back and work on my fundamentals!
results
HD: 11 rounds +5 deadlifts +1 pushup
DV: 9 rounds (scaled down to 185lbs on the 7th round, had to stop w/20sec left)
all in all my form killed my lower back and it's something i really need to work on.
get involved w/or donate to the Wounded Warrior Project
cheers & Happy Hanukkah!
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
treadmill
15min @ 7mph, 1.5% incline
total: 1.75 miles, approx. 215 calories burned
it was good to start of a training day with a nice jog. at that point, my body felt nice and primed to get after the WOD.
next, 15min AMRAP (rx is 30min)
1/2 "McGhee" - a Hero WOD named after Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
5 deadlifts - 205lbs (rx is 275lbs)
13 pushups
9 box jumps
here are the first 5mins of HDs rounds:
here are my first 5mins of rounds:
the key difference between us is our form. my back is rounded and the bar was further away from my shins, causing a lot of unnecessary stress to my lower back. HD definitely rocked it on this and beat me by two whole rounds plus, even after i scaled the weight down on the 7th round. i definitely have to go back and work on my fundamentals!
results
HD: 11 rounds +5 deadlifts +1 pushup
DV: 9 rounds (scaled down to 185lbs on the 7th round, had to stop w/20sec left)
all in all my form killed my lower back and it's something i really need to work on.
get involved w/or donate to the Wounded Warrior Project
cheers & Happy Hanukkah!
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Monday, December 19, 2011
2012 Off Season TD 24
this morning HD & i split up the session into (1) bench presses, (2) a superset, and (3) treadmill work. nice, short, & simple to start off the work week!
bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 3reps/235lbs, 3reps/270lbs, 3reps/305lbs
next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatch- 3reps/105lbs, 3reps/105lbs, 3reps/105lbs
last, treadmill - tabata
8 rounds @ 6.7mph, 12.0% incline
20sec on, 10 sec off
and that's that.
too pumped to celebrate AM's birthday tonight and catch up with the guys before the holidays!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 3reps/235lbs, 3reps/270lbs, 3reps/305lbs
next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatch- 3reps/105lbs, 3reps/105lbs, 3reps/105lbs
last, treadmill - tabata
8 rounds @ 6.7mph, 12.0% incline
20sec on, 10 sec off
and that's that.
too pumped to celebrate AM's birthday tonight and catch up with the guys before the holidays!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Sunday, December 18, 2011
2012 Off Season TD 23
this frosty morning haha, HD & i split the session up into (1) squats, (2) a superset, and (3) a timed workout. we both had pretty rough friday nights haha, so it was really good to have saturday completely off. i spent the day eating a lot of food with TS, while HD slept a lot. it's great to keep an active lifestyle, but it's also important to live your life and socialize. haha ok, i'm done trying to justify the occasional debauchery.
squats
5reps/110lbs, 5reps/135lbs, 3reps/160lbs, 3reps/190lbs, 3reps/215lbs, 4reps/245lbs
HD drove the last set 5 times.
next, superset
burpees- 12reps, 10reps, 10reps
wall assisted pistols- 12reps (6 each leg), 10reps (5 each leg), 10reps (5 each leg)
here is HD's 2nd set:
HD gets really low on his pistols! i'm looking forward to eventually doing these unassisted. this week, the pistols were still really challenging, but easier than last week.
last, for time
"Fran"
21-15-9reps
thrusters - 75lbs (rx is 95lbs)
pullups
thrusters always jack my heart rate up. even with this scaled down and factoring in everything we did, i was plastered on the floor after my last round of 9. what's awesome is that we completed the training day in under 50 minutes, which includes our cool down stretch at the end. nice good kick in the pants on sunday morning.
results
HD: 6mins 19sec DV: 5mins 14sec
we're looking forward for tomorrow, haha not necessarily because of the training day... but because we're celebrating AM's birthday in hoboken tomorrow night. i have a company party to go to beforehand, but i can't wait to see the guys afterward.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
squats
5reps/110lbs, 5reps/135lbs, 3reps/160lbs, 3reps/190lbs, 3reps/215lbs, 4reps/245lbs
HD drove the last set 5 times.
next, superset
burpees- 12reps, 10reps, 10reps
wall assisted pistols- 12reps (6 each leg), 10reps (5 each leg), 10reps (5 each leg)
here is HD's 2nd set:
HD gets really low on his pistols! i'm looking forward to eventually doing these unassisted. this week, the pistols were still really challenging, but easier than last week.
last, for time
"Fran"
21-15-9reps
thrusters - 75lbs (rx is 95lbs)
pullups
thrusters always jack my heart rate up. even with this scaled down and factoring in everything we did, i was plastered on the floor after my last round of 9. what's awesome is that we completed the training day in under 50 minutes, which includes our cool down stretch at the end. nice good kick in the pants on sunday morning.
results
HD: 6mins 19sec DV: 5mins 14sec
we're looking forward for tomorrow, haha not necessarily because of the training day... but because we're celebrating AM's birthday in hoboken tomorrow night. i have a company party to go to beforehand, but i can't wait to see the guys afterward.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Friday, December 16, 2011
2012 Off Season TD 22
this morning we split up the session into (1) overhead presses, (2) a superset, and (3) a timed workout. this training day concludes our first week back on 5/3/1. awesome, awesome week!
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/115lbs, 5reps/135lbs, 5reps/150lbs
i feel that i may have gotten a little bit weaker on this lift... maybe it's because we did a lot of shoulder presses this week, but we'll see. despite that, i wasn't disappointed at all.
next, superset
front squat- 5reps/135lbs, 5reps/135lbs, 5reps/135lbs
tricep rope extension dropset- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
front squats are starting to become my favorite movement... haha probably until we go heavier. to digress, i came across Pat Barber's workout diary from 2008 (he posted on facebook), and WOW! HD and i... and the rest of 4TWC have a lot of work to do, considering Pat has gotten better since 2008. those loads and times are sick!
last, for time
1/2 "Bulger" - a Hero WOD in memory of Canadian Forces Corporal Nicholas Bulger, ssigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, killed in Afghanistan in July 2009.
5 rounds (rx is 10 rounds)
run 150m
7 chest-to-bar pullups
7 front squats - 95lbs (rx is 135lbs)
7 handstand pushups
here are HD's first two rounds:
i love this workout a lot and would like to conduct it when we have more time. it sucked, but the euphoric feeling afterward was strong... i can only imagine if we did the full 10 rounds. i looked at some of the times on the main site and they're amazing! those people truly motivate us and we aspire to get to their fitness levels.
results
HD: 18min 15sec DV: 10min 22sec
HD was struggling with his handstand pushups in the last two rounds, which is why our times are that much different. other than that, he had a very strong performance.
and that's that. next training day is on sunday and i can't wait to get some rest then get back after it.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/115lbs, 5reps/135lbs, 5reps/150lbs
i feel that i may have gotten a little bit weaker on this lift... maybe it's because we did a lot of shoulder presses this week, but we'll see. despite that, i wasn't disappointed at all.
next, superset
front squat- 5reps/135lbs, 5reps/135lbs, 5reps/135lbs
tricep rope extension dropset- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
front squats are starting to become my favorite movement... haha probably until we go heavier. to digress, i came across Pat Barber's workout diary from 2008 (he posted on facebook), and WOW! HD and i... and the rest of 4TWC have a lot of work to do, considering Pat has gotten better since 2008. those loads and times are sick!
last, for time
1/2 "Bulger" - a Hero WOD in memory of Canadian Forces Corporal Nicholas Bulger, ssigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, killed in Afghanistan in July 2009.
5 rounds (rx is 10 rounds)
run 150m
7 chest-to-bar pullups
7 front squats - 95lbs (rx is 135lbs)
7 handstand pushups
here are HD's first two rounds:
i love this workout a lot and would like to conduct it when we have more time. it sucked, but the euphoric feeling afterward was strong... i can only imagine if we did the full 10 rounds. i looked at some of the times on the main site and they're amazing! those people truly motivate us and we aspire to get to their fitness levels.
results
HD: 18min 15sec DV: 10min 22sec
HD was struggling with his handstand pushups in the last two rounds, which is why our times are that much different. other than that, he had a very strong performance.
and that's that. next training day is on sunday and i can't wait to get some rest then get back after it.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Thursday, December 15, 2011
2012 Off Season TD 21
this morning, HD and i split up the session into (1) deadlifts, (2) a superset, and (3) a triset.
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 5reps/205lbs, 5reps/235lbs, 6reps/265lbs
this was the first lift so far this week that i was able to do more than 5 reps on the last set. HD is killing it on this lift and is messing with weight well above 300lbs.
next, superset
clean & jerk- 5reps/135lbs, 5reps/135lbs, 5reps/135lbs
kipping/butterfly pullup practice- 15reps, 15reps, 15reps
here is one of my supersets:
i have to really work on my butterfly pullups... haha they really stink! so hopefully i start connecting mind & body like i did with my toe-to-bars. we'll see. HD is further along than i am.
last, triset
weight situps- 20reps/20lbs, 20reps/20lbs
modified front plank- 60sec, 60sec
double-unders- 10reps, 10reps
it was really good to practice double-unders and i'm glad i got to string a couple together. as long as i just use my wrists and not try to strong arm the rope, i don't have to jump as high. i can't wait to get better at this and similar to a few other movements, we've programmed this into our sessions for the next couple of weeks to practice.
one more training day left in the week.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 5reps/205lbs, 5reps/235lbs, 6reps/265lbs
this was the first lift so far this week that i was able to do more than 5 reps on the last set. HD is killing it on this lift and is messing with weight well above 300lbs.
next, superset
clean & jerk- 5reps/135lbs, 5reps/135lbs, 5reps/135lbs
kipping/butterfly pullup practice- 15reps, 15reps, 15reps
here is one of my supersets:
i have to really work on my butterfly pullups... haha they really stink! so hopefully i start connecting mind & body like i did with my toe-to-bars. we'll see. HD is further along than i am.
last, triset
weight situps- 20reps/20lbs, 20reps/20lbs
modified front plank- 60sec, 60sec
double-unders- 10reps, 10reps
it was really good to practice double-unders and i'm glad i got to string a couple together. as long as i just use my wrists and not try to strong arm the rope, i don't have to jump as high. i can't wait to get better at this and similar to a few other movements, we've programmed this into our sessions for the next couple of weeks to practice.
one more training day left in the week.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Tuesday, December 13, 2011
2012 Off Season TD 20
this morning, HD and i split this session up into (1) bench presses, (2) a superset, and (3) an AMRAP.
bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/220lbs, 5reps/255lbs, 5reps/290lbs
next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs
now that we know how to do toe-to-bar, it's really fun haha... the snatches snuck up on us. it will be really good to practice our form for the next couple of weeks.
last, a 10min AMRAP (as many rounds as possible)
1/2 "Jack" - a Hero WOD in memory of Army Staff Sgt. Jack M. Martin III assigned to the 3rd Battalion, 1st Special Forces Group who was killed in the Philippines in June 2009.
10 push press - 85lbs (rx is 115lbs)
5 kettlebell swings - 50lbs (rx is 10reps at 1.5 pood)
10 box jumps
here are a couple of HD's rounds:
when i was watching him move, it seemed like he didn't stop... not gonna lie, i was pretty intimidated before i went haha.
results
HD: 6 rounds +10 push presses
DV: 6 rounds +10 push presses
that's right! we ended up doing the same amount. i was pretty gassed after this, definitely gotta get better.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/220lbs, 5reps/255lbs, 5reps/290lbs
next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs
now that we know how to do toe-to-bar, it's really fun haha... the snatches snuck up on us. it will be really good to practice our form for the next couple of weeks.
last, a 10min AMRAP (as many rounds as possible)
1/2 "Jack" - a Hero WOD in memory of Army Staff Sgt. Jack M. Martin III assigned to the 3rd Battalion, 1st Special Forces Group who was killed in the Philippines in June 2009.
10 push press - 85lbs (rx is 115lbs)
5 kettlebell swings - 50lbs (rx is 10reps at 1.5 pood)
10 box jumps
here are a couple of HD's rounds:
when i was watching him move, it seemed like he didn't stop... not gonna lie, i was pretty intimidated before i went haha.
results
HD: 6 rounds +10 push presses
DV: 6 rounds +10 push presses
that's right! we ended up doing the same amount. i was pretty gassed after this, definitely gotta get better.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Monday, December 12, 2011
2012 Off Season TD 19
this evening, HD & i split up the session into (1) squats, (2) a superset, and (3) a timed workout. this marks our return to 5/3/1! one thing i forgot about 5/3/1 is how much i despised the first week because you end up pushing a lot of weight at least 5 times haha. anyways, let me stop crying...
squats
5reps/110lbs, 5reps/135lbs, 3reps/160lbs, 5reps/175lbs, 5reps/200lbs, 5reps/230lbs
HD ended up ripping 7 reps for the final set. he used the same weight as me.
next, superset
burpees- 12reps, 10reps, 8reps
wall assisted pistols- 12reps (6 each leg), 10reps (5 each leg), 8reps (4 each leg)
the pistols were surprisingly hard... perhaps it's because we just did heavy squats... pistols in general are just hard. i'm glad we're going to be practicing this movement for the next couple of weeks.
last, for time
3 rounds of 9reps-6reps-3reps (rx is 15-12-9)
65lbs thrusters (rx is 135lbs)
pullups (rx is weighted at 45lbs)
results
HD: 7mins 27sec DV: 5min 42sec
even at this lowered rep scheme, it is higher than "Fran" by 9 reps!
i promise to have some media tomorrow.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
squats
5reps/110lbs, 5reps/135lbs, 3reps/160lbs, 5reps/175lbs, 5reps/200lbs, 5reps/230lbs
HD ended up ripping 7 reps for the final set. he used the same weight as me.
next, superset
burpees- 12reps, 10reps, 8reps
wall assisted pistols- 12reps (6 each leg), 10reps (5 each leg), 8reps (4 each leg)
the pistols were surprisingly hard... perhaps it's because we just did heavy squats... pistols in general are just hard. i'm glad we're going to be practicing this movement for the next couple of weeks.
last, for time
3 rounds of 9reps-6reps-3reps (rx is 15-12-9)
65lbs thrusters (rx is 135lbs)
pullups (rx is weighted at 45lbs)
results
HD: 7mins 27sec DV: 5min 42sec
even at this lowered rep scheme, it is higher than "Fran" by 9 reps!
i promise to have some media tomorrow.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
2012 Off Season TD 18
HD and i didn't meet up for this session, however, we completed it at different times. we are going to meet tonight to conduct Off Season TD 18. this session concluded our 60% 1RM week and was split up into (1) overhead presses, (2) a superset, and (3) light treadmill run.
overhead presses
5reps/85lbs, 5reps/110lbs, 5reps/110lbs, 5reps/110lbs, 5reps/110lbs
next, superset
decline bench press- 12reps/185lbs, 10reps/185lbs, 8reps/185lbs
supinated hammer curl- 12reps/25lbs, 10reps/25lbs, 8reps/25lbs
last, treadmill
@7mph for 15mins
total: 1.75miles
not too much input, just glad to conclude this deload week. going to meet HD later on.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
overhead presses
5reps/85lbs, 5reps/110lbs, 5reps/110lbs, 5reps/110lbs, 5reps/110lbs
next, superset
decline bench press- 12reps/185lbs, 10reps/185lbs, 8reps/185lbs
supinated hammer curl- 12reps/25lbs, 10reps/25lbs, 8reps/25lbs
last, treadmill
@7mph for 15mins
total: 1.75miles
not too much input, just glad to conclude this deload week. going to meet HD later on.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Friday, December 9, 2011
2012 Off Season TD 17
this morning HD and i split up the sessions into (1) deadlifts, (2) a superset, and (3) a timed workout. hopefully we'll get to sneak in a workout in the afternoon and complete this strength cycle, along with our deload week of 60% 1RM... haha we're getting too spoiled.
deadlifts
5reps/135lbs, 5reps/190lbs, 5reps/190lbs, 5reps/190lbs, 5reps/190lbs
used to be our favorite lift haha... now we kinda dread it even if it's light this week. HD was killing it at 235lbs. i have to catch up!
next, superset
front squats- 12reps/70lbs, 10reps/70lbs, 8reps/70lbs
modified front planks- 25sec, 25sec, 25sec
this weight for the front squats wasn't taxing at all and gave me a good stretch. it was good practice to work on our form. moreover, when you get used to doing 60sec for the modified front planks, 25sec is a breeze... sorta felt like we were cheating ourselves, but we have to keep in mind that "deloading" is necessary.
last, for time
5 rounds
swim 50 meters
15 hand-release pushups
15 bicycles
here are my first two rounds:
i always say that i've gotta start getting used to putting my head down in the water, but i was stubborn this morning... next friday we plan on doing a longer swim, so i gotta get my butt in gear for that and keep my head in the water.
results
HD: 12min 56sec DV: 10min 47sec
that's all for now. hope to see you in the afternoon.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
deadlifts
5reps/135lbs, 5reps/190lbs, 5reps/190lbs, 5reps/190lbs, 5reps/190lbs
used to be our favorite lift haha... now we kinda dread it even if it's light this week. HD was killing it at 235lbs. i have to catch up!
next, superset
front squats- 12reps/70lbs, 10reps/70lbs, 8reps/70lbs
modified front planks- 25sec, 25sec, 25sec
this weight for the front squats wasn't taxing at all and gave me a good stretch. it was good practice to work on our form. moreover, when you get used to doing 60sec for the modified front planks, 25sec is a breeze... sorta felt like we were cheating ourselves, but we have to keep in mind that "deloading" is necessary.
last, for time
5 rounds
swim 50 meters
15 hand-release pushups
15 bicycles
here are my first two rounds:
i always say that i've gotta start getting used to putting my head down in the water, but i was stubborn this morning... next friday we plan on doing a longer swim, so i gotta get my butt in gear for that and keep my head in the water.
results
HD: 12min 56sec DV: 10min 47sec
that's all for now. hope to see you in the afternoon.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Thursday, December 8, 2011
2012 Off Season TD 16
before i talk about the training day, shoutout to my boy HJ for deciding he wants to get back into shape and having a goal to complete Tough Mudder in may 2012....
this morning, HD & i just conducted a timed workout.
for time
"Nutts" - a Hero WOD in honor of Lieutenant Andrew Richard Nuttall from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group killed in Afghanistan on December 23, 2009.
10 handstand pushups
15 deadlifts (205lbs, rx is 250lbs)
25 box jumps
50 pullups
100 thrusters (10lbs each hand, rx is 20lbs wall ball)
400 singles (rx 200 double unders)
run 400m (w/25lbs plate, rx is 45lbs plate)
HD killed this WOD. it seems like he never stopped. comparing our times modified versus the rx times amazes me. there are so many fit people out there that are pushing themselves! i think knowing this is what keeps motivating HD & i.
here is my round split up:
i'm pretty disappointed that i wasn't fully extending at the hip on my deadlifts and was rounding out my lower back. i have to wake up and start being aware in the moment... also, my legs were so lazy when i got to the box jumps that my first two attempts didn't count... i didn't have control at all when i got to the top. haha everything after that felt horrible- have to work on kipping/butterfly pullups for continuity- HD & i notice that we're still muscling them... thrusters felt alright (the wall ball would've probably felt worse)... have to work on double unders... always a lot of things to work on, which is pretty exciting, because that's a lot of things one may potentially be good at eventually...
results
HD: 20min 6sec DV: 21min 40sec
watching HD perform this morning was amazing... i can only imagine watching the best of the best do WODs live... tomorrow we're going to try to sneak in a two-a-day and conclude our 60% week. on monday, we ramp up 5/3/1 again!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
this morning, HD & i just conducted a timed workout.
for time
"Nutts" - a Hero WOD in honor of Lieutenant Andrew Richard Nuttall from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group killed in Afghanistan on December 23, 2009.
10 handstand pushups
15 deadlifts (205lbs, rx is 250lbs)
25 box jumps
50 pullups
100 thrusters (10lbs each hand, rx is 20lbs wall ball)
400 singles (rx 200 double unders)
run 400m (w/25lbs plate, rx is 45lbs plate)
HD killed this WOD. it seems like he never stopped. comparing our times modified versus the rx times amazes me. there are so many fit people out there that are pushing themselves! i think knowing this is what keeps motivating HD & i.
here is my round split up:
i'm pretty disappointed that i wasn't fully extending at the hip on my deadlifts and was rounding out my lower back. i have to wake up and start being aware in the moment... also, my legs were so lazy when i got to the box jumps that my first two attempts didn't count... i didn't have control at all when i got to the top. haha everything after that felt horrible- have to work on kipping/butterfly pullups for continuity- HD & i notice that we're still muscling them... thrusters felt alright (the wall ball would've probably felt worse)... have to work on double unders... always a lot of things to work on, which is pretty exciting, because that's a lot of things one may potentially be good at eventually...
results
HD: 20min 6sec DV: 21min 40sec
watching HD perform this morning was amazing... i can only imagine watching the best of the best do WODs live... tomorrow we're going to try to sneak in a two-a-day and conclude our 60% week. on monday, we ramp up 5/3/1 again!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Wednesday, December 7, 2011
Monday, December 5, 2011
2012 Off Season TD 15
this morning was a minor setback for me... not all sessions can go perfectly, otherwise we'd be perfect immortals. we split up the work into (1) bench presses, (2) a superset, and (3) a timed workout. because we were pressed for time, HD conducted the timed workout first and i attempted it at the end of our training day.
bench presses
5reps/135lbs, 5reps/205lbs, 5reps/205lbs, 5reps/205lbs, 5reps/205lbs
next, superset
pullups- 15reps, 15reps, 15reps
dips- 15reps, 15reps, 15reps
last, for time
5 rounds
15 hang squat cleans (95lbs, rx is 135lbs)
30 pushups
like i said, HD was able to kill this WOD and finish it straight through. i however, had to stop at the end of the third round because my form was pretty bad and it was destroying my lower back. my front squats are fine, but it was connecting the clean into the squat that was throwing me off... i don't know, it was pretty frustrating... my racking in connecting the two movements stink right now... definitely have to practice with a lighter weight before i attempt this again... i just have to approach this as another thing to work on and move forward.
results
HD: 15mins 37sec
DV: 7min 47sec (scaled 3rd round down to 65lbs, did not complete rounds 4 & 5)
i guess one of the reasons i was down this morning was that HD and i accomplished so much in the last two days and i feel like i've taken two steps back... it's all in my head and i have to stop being so dramatic haha. the weather is beautiful & my family is together, here, stateside. i'm fortunate to be surrounded by great people that are doing great things... life is good... tomorrow is another day. it's all about perspective.
taking a rest day and giving my lower back a break. HD and i will be back at it on wednesday.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
bench presses
5reps/135lbs, 5reps/205lbs, 5reps/205lbs, 5reps/205lbs, 5reps/205lbs
next, superset
pullups- 15reps, 15reps, 15reps
dips- 15reps, 15reps, 15reps
last, for time
5 rounds
15 hang squat cleans (95lbs, rx is 135lbs)
30 pushups
like i said, HD was able to kill this WOD and finish it straight through. i however, had to stop at the end of the third round because my form was pretty bad and it was destroying my lower back. my front squats are fine, but it was connecting the clean into the squat that was throwing me off... i don't know, it was pretty frustrating... my racking in connecting the two movements stink right now... definitely have to practice with a lighter weight before i attempt this again... i just have to approach this as another thing to work on and move forward.
results
HD: 15mins 37sec
DV: 7min 47sec (scaled 3rd round down to 65lbs, did not complete rounds 4 & 5)
i guess one of the reasons i was down this morning was that HD and i accomplished so much in the last two days and i feel like i've taken two steps back... it's all in my head and i have to stop being so dramatic haha. the weather is beautiful & my family is together, here, stateside. i'm fortunate to be surrounded by great people that are doing great things... life is good... tomorrow is another day. it's all about perspective.
taking a rest day and giving my lower back a break. HD and i will be back at it on wednesday.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Sunday, December 4, 2011
2012 Off Season TD 14
on this sunday morning, HD and i split up the session into (1) squats, (2) a superset, (3) a timed workout, and (4) practicing a few movements- HD hit overhead squats, while i wanted to get some clean & jerks in. as i've stated before, we're pretty excited that it's a deload week and we're only going 60% on working sets, leaving us room to try out other things... haha, we just have to make sure we're not over doing it.
squats
5reps/135lbs, 5reps/165lbs, 5reps/165lbs, 5reps/165lbs, 5reps/165lbs
definitely not a problem and it was pretty refreshing just go go through the movement.
next, superset
power cleans- 5reps/85lbs, 5reps/85lbs, 5reps/85lbs
toe-to-bar- 10reps, 10reps, 10reps
i finally figured out the timing of my kips and have to refine them now. it was pretty motivating to get a chain of toe-to-bars in a row. here is my last set:
the weight was surprisingly really light for the power cleans... and my t2b's look more like knee to elbows... and now i realize i only did 9... great. haha all in all, the thing i'm happy with is finally figuring out continuity and not having to choppily do this movement ... because this motivated me, haha i ended up loading 135lbs and doing 3 clean & jerks and figured it would be wise to stop before HD and i continued to our WOD.
next, AMRAP
20 minutes
row 250m
25 pushups
i like rowing a lot... i have to figure out a way to keep the straps on the rowing machine tighter and to transition faster off and on it.
results
HD: 9 rounds +250m rowed +14pushups
DV: 12 rounds
last, practice
HD's overhead squats- 2reps/95lbs, 2reps/115lbs, 2reps/135lbs
DV's clean & jerks- 5reps/135lbs
to make sure we didn't over do it, we set a cap beforehand. HD said he just wanted to do a couple of reps at 135 and i said i wouldn't do more than 5reps... we wanted to stay longer and test out our engines more, but felt it would be best to just leave haha... we feel like little kids with new toys to play with & that Christmas has come early!
before the Giants game, i'm gonna run 5k. it feels like i haven't run in forever haha, so hopefully it this won't hurt... i don't think it will, but you never know.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
squats
5reps/135lbs, 5reps/165lbs, 5reps/165lbs, 5reps/165lbs, 5reps/165lbs
definitely not a problem and it was pretty refreshing just go go through the movement.
next, superset
power cleans- 5reps/85lbs, 5reps/85lbs, 5reps/85lbs
toe-to-bar- 10reps, 10reps, 10reps
i finally figured out the timing of my kips and have to refine them now. it was pretty motivating to get a chain of toe-to-bars in a row. here is my last set:
the weight was surprisingly really light for the power cleans... and my t2b's look more like knee to elbows... and now i realize i only did 9... great. haha all in all, the thing i'm happy with is finally figuring out continuity and not having to choppily do this movement ... because this motivated me, haha i ended up loading 135lbs and doing 3 clean & jerks and figured it would be wise to stop before HD and i continued to our WOD.
next, AMRAP
20 minutes
row 250m
25 pushups
i like rowing a lot... i have to figure out a way to keep the straps on the rowing machine tighter and to transition faster off and on it.
results
HD: 9 rounds +250m rowed +14pushups
DV: 12 rounds
last, practice
HD's overhead squats- 2reps/95lbs, 2reps/115lbs, 2reps/135lbs
DV's clean & jerks- 5reps/135lbs
to make sure we didn't over do it, we set a cap beforehand. HD said he just wanted to do a couple of reps at 135 and i said i wouldn't do more than 5reps... we wanted to stay longer and test out our engines more, but felt it would be best to just leave haha... we feel like little kids with new toys to play with & that Christmas has come early!
before the Giants game, i'm gonna run 5k. it feels like i haven't run in forever haha, so hopefully it this won't hurt... i don't think it will, but you never know.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Saturday, December 3, 2011
2012 Off Season TD 13
this morning HD and i split the session up into (1) overhead presses, (2) a superset, (3) a timed workout, and... (4) front squats... haha i'll explain. anyway, this was our last training day of our 85% 1RM week. next week (tomorrow) we're going to deload at 60% 1RM... and we are definitely looking forward to it haha!
overhead presses
5reps/85lbs, 3reps/155lbs, 3reps/155lbs, 3reps/155lbs, 3reps/155lbs
HD hit his presses for 5reps each set & it is evident he is getting stronger.
next, superset
Tate presses- 12reps/25lbs, 10reps/25lbs, 8reps/25lbs
supinated hammer curls- 12reps/35lbs, 10reps/35lbs, 8reps/35lbs
this was the first time HD and i ever attempted Tate presses. i felt like we could've gone a lot heavier with the weight, but oh well... the movement was new and now we know better.
next, for time
"annie"
50-40-30-20-10 reps
double-unders (if you can't do them consistently, which i can't, do 100-80-60-40-20)
situps w/abmat
this really sneaks up on your abs and we kinda slept on "annie" haha...
results
HD: 10mins 16sec DV: 8min 5sec
obviously if i attempted double unders, my time would be a lot slower than HD's... but i didn't want to keep him there for an hour haha.
so we started to cool down and stretch and i don't know what we were talking about... but we were curious to see how heavy we could go with our front squats because we felt like we had a lot left in our engines... and since tomorrow starts our deload, we thought it couldn't hurt... i'm really glad we decided to check it out.
last, front squats
1rep/105lbs, 1rep/115lbs, 1rep/135lbs, 1rep/155lbs, 1rep/185lbs, 1rep/205lbs, 1rep/225lbs, 1rep/235lbs
it's awesome to see this because 135lbs used to be really challenging... and now we're 100lbs over that!
now it's on to the last week of this cycle and then we're going to go back to 5/3/1 for the next 4-8weeks into 2012!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
overhead presses
5reps/85lbs, 3reps/155lbs, 3reps/155lbs, 3reps/155lbs, 3reps/155lbs
HD hit his presses for 5reps each set & it is evident he is getting stronger.
next, superset
Tate presses- 12reps/25lbs, 10reps/25lbs, 8reps/25lbs
supinated hammer curls- 12reps/35lbs, 10reps/35lbs, 8reps/35lbs
this was the first time HD and i ever attempted Tate presses. i felt like we could've gone a lot heavier with the weight, but oh well... the movement was new and now we know better.
next, for time
"annie"
50-40-30-20-10 reps
double-unders (if you can't do them consistently, which i can't, do 100-80-60-40-20)
situps w/abmat
this really sneaks up on your abs and we kinda slept on "annie" haha...
results
HD: 10mins 16sec DV: 8min 5sec
obviously if i attempted double unders, my time would be a lot slower than HD's... but i didn't want to keep him there for an hour haha.
so we started to cool down and stretch and i don't know what we were talking about... but we were curious to see how heavy we could go with our front squats because we felt like we had a lot left in our engines... and since tomorrow starts our deload, we thought it couldn't hurt... i'm really glad we decided to check it out.
last, front squats
1rep/105lbs, 1rep/115lbs, 1rep/135lbs, 1rep/155lbs, 1rep/185lbs, 1rep/205lbs, 1rep/225lbs, 1rep/235lbs
it's awesome to see this because 135lbs used to be really challenging... and now we're 100lbs over that!
now it's on to the last week of this cycle and then we're going to go back to 5/3/1 for the next 4-8weeks into 2012!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Friday, December 2, 2011
2012 Off Season TD 12
we opted to take the rest day yesterday and are going to double up today... i'm pretty glad we did cause i really needed sleep last night with all the work work & school work i had to catch up on in the evening... so aside from this morning, i'm going to post again later tonight. this session, HD and i split it up into (1) deadlifts, (2) a superset, and (3) a timed workout. we're almost done with our 85% week!
deadlifts
5reps/185lbs, 3reps/270lbs, 3reps/270lbs, 3reps/270lbs, 3reps/270lbs
as you can see, we opted to do 3 reps each set, similar to bench presses. HD knocked out 330lbs for his sets as you'll see below:
someone pointed out to us that we were caving in too much and not arching our backs enough. usually people get offended when someone points out their workout flaws, but when someone's right, they're right. for these heavy lifts we still gotta maintain our form, so i'm glad we took video of what he was talking about and will definitely work on it.
next, superset
front squats- 12reps/95lbs, 10reps/95lbs, 8reps/95lbs
modified front plank- 60sec, 60sec, 60sec
the front squats are coming along and now we have to progress into powerfully moving the weight into a thruster in order to record competitive "Fran" times in the future. i'm pleased with where we're at. here is my 3rd set:
last, for time
"DT" - a Hero WOD in honor of USAF SSgt. Timothy P. Davis who was killed in February 2009 in support of OEF.
at 95lbs (rx is 155lbs)
12 deadlifts
9 hang power cleans
6 push jerks
this WOD snuck up on our grip strength. i tried to wear gloves at the beginning, but that didn't make anything better... just need to man up on the grip strength is all. here is HD's first round:
results
HD: 14min 9sec DV: 10min 44sec
just to show you how amazing professional CrossFit athletes are, here is Graham Holmberg killing it at the prescribed weight:
off to work... see you in the evening.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
deadlifts
5reps/185lbs, 3reps/270lbs, 3reps/270lbs, 3reps/270lbs, 3reps/270lbs
as you can see, we opted to do 3 reps each set, similar to bench presses. HD knocked out 330lbs for his sets as you'll see below:
someone pointed out to us that we were caving in too much and not arching our backs enough. usually people get offended when someone points out their workout flaws, but when someone's right, they're right. for these heavy lifts we still gotta maintain our form, so i'm glad we took video of what he was talking about and will definitely work on it.
next, superset
front squats- 12reps/95lbs, 10reps/95lbs, 8reps/95lbs
modified front plank- 60sec, 60sec, 60sec
the front squats are coming along and now we have to progress into powerfully moving the weight into a thruster in order to record competitive "Fran" times in the future. i'm pleased with where we're at. here is my 3rd set:
last, for time
"DT" - a Hero WOD in honor of USAF SSgt. Timothy P. Davis who was killed in February 2009 in support of OEF.
at 95lbs (rx is 155lbs)
12 deadlifts
9 hang power cleans
6 push jerks
this WOD snuck up on our grip strength. i tried to wear gloves at the beginning, but that didn't make anything better... just need to man up on the grip strength is all. here is HD's first round:
results
HD: 14min 9sec DV: 10min 44sec
just to show you how amazing professional CrossFit athletes are, here is Graham Holmberg killing it at the prescribed weight:
off to work... see you in the evening.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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